Gymnastics / Bootcamp – Page 21 – Something Beats Nothing Every Time

P90X, Insanity, Insanity:Asylum, RKC, Insanity:Asylum/P90X Hybrid Schedules

I finally got around to doing this. I have included, on one page, the schedule for P90X Classic, Insanity, Insanity Asylum, Insanity Asylum P90X Hybrid and the RKC Minimum and RKC Rite of Passage (which is 12 weeks total).

I hope to build a true hybrid system from this including some workouts from each discipline, however this leaves no time for Crossfit type movements including Olympic lifting, wallball, running, sprints etc. However, there are plenty of rest days in there that I can do a quick WOD style workout with deadlifts, clean and jerk etc if I feel the need.

I wasn’t able to find this table or anything even close to it on the internet anywhere so I hope it will come in useful for people searching for a comparison chart of the schedules.

I have tried many times to find a way to get it to display here in the blog but it appears like it just won’t cooperate.

So, you will have to view it HERE!

If you want to stick around here I have cut and pasted the schedules below, it’s not pretty, I am not proud to do it this way but I figure you can format it yourself, I already did all the hard work for you! 🙂

Classic P90X

Fit Test

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Yoga X
Core Synergistics
Kenpo X
X Stretch
Core Synergistics
Yoga X
Rest

Chest, Shoulders & Tris, Ab Ripper X
Plyometrics
Back & Biceps, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Yoga X
Core Synergistics
Kenpo X
X Stretch
Core Synergistics
Yoga X
Rest

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest, Shoulders & Tris, Ab Ripper X
Plyometrics
Back & Biceps, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Yoga X
Core Synergistics
Kenpo X
X Stretch
Core Synergistics
Yoga X
Rest

Insanity

Fit Test
Plyometric Cardio Circuit
Cardio Power Resistance
Cardio Recovery
Pure Cardio
Plyometric Cardio Circuit
OFF

Cardio Power & Resistance
Pure Cardio
Plyometric Cardio Circuit
Cardio Recovery
Cardio Power & Resistance
Pure Cardio & Cardio Abs
Off

Fit Test
Plyometric Cardio Circuit
Pure Cardio & Cardio Abs
Cardio Recovery
Cardio Power & Resistance
Plyometric Cardio Circuit
OFF

Pure Cardio & Abs
Cardio Power & Resistance
Plyometric Cardio Circuit
Cardio Recovery
Pure Cardio & Cardio Abs
Plyometric Cardio Circuit
OFF

Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
OFF

Fit Test & Max Interval Circuit
Max Interval Plyo
Max Cardio Conditioning
Max Recovery
Max Interval Circuit
Max Interval Plyo
OFF

Max Cardio Conditioning
Max Interval Circuit
Max Interval Plyo
Max Recovery
Max Cardio Conditioning & Abs
Core Cardio & Balance

Fit Test & Max Interval Circuit
Max Interval Plyo
Max Cardio Conditioning & Abs
Max recovery
Max Interval Circuit

Max Interval Plyo
Max Cardio Conditioning & Abs
Max Interval Circuit
Core Cardio & Balance
Max Interval Plyo
Max Cardio Conditioning & Abs
Fit Test

Insanity Asylum

Fit Test
Speed and Agility
Strength
Back to Core
Vertical Plyo
OFF
Speed and Agility
Strength

Back to Core
Vertical Plyo
Relief
Game Day
Back to Core
Strength
Relief

Speed and Agility
Vertical Plyo
Strength
Relief
Game Day / Overtime
Vertical Plyo
Back to Core

OFF
Speed and Agility
Strength
Game Day / Overtime
Vertical Plyo
Back to Core
Relief

Speed and Agility
Fit Test

Insanity Asylum P90X Hybrid

Chest & Back, Ab Ripper X
Vertical Plyo
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Speed and Agility
OFF

Back & Biceps, Ab Ripper X
Vertical Plyo
Chest, Shoulders & Tris, Ab Ripper X
Speed and Agility
Legs & Back, Ab Ripper X
Game Day / Overtime
OFF

Strength
Vertical Plyo
Shoulders & Arms, Ab Ripper X
Speed and Agility
Strength
Game Day / Overtime
OFF

Strength
Vertical Plyo
Back to Core
Speed and Agility
Strength
Game Day / Overtime
Yoga X

Speed and Agility
Fit Test

Russian Kettlebell Challenge (Minimum and Rite Of Passage)

Squats Halos Pumps (10min) Daily Warmup

12 minutes x 20 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 20 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

12 minutes x 20 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 30 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

12 minutes x 40 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 40 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

