Adam HIITs back with Fire

[Adam Steer]

Adam HIITs back with Fire

There is always so much that I would like to be working on, that it is hard to whittle it down to a focused THP. This one was particularly difficult, since I really have a lot of directions that I would like to pursue. I also have the limitation of trying to choose movements which will not re-ignite the inflammation in my upper back.

In the end, I came down to two major goals and one ancillary goal...

• Continue working with the TBF movements (Mill, Swipe, Hammer Swing).
• Push my Energy System limits.
• Integrate overhead Clubbell® movements which I feel are a weekness for me.

I have found that when training alone, even though I tend to push myself quite hard, that I have not been having that feeling of needing to double over after a high intensity session... I am looking for that in this THP. I want to push back my limitations with some tough HIIT work, both using strength circuits and sprint circuits.

So without further ado.
=============================
Moderate Intensity Day
Wednesday June 27th

Warm-up
-FF x 3 (L2, L3, L4)
-DROM
-Practice Circuit elements

Work Session

HIIT Circuit
20 minutes of the following circuit
-Ring Rows (feet on physioball) x 8
-4CBSquat w/ 25 lb Club
-Dog Press x 10
-Bruiser CW Squat and Press x 4/4
-Lateral Box Hop - 16" box - x 10
x 5 circuits

Comments: Took it easy today since it was the first day.

Clubbell® Work

3 rounds of the following...

-10 ballistic Swipes w/ 15s
-5 Swipes w/ 25s
-60 sec rest
-10/10 ballistic Mills w/ 15s
-5/5 Mills w/ 25s
-60 sec rest / repeat

Comments: My hands are a bit torn up right now, so I kept it to 3 rounds.

[Adam Steer]

High Intensity Day
Thursday June 28th

Warm-up
-3 laps of soccer field
-Shoulder stability exercises
-5/5 Torch Press w/ 15s
-RMAX powered running warm-up

Work Session

Part 1 - HIIT session
3 rounds of the following circuit in 10 minutes
-On right side of field - sprint from end line to mid-field / Perform 8/8 See Saw w/ 15s
-Walk to center
-At center of field - sprint mid-field to end line / Perform 3 pull-ups off goal
-Walk to left
-On left side of field - sprint end-line to mid field / Perform 10 push-ups
RPT - 8 / RPE - brutal / RPD - 3
Comments: The pull-ups on the goal were tough - really thick square bar, hard to get a hold of and big jump for me to get up there (I'm short ).

Tumbleweed Flow

Part 2 - TBF with 15s
RPT - 9 / RPE - 9 / RPD - 2

Cool-down
Spider Monkey Flow
Wave stretching

[David Nicol]

Adam,

really interested in this THP - I'm working on a HIIT protocol just now as well - I'm a huge fan of them

best of luck,
Dave

[Adam Steer]

Adam,

really interested in this THP - I'm working on a HIIT protocol just now as well - I'm a huge fan of them

best of luck,
Dave

Cool. I'll check out your blog to see what you are up to!
===============
No Intensity Day
Friday June 29th

Ageless Mobility®
I had time to get up to about the 1 hour mark.
Hip mobility is probably the place I need the most work. I noticed that the hip joint seems to be more compressed than it was. Maybe because of all the leg emphasis lately.

[Adam Steer]

Saturday June 30th
Low Intensity

DROM Warm-up
2 x Ice Flow (one of my concoctions)
1 x Forest Flow - holding each asana 20 sec
1 x Spider Monkey Flow
1 x Flock of Pigeons Flow
1 x Seal Walk Flow

I feel quite tight and a bit sore in the hips from sprinting. Many of my flow choices were based around that.

