22MHC 36/54 - Special Ops Cardio and Core 2

Long day, not feeling 100% and nearly didn't bother tonight but I'm really glad I did.

Special Ops Cardio is a bear! I forgot you start off with 70 press jacks yes 70 woweee. I did the first round with a 3kg / 6.6lb thinking I'd keep it all the way through the workout like last time but after round 1 I felt great so I upped the weight to 4kg / 8.8lbs for rounds 2 and 3.

Which for the burpee rolls actually helps you get up at the end of the roll and boy did I need it lol
I used the same DB for everything except the lateral squat jumps - I did them no weight again.

I managed all the reps this time too :) nice bonus considering I thought going into it 'just do your best'.

Core 2 after this is a cruel combo as I said last time we had this combo so I just did as many as I could - took a few breathers early on as the pain was ouchy and managed to get more of the later stuff done.

I felt tired but great after I was done, much much better than before I started so it was a great session.

Thats week 6 done and looking forward to week 7!

22 MHC 35/54 - Special Ops Resistance

Wasn't feeling it tonight, my energy levels were low and I was feeling hungry but I decided at only 22 mins I'd just get it done so I did.

Plange Push ups are tough I got all the reps I think, but mostly modified to knees as these are really hard. First round felt really week, but last round of 8 I think I got at least 6 on feet ;)
Clean, Squat, Press I upped the weight to 2 x 5kgs / 11lbs on the first round only then dropped down to 4kgs/8.8lbs for the rest.
Track star pull ups were tough today as my hip flexors are sore - so first 12 I only did one knee up and it was just too painful, second set of 10 I used the other leg and did them all, last 8 the soreness was better so got all 8 with knee up.
California Roll is hard in my small space but I got 8-12-12 again - I need to get faster in that last to get all 16 in phew!
High low boat was hard again as my hip flexors were complaint but I did the best I could.

So not 100% by any stretch but I'm glad I got it done and I felt better afterwards too ;)

22 MHC 34/54 - Cardio 1 and Core 2

Enjoyed this tonight, especially after a day when I didn't think I'd get it done.

It seems ages since we did Cardio 1 and it went well, burpees are getting better slowly and the rest was dare I say it easy?

Which I was grateful for because Core 2 really makes my abs scream!! 22 reps of some of these moves is really tough still but I'm getting there lol

I really look forward to cobra crunch as it gives my abs a rest and I can do all 22 reps without any problems!

22 MHC 33/54 - Resistance 3

I felt really good with this tonight and I thought I'd made loads of progress but not as much as I thought after checking my post from last time

Pump jumpers - I used all hands again this time and stepped it - felt stronger than last time.
Split lunge thrust - All rounds with only 1kg/2.2lb'ers which I was pleased with but checking my post from last time I should have increased my weights here.
Arm Balance Row - all 3 rounds with 2kg/4.4lb - def need 3kg/6.6lb next time - again should have used 3kg/6.6lb this time :(
Mountain squats - All 3 rounds this time with 1kg/2.2lb so pleased with that progress.
Scissor clappers - got all reps but modified again

22 MHC 32/54 - Cardio 2 and Special Ops Core

I daren't say this is getting easy because it isn't but it is certainly getting easier!

I enjoyed Cardio 2 tonight - Gorilla Crawls are still really tough but they, like the rest of it, are slowly getting just a little easier every time I do it!

Spec. Ops Core also some of the moves are getting a tiny bit easier - I can get all the reps on 2 of the moves now albeit one modified but each time I get an extra rep here and an extra rep there - got to love progress!!!

Get Some!!!

22 MHC - 31/53 - Resistance 1

Wow week 6 already!

I really enjoyed going back to Resistance 1 today - just doing push ups and just pull ups works for me lol.

Push ups -  I still have to start before them but got all reps in - taking a 1-2 sec rest as required.
I increased by Squat thrust up to 2 x 5kgs/11lbs for Rounds 1 & 2 but after feeling it in the shoulders at 18,19 & 20th rep decided to drop to 2 x 4kgs/8.8lbs for the 25 reps in Round 3.
Pulls ups (assist) increased from 10,8,8 to 12,9,8 this time ;)
I kept the same 5kg/11lbs for Chopper Lunge and need to up that to 6kg/13lb next time.
Sit up punch - Like push ups, I still have a start before them but got all reps in.
Burn out - I did about a 3rd of the push ups on my feet this time instead of all knees - so overall pleased with progress ;)

22 MHC 29 & 30/54 - Special Ops Resistance, Cardio 2 and Special Ops Core

Triple trouble for me tonight lol - I doubled up to catch up and it was tough but I got through it.