12 minutes x 50 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 50 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

RITE OF PASSAGE STARTS WEEK 5

3×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
3×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
3×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

4×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
4×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
4×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

R5D62 – Grass Fed Beef and Chest Day

Mark’s Daily Apple had a good article yesterday about the benefits and differences with grass fed beef. We all know, to some degree, that the massive feed lots don’t produce the healthiest meat and that grass fed is the way to go but what does it really mean? Some of the things we tell ourselves and each other are ingrained but can use some inspection, and MDA does a great job of that on the beef front. The whole article can be found here and the link to Mark’s blog is here. I like his site because he often takes time to answer questions that most of us find relevant and in a simple way. The guy could be taken to task about his past with the Beachbody supplements thing but then again, read his site for a while and you will quickly realize he knows his stuff! I also found a cool article on making sausages…

I also find it amusing that when I speak with people about not eating grains and tell them that their diet is the same diet they feed cattle to make them gain 800lbs in a few months the little light goes on over their heads. Doesn’t mean they will stop eating donuts, but at least it gives them food for thought.

Yesterday was chest day and I found myself thinking that my workouts are a bit one dimensional at the moment. I am really enjoying the KB challenge but it does leave a bit to be desired on the variety front especially if you don’t take the time to do something interesting during your variety days. Maybe it is because I was so excited about yesterday’s news regarding the Asylum or just that since I was sick I have been only doing the RKC and not adding extra work. Maybe I am getting excited at the prospect of spring and the fact that I am going to be able to work out outside and do my sprints around the 600m track that is my neighbourhood I am not sure. What I do know is that I need to get my creative side going again and maybe get back to picking the WOD as my variety day so I don’t lose my Crossfit touch. For my chest day it was pretty sad actually, I did a few chest presses with the KBs (45 and 70) plus some pullovers and then did 10-9-8-7-6-5-4-3-2-1 on the bench with 205lbs. It wasn’t a lot of work, but since I was coaching and was short on time, it worked out fine. I should have done dips and some tricep work too, I will have to address that at a later date.

R5D44 – Bodyweight Workout (Not Mine)

Today’s workout: throwing around gymnasts.

We worked back handsprings most of the night and so I spent hours on my knees spotting girls who are old enough not to need spot but scared enough to require it. It was a long, difficult workout and I am very relieved that A: I didn’t do a workout before and B: that I am doing the RKC because if not I think I would have given up half way through and told them to go vault while I had a nap!

Verdict: Rewarding but exhausting. There is nothing like a kid getting a new skill for the first time.

This week I start adding rungs to the RKC ladders, and I expect Saturday to be extremely taxing. Good news is that the weather is supposed to be almost 10 degrees and that means I can go out on the deck!!!

R5D23 – Chest Blast

arnold-chest I hit a couple of walls today during my workout which was really weird. I think I was a little short on calories during the day and ran out of juice for my bench workout. Oddly enough I had a feeling I wasn’t going to be up for benching my weight but also wanted to try something a little different.

The Plan:
5x 135# for 10 reps plus 10 dips

The Reality:
3x 135# for 10 reps plus a very sketchy 10 dips

Followed by:

3x 10 regular bench + 10 close grip bench @135#
20 push ups every minute on the minute

I managed to struggle through the bench even though it was only 135lbs and was still feeling a bit frustrated with my obvious lack of strength (couple that with the fact I weighed in a couple of pounds up this morning which only added to my psychological discomfort) so when I got to the push ups I decided I would go until I failed.

That took 8 rounds.

Colour me unimpressed with myself today, however, I feel like I got a great workout, even if it took until I couldn’t get off the floor to get there.

R5 D14-16 RKC End OF Week 3 and Bench Day (White Rabbits!)

White Rabbits I have started to add some cleans, clean and press and (this week) some snatches to my warmup on my TGU days. I am not kidding, it is hard!

The swings are now up to 40 per set, not only that, but I don’t think I am getting any better at TGU than I was. Maybe I should be trying with 35 or 25lb instead of my 45lb KB. Doing the cleans and CAP is interesting, I actually really like it, and I can’t wait until the spring when I can get out on the deck and do them outside. It seems like a perfect outdoor exercise!

Last night was bench day and I managed the following:

15×4 @135 (2 sets of close grip)
12×4@185 (2 sets of close grip)
7×4@225
3×4@275

This is not a comprehensive chest workout and I think I may have to start working in some incline bench into the warmup, not only to make sure I get the whole muscle but also so I don’t have to unload the bar after I do my 275’s!