[Adam Steer]

Moderate Intensity Day
Wednesday July 1st
With Canada Day festivities, and subsequent bad weather affecting outdoor workouts (can't do Hammer Swings from TBF with my ceilings), my moderate and high days managed to spread themselves over three days instead of two... But at least it all got done, and then some

Warm-up
-FF x 3 (L2, L3, L4)
-DROM
-Practice Circuit elements

Work Session

HIIT Circuit
20 minutes of the following circuit
-Ring Rows (feet on physioball) x 8
-4CBSquat w/ 25 lb Club
-Dog Press x 10
-Bruiser CW Squat and Press x 4/4
-Lateral Box Hop - 16" box - x 10
x 6 circuits (in just over 20 min)
==========================
July 2nd

Warm-up
-3 x FF L2-3-4
-25 Be Breathed style spinal rocks (variations)
-DROM w/ extra shoulder work
-15 lb Torch Press 8/8

Clubbell® Work
4 rounds of the following...

-10 ballistic Swipes w/ 15s
-5 Swipes w/ 25s
-60 sec rest
-10/10 ballistic Mills w/ 15s
-5/5 Mills w/ 25s
-60 sec rest / repeat
RPT-9.5 / RPE-6 / RPD-1

Interlude
Spider Monkey Flow
A few Bruiser 2-handed Shoulder Casts
Most of the FOM movements peppered with Bruiser one-hand Clean to Order (probably 6-8 singles in total).

Then down to the field for...
Extra Warm-up
-2 laps of soccer field
-RMAX powered running warm-up

Work Session

HIIT session
4 rounds of the following circuit in approx. 14 minutes
-On right side of field - sprint from end line to mid-field / Perform 8/8 See Saw w/ 15s
-Walk to center
-At center of field - sprint mid-field to end line / Perform 3 pull-ups off goal
-Walk to left
-On left side of field - sprint end-line to mid field / Perform 10 push-ups
RPT - 8 / RPE - somewhat less brutal / RPD - 2

======================
July 3rd

Warm-up
-3 x FF @ L1
-25 spinal rock (variations)
-DROM w/ extra shoulder work

Work
TBF with 25 lb Clubbell®

RPT-9 / RPE-8 / RPD-3 (pinched left shoulder a bit yesterday)

[Adam Steer]

July 4th
No Intensity

Ageless Mobility®

I hate the Big Bends (but in a good way )

[Coach Gostnell]

July 4th
No Intensity

Ageless Mobility®

I hate the Big Bends (but in a good way )

Ditto here too!

[Adam Steer]

Jeanne, I don't think anyone actually "likes" them. Except maybe Coach Sonnon...
==============
July 5th
Low Intensity

Full Body DROM session (about 30 min)
2 x Ice Flow
Forest
Spider Monkey
Seal Walk
Side Sunset

Did Camel pose a few times

(I also did Flock of Pigeons several times with a client, so decided to skip it in my session)

I haven't had a lot of time to blog, but this program is going extremely well so far. I am hitting PRs every High Intensity day.

[Adam Steer]

July 6th
Moderate Intensity

Warm-up Routine

Work Session
HIIT Circuit
20 minutes of the following circuit
-Ring Rows (feet on physioball) x 8
-4CBSquat w/ 25 lb Club
-Dog Press x 10
-Bruiser CW Squat and Press x 4/4
-Lateral Box Hop - 16" box - x 10
x 6 circuits (in 19:25 min / cut over 30 sec)
RPT - 9 / RPE - 8 (oops) / RPD - 1

Clubbell®® Work
4 rounds of the following...

-10 ballistic Swipes w/ 15s
-5 Swipes w/ 25s
-60 sec rest
-10/10 ballistic Mills w/ 15s
-5/5 Mills w/ 25s
-60 sec rest / repeat
RPT-10 / RPE-6 / RPD-1
===============================
July 7th
High Intensity

Work Session

Afternoon Session
Warm-up Routine

TBF w/ 15 lbs clubbells (new PR today)

Intu-Flow® for shoulders, elbows & wrist.
Asanas - Camel, Table-top, Wheel

Evening Session
HIIT session
RMAX Powered Running warm-up

4 rounds of the following circuit in 12:39 minutes (cut almost 2 min!! - new PR)
-On right side of field - sprint from end line to mid-field / Perform 8/8 See Saw w/ 15s
-Walk to center
-At center of field - sprint mid-field to end line / Perform 3 pull-ups off goal
-Walk to left
-On left side of field - sprint end-line to mid field / Perform 10 push-ups
RPT - 8 / RPE - somewhat less brutal / RPD - 2