Kept the same weight as last time for Resistance and got more reps in for the other moves;)

My left foot was a complaining a little when I started Cardio 2 so that was a little annoying, I couldn't go crazy high with legs on the Runs and Sprints as I didn't want to make it worse.

Core was tough after the other two but I pushed and did as much as I could. I think my Sidewinder efforts are getting better!

Back on Schedule to start Week 6 on Monday. Everybody should Get Some!!

22 MHC 28/54 - Cardio 3 and Core 2

Wow this Cardio 3 really is at a pretty intense pace especially with no breaks! I forgot no breaks OMG!!

Took some Reflex BCAA Intra Fusion during this workout for the first time today and it did make a difference, I was able to keep pushing as I didn't feel so muscularly tired. I only had a little and it was very sweet - so may have even less tomorrow but I think the aminos, electrolytes, glutamine and some protein really helped ;) Much much better than the coconut water that I tried.

Core 2 was no joke again today especially after all those Mountain Squats yesterday = ouchy!

Tough but still loving it - wish me look for doubles tomorrow.

22MHC 27/54 - Resistance 3

I had to go out yesterday so no workout for me - I will do a double to catch up before Sunday.

My energy was low going into this one tonight but I gave it a good go.
Pump jumpers - I used all hands this time and stepped it (Felt week for sure ;( )
Split lunge thrust - Rnd 1, 10 @ 2kg/4.4lb'ers then dropped to 1kg/2.2lb'ers for last 10. And 2, I thought I grabbed the 1kg/2.2lb'ers and did 25, but realised afterwards I had grabbed 2kg/4.4lb'ers ;) Bonus!! 3rd did 30 with 1kg/2.2lb'ers just! (I was toast)
Arm Balance Row - all 3 rounds with 2kg/4.4lb - def need 3kg/6.6lb next time.
Mountain squats - Rnd 1 and 2 with 1kg/2.2lb and no weight in the last round again - brutal on the abs this one, especially followed by
Scissor clappers - got all reps but modified

Considering how low my energy was going in, I'm pleased with the workout and I felt better afterwards. Ordered some Intra workout powder today - hopefully a little will give me the boost I need to get through these coming weeks.

Also changed my post workout today too from milk and honey back to Phd Recovery - more protein, more aminos and added glutamine - I think my muscles need it.

22 MHC 26/54 - Special Ops Cardio and Core 2

Special Ops Cardio is a really great workout!

I did it with 3kg all the way through except the Lateral Hop Squat thingy at the end - no weight for that as it pretty tough after all the other stuff that comes before it!

Then it was a new Core workout with Core 2 .... I expected new stuff but nope - its Core 1 but double reps OMG! So each move in Core 1 is 11 reps this is now 22 each!!

For me after all those burpee rolls to go into 22 V ups was just cruel, I managed them but then the next move which I normally do with a 3kg/6.6lb DB I thought I go safe with no weight and I could hardly manage them at all as my abs were screaming!! So I just did my best and forgot the rest.
The Cobra Crunch and Kick twist I managed all 22 without too much problem for some reason but the rest I just did as many as I could phew!!!

I had no carbs with my mushroom omelet and veg at dinner and wow did my energy levels tell me that was a mistake during my workout 3 hours later!
Maybe I should try a Pre workout? Any UK equivalents to Energize or Hydrate does anyone know???

22 MHC - 25/54 - Fit Test and Resistance 2

22MHC - 4 Week progress report...Weight exactly the same at 146lb / 66.6kg but bodyfat down (according to measurements inputted into Navy Seal app) from 22.84% to 21.66% so 1.1% Bodyfat gone :) 3.8cm / 1.5 inches lost over all (Chest, waist, hips, thighs and calf). I feel leaner and firmer.
Let's see what the next 4 weeks bring. Get Some!!

So I took my measurements on Sunday morning but didn't do my fit test as I knew the I needed the rest.
I did the fit test before I did resistance 2 tonight.

Fairly pleased with results, increased on everything including managing extra 4 push ups, 7 squat thrusts and 4 jumping jacks in each of the respective minutes than last time and 3 unassisted chin ups wahoo!!

Resistance 2 was tough as usual.  Used same sandbag for Burpee press but I increased the squat jump weight to 5kg / 11lb and still managed the last round without a break but only just - legs were screaming.
Chin up L's was a combo of unassist/assisted and some hanging knee raises when I just couldn't physically get straight legs up any longer!
Kept the same 5kg / 11b for the punch pull which felt slightly easier.
Legs are getting straighter on the corkscrew lift too.

22MHC 25/54 Special Ops Cardio and Core 1

Woweee now thats a workout!!! Cardio with weight for most of the exercises phew!