I am getting a hankering for some cardio. I will probably end up doing an Insanity workout this week just to see where my cardio is in comparison to Rounds 3 and 4. I am also getting nervous about hitting my 240 mark for my birthday since it is now February and I have 19 days left. Since going Paleo I have found that my body has discovered a comfortable place right around 250. It’s weird how your body seems to settle at certain points. I am sure that if I push through this plateau that I will settle again at a lower weight, I just hope I can get through this sticking point without burning too much lean mass or allowing my strength to dip. I have always wanted to settle around 240 ever since I put on the muscle I worked so hard for after I left University, I think at that weight I would be relatively healthy, probably around 12-15% bodyfat and certainly looking acceptable. I guess in about 19 days we will find out!

Today I was 251.

(White Rabbits)

R5D9-10 – Cardiopocalypse

new hat Being at home with the baby is a unique set of challenges in a lot of ways, not least of all when it comes to working out. I had to do my bench sets with the baby looking on with an even stranger look than when I did the RKC the other day. It is a little disturbing however I managed to get through the following:
15-15-15-15 @135
10-10-10-10 @ 185
7-7-7-7 @225
5-5-5-5 @ 275

The following day I had come to the realization that the baby will sleep 45 minutes. So I put her to bed, jumped on the treadmill and did 45 mins of cardio. I was insufferably bored. I though I hated cardio before, I should have done a Shaun T workout instead. I don’t know how far I went, in fact I don’t even care I hated it so much. I can’t wait for the spring to come so I can do some short sprints outside. As far as I can tell, cardio on a treadmill is nothing short of Chinese Water Torture. Never again, I have come to the end of my treadmill world, it’s over.

Why? Because running on a treadmill will not prepare you for ToughMudder!!

RKC Week 3 next!

R5D3 – Chest / Tri Old School Lifting

benchclothes It was refreshing to be doing bench again, and much to my surprise I was able to top out easily at 275lbs which was almost a shock given how much weight I have lost and how long it has been since I benched last.

I took a similar approach that I have always used, a simple increasing set to my max but with set reps as follows:
14-12-12-12 @ 135 (50 rep / 6750 lb total)
10-10-10-10 @ 185 (40 rep / 7400 lb total )
9-7-7-7 @ 225 (30 rep / 6750 lb total)
5-5-5-5 @ 275 (20 rep / 5500 lb total)
10-10-10-10 @ 135 (40 rep close grip)

I have to admit I was quite pleased with myself but decided that I needed an extra 2 45lb plates in order to make my life easier. Looking back this may seem like a lot of reps or sets but only 16 sets, only 140 reps and a total weight of 26,400lbs. Considering I have topped out at over 100,000 lbs in the past doing 2 body parts, 26,400 seems reasonable at this point. I would like to get a 50,000 lb workout and just see what the reps and sets look like. Maybe once my weights get up a little higher that will be a good daily total. I just don’t want the reps to get too high, going over 15 reps on anything is borderline too high but since my body is used to it, I am not about to stop now. I was never a big fan of 1 – 3 rep sets during training and seemed to gain enough mass and strength without them.

As for the triceps, well, I am not about to fall back into the isolation training from my past. I figure that with the benching, the close grip finishing and the dips I do on other days, my triceps should get the work they need. If not, I will add an extra set or two to close grip since that is what makes my triceps grow the fastest.

Towards The Light

56 Chest & Back, Ab Ripper X

57 Max Cardio

58 Shoulders & Arms, Ab Ripper X

59 OFF

60 WOD with Pullups

61 Back & Biceps, Ab Ripper X

62 Max Interval Plyo

63 Chest, Shoulders & Triceps, Ab Ripper X

64 OFF

65 WOD with Pullups

66 Chest & Back, Ab Ripper X

67 Max Interval Circuit

68 Shoulders & Arms, Ab Ripper X

69 OFF

70 WOD with Pullups

71 Back & Biceps, Ab Ripper X

72 Max Cardio

73 Chest, Shoulders & Triceps, Ab Ripper X

74 OFF

75 WOD with Pullups

76 Chest & Back, Ab Ripper X

77 Max Interval Circuit

78 Shoulders & Arms, Ab Ripper X

79 OFF

80 P90X Fit Test & Insanity Fit Test

81 Max Rep Pullups 10 min max

82 5K Timed Run

83 Max Rep Bench 10 min max

84 FINISH!!

The next few weeks which I can’t help feeling will be usurped by my every growing love for the Crossfit HIIT type training. But, there’s nothing like a plan is there? Also, I know it says “FINISH!!” but let’s be honest this is really just a new beginning especially given the Paleo diet that is working wonders. I have to think that 6 months from now I will be a different person if only physically than I am now. That will be the first time I haven’t had to go on a “summer diet” to satisfy my ridiculous sense of self.

