Workout: Tabata Sunday

Warmup:

• 4 minutes shadow boxing, with virtual skipping.

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec Indoor Rowing*, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20 sec 20% bodyweight 1 arm KB Snatch**, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec 65-70% of bodyweight Deadlift***, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Jump Pull-Ups, 10 sec rest - (repeat for 8 rounds)
• rest - 1 minute

Notes:

• Perform flat out maximum effort for the 20 seconds of work
• * - if you don't have access to a rowing machine, substitute a skipping rope, or sprint.
• ** - if you are not sure how to perform a Kettlebell Snatch, perform a shoulder press - using Kettlebells or Dumbells.  My KB weight used: 16kg single arm.
• *** - I used 70kg as my Deadlift weight as a percentage of bodyweight.

Review: The Paleo Solution (Book)

Review: The Paleo Solution - Robb Wolf

 

This book could be entitled "The Paleo Lifestyle".  Which is how I view my take on Paleo.  It is more than just a diet.  So if you were expecting just another low carb diet/recipe book, this isn't it. If you want a list of rules with rigid guidelines that you can never deviate from, this isn't for you either. 

So where does it fit in and what can you expect? 

Do you have any questions about how a modern framework based on a Paleolithic lifestyle will help you lose weight, slow the ageing process and improve performance? Then this is it. 

If you suffer or are likely to suffer from auto-immune diseases such as Ulcerative Colitis, Crohns, Rheumatoid arthritis, etc - this will provide answers on managing these conditions.

If you're wondering what types of exercises/activities will help you achieve the above goals, and why less is sometimes more, then this will provide answers. 

Concerned about avoiding cancer, diabetes, heart disease and neurodegenerative disorders such as Alzheimer's, Parkinson's, etc? This is for you. 

Many of us we need a lifestyle review. Not only in terms of restful sleep and reducing stress levels, but with making the right 'real food' choices and performing activities that are aligned to these goals. Sounds easy, but sometimes we need guidance and the author has lots of experience in this field. Some of us want scientific evidence and there is copious amounts of this in the book. Some of us want to try the Paleo Solution based upon the experience of others and you can find these in the many testimonials available related to Robb's work. 

This book discusses some of the reasoning behind the conflicting advice to be found in the world of nutrition. With some of the author's advice flying in the face of conventional wisdom. Robb Wolf presents this to us with supported pre-historic evidence, his world class expertise with strength & conditioning coaching and the latest studies in scientific research.

I've had the pleasure to spend a day with Robb and to pick his brains.  His book is an excellent additional reference.

A worthy and highly recommended read.

Workout: Box, Carry, Lift, Climb, Walk and Balance

Workout: Box, Carry, Lift, Climb, Walk and Balance 

Warmup:

• 3 minutes Shadow Boxing
• Air Squat Practice (3 sets of 10 reps - slow and controlled, focussing on good form).

Workout: (combinations of) --> 

• 3 x 30 metres Farmer's Walk carrying a breeze block/sandbag.
• 3 x 5 reps Concrete block Deadlift, Squat Clean and Press
• Tree Pull-Ups, muscle-ups and Dead Hangs.
• Balance practice on beams or Park Bench
• 4 x 25m Bear crawls 
• 4 x 25m Crab walk 
• 4 x 50m Sprints (substitute with Treadmill Drivers) aka Deadmill Sprint if in gym.

Video: Jump Pull-Ups