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Adam R Mundorf -- Training Log

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Thoughts and Notes

Everything is feeling really really good with daily training. My energy is high, grip strength is great, numbers are going up and my resting/average heart rate has been steadily declining. I'm really enjoying keeping calisthenics as the main meal and kettlebells as the spice. Every morning I go for an hour long walk as well before drinking any coffee. I keep recovery a huge priority on this program. I go to bed early enough to wake up naturally without an alarm.

This is My Exact Program :
Mobility (Done everyday without exception)
  1. Qi Gong Hip Circles
  2. Neck turns and nods
  3. Arm Circles
  4. Shoulder shrugs/circles
  5. Elbow Circles
  6. Wrist Circles
  7. Standing Twist
  8. Hula Hoop
  9. Hip Pelvic Tilts
  10. Knee Circles
  11. Ankle Circles
  12. Amosov Squats
  13. Toe Touch and Reach Overhead
  14. Downward Dog/Upward Dog Switches
  15. Hollow Body
  16. Trifecta
    1. Bridge Hold
    2. L-Sit Hold
    3. Seated Twist Hold
  17. GtG Mobility Goblet Squats
    1. 3 x 5 Spread Throughout the day
  18. Seiza sitting often
  19. Spinal Rocking
  20. Crawling
  21. Passive Bar Hanging and Twisting
  22. Generally average 10,000 to 20,000 steps per day
Days of the Week
  1. Day 1
    1. Explosive Push ups
      1. 5 - 10 Minute Walk and Mobility
    2. Push ups
    3. Fingertip Push ups
    4. Grip Work
    5. Spinal Rocking
      1. 5 - 10 Minute Walk and Mobility
    6. Leg Raises
  2. Day 2
    1. Chin Ups
    2. Jumping
      1. 5 - 10 Minute Walk and Mobility
    3. Squats
    4. Calf Work
  3. Day 3
    1. Handstand Work
    2. Bridging
    3. Fingertip Push ups
    4. Grip Work
  4. Day 4
    1. Heavier Goblet Squats
      1. 3 x 5
    2. Turkish Get Ups
      1. 5 x 1
Then I just repeat until I find myself really needing a day off.
 
Calisthenics
  • 3 x 50 sec Wall Handstand Hold
  • 3 x 20 Straight Bridge
  • 3 x 5 Kneeling Fingertip Pushup
  • 4 x 1 min Two Handed Bar Hang
 
Calisthenics
  • 4 x 3 Clap Pushup
    • 10 minute walk
  • 2 x 12 Full Pushup
  • 5 min Spinal Rock
    • 10 minute walk
  • 2 x 10 Lying Leg Raise
  • 1 x 5 Full Fingertip Pushup
  • 2 x 5 Kneeling Fingertip Pushup
  • 4 x 30 sec Towel Hang
    • Thick Bath Towel
 
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Calisthenics
  • 4 x 3 Clap Pushup
    • 10 minute walk
  • 2 x 12 Full Pushup
  • 5 min Spinal Rock
    • 10 minute walk
  • 2 x 10 Lying Leg Raise
  • 1 x 5 Full Fingertip Pushup
  • 2 x 5 Kneeling Fingertip Pushup
  • 4 x 30 sec Towel Hang
    • Thick Bath Towel
 
Calisthenics
  • 4 x 3 Clap Pushup
    • 10 minute walk
  • 2 x 12 Full Pushup
  • 5 min Spinal Rock
    • 10 minute walk
  • 2 x 10 Lying Leg Raise
  • 3 x 5 Kneeling Fingertip Pushup
  • 4 x 30 sec Towel Hang
    • Thick Bath Towel
 
Calisthenics
  • 1 x 7 Full Chin Ups
  • 1 x 6
  • 4 x 3 Tuck Jump
    • 10 Minute Walk
  • 5 x 5 24 kg Prying Goblet Squat w/ 1 curl each squat
    • I've decided to use the Goblet Squat as my squat of choice to replace unweighted full squats.
  • 4 x 40 Bent Leg Calf Raise
 
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Note on Goblet Squats
Daily prying goblet squats with curls are feeling really excellent. On non squat or non weight training days they're done lighter -- 3 x 5. On squat days they're heavy -- 5x5. On weight practice days they're done heaviest for 5 x 3 in-between sets of Turkish Get Ups.

No matter what though, I'm squatting every single day.
 
Calisthenics
  • 4 x 3 Clap Pushup
    • 10 minute walk
  • 2 x 12 Full Pushup
  • 5 min Spinal Rock
    • 10 minute walk
  • 2 x 12 Lying Leg Raise
  • 3 x 5 Kneeling Fingertip Pushup
  • 4 x 40 sec Towel Hang
    • Thick Bath Towel
 
5 x 3 24kg Prying Goblet Squat w/curl
Supersetted w/
5 x 1 32kg Turkish Get Up

Met a cool guy today at the park today, who's into that barstarz stuff. He was very very proficient at pull ups and we had a good chat about kettlebells, calisthenics and politics. It was interesting to say the least.
 
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4(1,2,3) 24 kg MP
Supersetted with 4(1,2,3) Chin Up
4 minute 24 kg swing -- Hard Effort
**I feel allot better sticking with military presses. It's allot easier for me to replicate the rocket analogy of the press.**

Today I met a Marine veteran at the park who served during the late 1960s. We had a good talk about service and the current situation with us pulling out of the middle east/Syria. It's pretty staggering how many veterans there are in the United States, even if they don't especially look like veterans.
 
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