I went light weight (1kg) first round but it was actually too light for me to even complete one of the moves - Burpee rolls..... Squat down with weight in your hands, roll on to your back and as you roll forward to stand up, drop the weight (think Dreya Rolls from P90X/2/3 can't remember which) and go straight into a burpee and repeat!!!
The weight that actually helps you get to your feet was too light and I just couldn't get up with out a hand lol but heavier dumbbell (3kg) in rounds 2 and 3 made them possible ;)

Press jacks and tire twists are in X3 I think but still great moves. A-Skips from Cario 1 but on 1 leg at a time = calf burner!!. I liked the Squat Cross Punch that was new to me and those Crawl Jacks (harder version of ones we've built up from/over the last 4 weeks) we're pretty brutal for me.

7 great moves in this one and wow hands on knees required as you go into each 22 secs break for me!! Those lateral Squat hops are tough after the first 6 moves and I did them no weight at all - Wow awesome loved it!!!

22 MHC - 24/54 Special Ops Resistance

Well - I expected this to be really tough and it kinda wasn't!

Plange push ups - hard but I manageable. I did some on my knees when they got tough.
Clean, Squat, Press - Great move and familiar to anyone if you've done crossfit, olympic lifting or Masters Hammer and Chisel.
Track Star Pull ups - pull ups with a cross the body knee raise - that I did wrong as I did the knee raise at the top and not at the bottom like a muppet in the first 2 rounds.
California rolls - Same move that we do in Core 1 with the addition of a Burpee and a lateral jump!
High low boat - again a slight variation on Rock the Boat from Core 1.

So if I'm honest I was a little bit disappointed in this one - loved the Clean, Squat, Press but the others could have been better or more resistance related if you know what I mean.
Also considering in P90X Tony says you don't and shouldn't work core everyday - in hardcore he does/we do!!!
Sorry to be a bit down I just somehow wanted and hoped for more from this one!

22 MHC 23/54 - Cardio 3 and Core 1

OMG what was that!!!

That was pretty brutal and with no breaks!!!

Spider crawls & Sphinx Kickers - where did he dream those up from??

Knee drop lunges (or surrenders if you have done 21 day fix) I wouldn't do them in 21DF but with my new cushy matt for my knees they were ok but I found them hard to do fast!

Fast Feet with more Burpees grrrrr

Spin Burpees - just when I thought I had enough burpees in my life!!

Skip flies - I'll do them any day of the week - it was the only move I could keep up with them on OMG!

Core 1 was a welcome break once I had recovered for a few mins phew!

22 MHC 22/54 - Resistance 1

Kept same weights as last time but 3rd round of Squat Thrusts I did without a break for the first time since increasing my weights ;)

I got all the push ups on my feet for all 3 rounds (started early and with breaks), burnout I did knees phew!

Pull ups I did all assisted pull ups this time (not chins rnd 2 like all times before) and got 10, 8 and 8 reps.

Chopper lunges were fine but that 5kg really get heavy in that last round of 20 reps!

Sit up punches I have to start early because I can't keep up with them but got all reps in!

Great Workout!!

New workout tomorrow Cardio 3 - I'm a little scared it looks brutal!!!!

22 MHC 20/54 - Cardio 2 and Core 1

Wasn't full of beans tonight but got it done.

I stepped the burpees to protect my back which still twingy but got all the reps in.
Water bugs on bench as before but tried to keep my butt down more.
After seeing the modifications in the 22 MHC Summer strong group for Gorilla crawls, I modified when I couldn't do any more normal ones and got all the reps - great modifier.

Core 1 is getting a little easier every time I do it too ;)

22 MHC - 19/54 Resistance 3

So new workout today Resistance 3 and no Burpees but OMG!!!

Who knew getting down on the floor and back up again could be so exhausting!! This one was pretty brutal and over so fast - the pace of rounds 2 and 3 are pretty intense!

I thought this one would be easier as I'm more familiar with some of the moves but wow - this one took me little my surprise - I used light weight and no weight for the last round of mountain squats and it about floored me OMG again!

I only used 1kg's for Mary Katherines, I used 1kgs for Arm Balance Row rnd 1 and 3kg in last 2. I modified the pumper jumpers to power stands and stepped it, hands in last round still stepped it.
1st rnd of Scissor clappers my form was really poor so I modified in both later rounds, much better and got most if not all reps.

Cals 315 in 43 mins avg hr 114bpm

22 MHC 18/54 Resistance 2

Chisels warm ups followed by Resistance 2 for me after a very long day.

But I got it done, was wary of my back but pleased I completed it tonight. Used Sandbag on Rnds 1 & 2, did 2 x 3kg/6.6lbs DB's on last round to see what the difference felt like. Considering the 2 umbrellas were in theory heavier than the sandbag they felt easier?

