JONESERCISE workout for 3/3/10. Controlled Chaos…there is a portion of the workout that…well…looks chaotic. Looks like everyone is doing something but trying to make out just what is going on from the video is tough. Gotta read the post as well.
Oh and there is a portion where I actually hurt my back (dammit)…I’d rather vomit than do something that would physically slow me down. More on that later.
If for some reason you go to the VH website you’ll see that Sammy Hagar and Michael Anthony aren’t to be found. On with the show!
Warm Up: We actually did a full blown warm up today. Toe Hops for 2 minutes…like I’ve said before it looks goofy but try it for 2 minutes! 25 crunches and leg raises. Inchworms and long lunges for 25 yards each. Finally side squat lunges and front rising high kicks both for 25 yards.
Next: The Controlled Chaos Exercise Circuit! We split up into groups of two. There are 6 exercises. We did the “bottom” portion of an exercise for 4 reps then the “top” portion for 4 reps and finally the full range exercise for 4 reps. We did 3 sets of this at each station before going to the next station. We did 2 cycles. The exercises included:
1. Upright Rows
2. Lying Pull Ups
3. T-band Triceps Extension
4. Hammer Curls
5. DB Triceps Extension
6. Plate Raises
Next: Push Up Variations. We did 8 different types of push ups for 10 reps each. Doesn’t sound too bad but some variations are easier than others.
1. Wide Hand Position
2. Regular Hand Position
3. Close Hand Position
5. Hands Overhead
6. Hand Clapping
8. Walk Out
Next: 100 Squats
Core: Simply 100 crunches and 100 Leg raises
And the video:
Almost forgot about the “injury”. The lower back got “tweaked” (how’s that for a scientific term) during the push ups.
Specifically the push up variation was the one done with the arms outstretched over the head. You can hear Chris say he felt it in the lower back. It is a difficult type of push up. Not everyone can do it. The entire body should stay rigid. It is actually a big core exercise.
You need to concentrate on what you are doing. Which is exactly what I wasn’t doing. After I had done my 10 reps someone asked to see it again. I wasn’t totally “locked in”. There was a little “dip” in the back. I “heard/felt” a “crunch”.
Of course I kept going and finished the workout cause that’s just the way I am…not anything I would tell a client to do mind you. Anyway the pain wasn’t the worst nor the least I have ever had…but it was “different”…and “different” isn’t always a good thing. If I had just “tweaked” the back a bit and it was a familiar feeling I wouldn’t even think twice about it. But since it was different I’ll be taking a couple of days off from training. Maybe…just maybe I’m not Capt. America!!
Lesson: Concentrate on what you are doing!
And here is the injury video: