3060 push-ups for the month (so far) out of 3000 target.
ah well, looks like you missed your target again.
Today:
110 Medicine Ball Slams *
decline bench: 245 x 3, 265 x 1, 275 x 1, 285 lbs x 1, 195 x 8
flys: 205 lbs x 7, x 5, x 4 ( with 3 x 20 air squats in between)
Dips + 50 lbs x 15
110 Kettlebell Swings (20 kg) *
foam roll.
*I robbed two full 7,6,5 sets from below Series B:
- supposedly used by Jason Momoa for the new Conan the Barbarian. (don't know how factual this is)
Workout Series A
Exercise1: Squats
Exercise 2: Deadlifts
Exercise 3: Jump Squats
Workout Series B
Exercise 1: Medicine Ball Slams
Stand holding a medicine above your head with straight arms, your knees slightly bent and your feet facing forward. Keeping your back as straight as possible bend forward and using your core strength throw the ball into the floor in front of your feet, before retrieving the ball form the floor and raising it above your head to start again.
Exercise 2: Kettlebell Swing
Exercise 3: Burpees
and i quote:
Jason Momoa adopted a workout which targeted less exercises but aimed to do more sets of reps with very little rest between sets and exercises, so that he would build muscle but stay agile and quick at the same time. If done correctly the Jason Momoa workout will last for approximately 30 minutes in which time you will have completed 330 repetitions of three different exercises.
The workout consists of two different series of exercises which can be completed on alternate days or following each other if you are feeling particularily dedicated, each series will last for 30 minutes and should be tackled in patterns of 7 then 6 then 5 sets and repetitions. Start with 7 sets of 7 repetitions of exercise 1 resting between each set for only 7 seconds, once you have completed all 7 rest for 1 minute and then repeat exercise 1 with 6 sets of 6 repetitions with just 6 seconds of rest between sets and then following another minutes rest 5 sets of 5 repetitions with 5 seconds rest between sets. Once you have completed the sets of 7, 6 and 5 rest for a further minute before repeating the pattern for exercise 2 and then 3. By keeping rest to a minimum between sets cardio is increased making this a muscle building and cardio intensive workout.http://www.celebrityworkoutdiets.com/jason-momoa-workout-and-diet-for-conan/6 weeks of this and pounding chicken breast (as per usual with these guys) put on 25 lbs of muscle. discuss.
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I really like the med ball throw. Didn't seem super hard but have a feeling it worked me over good. The swings at 20 kg were brutal. I had a hard time even holding the weight during the rests at the end.but made it through. Didn't even TRY with burpees. any more than 30 burpees in a row and I'm toast. Broken up would be easier to do more but I don't think seven seconds is enough there. anyone who can do all 110 I'd say is a barbarian. Kicking ass on the bench again though it seems..finally.