56 Chest & Back, Ab Ripper X
57 Max Cardio
58 Shoulders & Arms, Ab Ripper X
59 OFF
60 WOD with Pullups
61 Back & Biceps, Ab Ripper X
62 Max Interval Plyo
63 Chest, Shoulders & Triceps, Ab Ripper X
64 OFF
65 WOD with Pullups
66 Chest & Back, Ab Ripper X
67 Max Interval Circuit
68 Shoulders & Arms, Ab Ripper X
69 OFF
70 WOD with Pullups
71 Back & Biceps, Ab Ripper X
72 Max Cardio
73 Chest, Shoulders & Triceps, Ab Ripper X
74 OFF
75 WOD with Pullups
76 Chest & Back, Ab Ripper X
77 Max Interval Circuit
78 Shoulders & Arms, Ab Ripper X
79 OFF
80 P90X Fit Test & Insanity Fit Test
81 Max Rep Pullups 10 min max
82 5K Timed Run
83 Max Rep Bench 10 min max
84 FINISH!!

R4 D46 to D49 – Kelly (incomplete) and catchup

R4 D46 – Kelly

I find that when I do new Crossfit workouts that I often fall short. That in itself is weird since I usually (and I believe I am not alone in this) blast as hard as I can the first time I try things. For some reason it is just not the case with these workouts, a case in point is Kelly. Maybe it is intimidation, maybe just because I am at home doing this alone I am not sure. In retrospect, maybe it was because I was outside and it was 3 degrees but I am a man dammit!

Kelly:

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

As is well documented, I have a 26lb ball that I use for wall ball and having to run outside and do the wall ball outside meant this was going to be a cold workout. For that reason, among others I suppose, I only managed 3 rounds. My time was around 4:30 per round which if I was able to maintain that pace would have put me around the 22:30 mark for 5 rounds. That seems unreasonably fast to me. I didn’t measure the run exactly and I believe I may have been doing a 300m rather than 400m. Given that, it means an extra 500m for the whole round which makes more sense. Anyway, the block jumps were 20″ and the wall ball 10ft. Hopefully next time I will be able to get the 5 rounds but with the weather closing in, I am not sure I will be running outside again any time soon.

R4 D47 – Clean and Press 100

As a change of pace I opted to do 100 clean and press today. Unfortunately due to the low ceiling in the basement I had to settle for 45lbs for 75 clean and press (mostly in order to get the motion correct) and then around 30 95lb cleans. Â After, I got the idea that I hadn’t really done enough so I did another 30 or so clean and press with 35lb dumbbells. That is a lot harder than it sounds! I had wanted to do some deadlift high pulls too but time was short and so I will have to leave them for another time. The important thing was that I was, in a manner,Â greasing the groove by reinforcing the movement with strict control over technique. Over time, this reinforcement should allow me to increase the weight so that once I get an Olympic bar for the garage, I can start to use heavier weight.

R4 D48 – 5K Run

Well, run is probably a strong word. I was tired, I assumed I was too tired to bother with keeping up with Shaun T and his minions so I though a brisk walk would do me as much good as I could tolerate. Besides, I hadn’t had a workout longer than about 30 minutes in a while so I thought a long walk would tick that box too. Uneventful would probably be too colourful a word for the workout and it reminded me why I do Insanity instead of the treadmill.

R4 D49 – Rest

I feel a little worn down and since this coming week is supposed to be rest week 2 I have some thinking to do.

Round 4 Day 40 – Gym Shoulders and Traps (More DIY Equipment)

Last week I made myself a heavy ball.

If I had chosen to buy one I could have spent $120, yeah, not kidding but since I am committed to making as much of my own equipment as I can I thought I would give it a shot.

Basketball from Walmart – $9.96
Sand from Rona (open bag sale) – $3
Duct tape – $0

There you have it. A basketball full of sand weighing in at 26lbs. I cut out the valve and inserted a funnel and after about an hour I was done. If I had super dryÂ CaliforniaÂ sand I am sure it would have been a few minutes but since it was slightly wet Canadian sand it was stoutly uncooperative. Still, lots of money saved and a wall ball to use.

Today was shoulders and traps so I made up the following:

With 25lb dumbbells 5 rounds for time with a 2 minute rest
Side raise x 10
Front raise x 10
High Pull (Upright Row) x 10
Wall ball (26lb) x 10

Plus 50 shrugs with a 135lb barbell without putting the bar down.

It was enough, but not really that difficult. Maybe 8-10 rounds would have been better.