Upped the Punch pull to 5kg/11lb and took it steady.

Went slower on the corkscrew lift too trying to get straighter legs and going for form over speed ;)

Can't wait to try the new Resistance 3 on Monday!! Are we ready for Pumper Jumpers and Mountain Squats?????

22 MHC 17/54 Special Ops Core and Cardio 1

I did Special Ops Core first tonight - following Tony tip about using the Core ones as a warm up instead of Cold Start, before Cardio ones, instead of always doing them afterwards.

Enjoyed Core some of my numbers are still shocking, only managed all the reps on 2 of them! Looking forward to improving my numbers over the coming weeks though.

Cardio 1 seemed somehow harder afterwards though, which if I burnt more calories is a good thing. Although tomorrow I think I need to cautious of my back as my lower back is a little twingy tonight. It's all those Burpees, Gorilla Crawls, Lateral Sprints and more Burpees taking their toll after the last 3 days I think grrrrr

Tried Chocolate Coconut water with my workout tonight and its certainly didn't sit as heavy as the pure coconut water? I'm going to try just water again tomorrow to see if I feel better or worse??

22 MHC 16/54 Resistance 2

Kept same weights (4kg for jump squats and punch pull, sandbag for burpee press) as last time but did chin ups different.

First round I did 1 unassisted chin, 11 assisted and 1 raise. 2nd round was 1 attempt at unassisted and 9 hanging raises, 3rd round I did 4 assisted and 5 hanging raises.

Squat jumps I took a few sec break in last round and I hope I can do it with out next time.

Keep with 4kg for Squat jumps, use 5kg for punch pull and keep sandbag for burpee press.

22MHC 15/54 Cardio 2 and Core 1

Chisels warm up again and then Cardio 2 - Phew - the sweat!!! Those Gorilla crawls with my long legs OMG!! I'm still yet to beat those darn mountain climbers - my arms give way before anything but in that tough last round I'm down to one break so thats more progress ;)

Enjoyed core 1 today too - some moves are getting, dare I say it, easy - but only some of them lol
The chop twist with 3kg/6.6lb - if you do the figure of 8 and not mason twist back and forth - you can definitely feel it in those obliques!

22 MHC 14/54 Resistance 1

So I did Chisels warm up and then went straight into Resistance 1.

I did my push ups on power stands this time - got 23/20/15 so getting there with the reps only 2 short.

Hands and mostly knees in burnout though for push ups.

Kept the 2 x 4kg for thrusters and upped to a kg for the chopper lunges - stick with this next time too.

22MHC 13/54 Cardio 1 and Core 1

Really pleased with this workout tonight - I got all the reps in!! Burpees I did on Tony's Power stands to give me a little assistance and I managed to get all the reps in - wahoo!!!

Some of the moves I really felt like I was keeping up with the cast - so chuffed!!

Core 1 went great too, got all reps in again but my form felt much better, even got straighter legs in the Roller boat.

Love it!!! Get Some!!

Cals 389 in 55 mins avg Hr 121 Bpm

22 MHC 12/54 Cardio 2 and Core 1

This was tough but fun tonight - Burpees I managed 16-17 and 18 reps and I got all the others in I think, except maybe the mountain climbers - 1st round was fine, took a break in rounds 2 and 3 though.

Core went great, got all the reps. Modified only by bent knees in parts like boat, and pike because of tight hamstrings, but hey they are much better than they used to be.
I used 3 kg for the chop twist, but I actually started as a mason twist till Tony mention the figure of 8 and that its not a mason twist - almost as if he was watching me lol
The figure of 8 was harder lol

Get some!!!

Cals was around 400 ish in40 miss mins, I left my HRM going for about 80 mins so not really any trued figures there.

22 MHC 11/54 Resistance 2

As my knees and ankles were not terribly happy I decided to skip all the running in Cold Start today and did Autumn's warm up from Master Hammer and Chisel, then went straight into Resistance 2.

With his few mins warm up it was perfect, I used my sandbag again for the burpee press's and I started a few seconds early but got all the reps in ;)

I used a 4kg/8.8lbs (up from 3kg/6.6lbs last time) for the jump squats and punch pulls and got all the reps in too.

Corkscrew lift I started early again but mangled all the reps and the Chin up L-crunch - each round I did 50% chin ups (unassist. & assist) and 50% hanging raises.

Pleased with progress and although I pushed hard I wasn't completely knackered for a change - not sure if that's because I didn't have my pre workout snack today, or because I didn't do Cold Start, or I'm actually getting a little fitter????

But loving it...Get some!!

Cals 289 in 40mins avg Hr 117bpm