• BER Fat Loss Cycle - MRC Routine Round 1 - 1205-1240
  • DJM Warmup
  • MRC Superset x 5
  • Quad Squat - Level 3 - 10 reps
  • Spinal Rock - Level 3 - 10 reps
  • Leg Swoop - Levels 1/2 - see notes below
  • Jump Squat - Level 3 - 10 reps

Notes: This is a tough little workout, dammit. I have to admit to thinking it would be easier going in. All exercises but the leg swoop are easily accessible to me on all 4 levels, and I think I’ll up them to level 4 for the next round. The leg swoop itself is accessible to me at Level 3, but I can’t do it more than a few times in a row, so I lowered the difficulty to 2 and found that even too difficult after the second superset. Third superset was done half at Level 2 then half at Level 1, followed by supersets 4 and 5 at Level 1. This is fine with me. Pushing it with this exercise seems to put undue strain on my right knee, and since I only recently completely rehabbed from that popliteal cyst behind said knee, I think I’ll be fine with Level 1 for the time being. Even with that, it is still a lung-burner of a workout. Rested 3 minutes between supersets as directed. RP-TED - 8.5,8.5,3. In terms of nutrition, it was another IF day - A couple cups of green tea in the AM, then an apple post-workout, leftover chicken, rice, and black beans about 30 minutes after my shower. Then a couple handfuls of mixed nuts after work and some grapes, followed by a couple Sierra Nevada beers and my famous Turkey Chili after. Ceased drinking and eating at 8 pm.

• Afternoon Metabolic Conditioning - 1450 - 1445
  • DJM Warmup
  • Bodyweight Superset x3
  • Handstand Pressups with Feet on Chair - TUT 1:00 (21 reps)
  • Heismans - 2:00
  • Assisted Pullups - TUT 1:00 (15 reps)
  • Leg Loops - 2:00
  • Shoulderstand Pumps on Parallettes - TUT 1:00 (12 reps)
  • Wall Squats - 2:00
  • Interval Running - 10:00
  • Compensatory Yoga
  • Pigeon Flow
  • Forest Flow
  • Splits Stretches
  • Seated Forward Bend

  Notes: Overall RP-TED - 9,8.5,2.5.

• Morning Hatha Yoga - 0915-0955
  • Neck Mobilities
  • Kriya Cycle
    • Classic Uddiyanabandha - 5 x :10
    • Agni Sara - 3 x 15 pumps
    • Nauli - Once in each direction
  • Folding Mountain Vinyasa
  • Chair Hold
  • Folding Chair Vinyasa
  • Standing Forward Bend Hold
  • Triangle Sequence
    • Upright Triangle
    • Left Triangle
    • Left Revolving Triangle
    • Wide-Legged Forward Bend
    • Right Triangle
    • Right Revolving Triangle
    • Wide-Legged Forward Bend
  • Praying Dog Vinyasa
  • Down Dog Hold
  • Headstand Hold - 2:00
  • Neck Compensations
  • Shoulder Bridge Work
  • Savasana
• Afternoon Metabolic Conditioning - 1240 - 1335
  • DJM Warmup
  • Bodyweight Superset x3
  • Handstand Pressups with Feet on Chair - TUT 1:00 (21 reps)
  • Heismans - 2:00
  • Assisted Pullups - TUT 1:00 (15 reps)
  • Leg Loops - 2:00
  • Shoulderstand Pumps on Parallettes - TUT 1:00 (12 reps)
  • Tri-Quad-Rocks (version 1) - 2:00
  • Interval Running - 10:00
  • Compensatory Yoga
  • Pigeon Flow
  • Forest Flow
  • Splits Stretches
  • Seated Forward Bend

  Notes: Great met-con workout, for sure … Overall RP-TED - 9,8.5,2.5. Strange thing of note, though … lost my balance during headstand in my morning practice after only a couple minutes. Not sure why. I’ll have to keep an eye on that.

• Morning Hatha Yoga - 0915-0955
  • Neck Mobilities
  • Kriya Cycle
    • Classic Uddiyanabandha - 5 x :10
    • Agni Sara - 3 x 15 pumps
    • Nauli - Once in each direction
  • Folding Mountain Vinyasa
  • Chair Hold
  • Folding Chair Vinyasa
  • Standing Forward Bend Hold
  • Triangle Sequence
    • Upright Triangle
    • Left Triangle
    • Left Revolving Triangle
    • Wide-Legged Forward Bend
    • Right Triangle
    • Right Revolving Triangle
    • Wide-Legged Forward Bend
  • Praying Dog Vinyasa
  • Down Dog Hold
  • Headstand Hold - 3:00
  • Neck Compensations
  • Shoulder Bridge Work
  • Savasana
• Afternoon Metabolic Conditioning - 1240 - 1320
  • Interval Running (Turbulence Training Style) with interjected bodyweight calisthenics
  • Pull Ups
  • Monkey Bars
  • Parallel Dips
  • Push Ups
  • Compensatory Yoga
  • Pigeon Flow
  • Forest Flow
  • Splits Stretches
  • Seated Forward Bend

  Notes: Stayed with my mother-in-law Christmas Night and ran down to the neighborhood park this afternoon, warming up on the way down, then running intervals, interjecting the various calisthenics equipment into the workout. Overall RP-TED - 9, 8.5, 2

• Morning Hatha Yoga - 0815-0855
  • Neck Mobilities
  • Kriya Cycle
    • Classic Uddiyanabandha - 5 x :10
    • Agni Sara - 3 x 15 pumps
    • Nauli - Once in each direction
  • Folding Mountain Vinyasa
  • Chair Hold
  • Folding Chair Vinyasa
  • Standing Forward Bend Hold
  • Triangle Sequence
    • Upright Triangle
    • Left Triangle
    • Left Revolving Triangle
    • Wide-Legged Forward Bend
    • Right Triangle
    • Right Revolving Triangle
    • Wide-Legged Forward Bend
  • Praying Dog Vinyasa
  • Down Dog Hold
  • Headstand Hold - 3:00
  • Neck Compensations
  • Wheel Hold
  • Savasana
  • Kapalabhati - 3 rounds of about 1:00
• Afternoon Metabolic Conditioning - 1225 - 1310
  • 10 Knee Skinners
  • Wall Squat Hold - 2:00
  • 25 Clubbell Pendulums with 15 lbs CB’s
  • Heismans for 2:00
  • 15 Clubbell Shoulder Casts with 15 lbs CB’s
  • 50 Squat Kicks
  • 10 Shoulderstand Kickbacks on parallettes
  • 15 Clubbell Swipes with 15 lbs CB’s
  • Leg Loops for 2:00
  • Copensatory Hatha Yoga
    • Praying Dog Vinyasa
    • Diving Dolphin Flow
    • Spider Monkey Flow
    • Cat-Cow Vinyasa
    • Tumbleweed Flow
    • Supine Twists
    • Dead Bug
    • Savasana

  Notes: Awesome afternoon practice! Fun and challenging. Didn’t repeat a single exercise and definitely kicked my ass going into the Christmas food binge. And yes, I do plan on splurging over the weekend! Overall RP-TED - 7.5-9, 7-8.5, 1-2.5