Workout of the Week #85


  • Bear-hug Walks for grappling strength.  Set a timer for 3 rounds of 1:30/1:00.  Pick up a heavy bag or sand bag, secure it in a bear-hug body lock with a good wrestling grip and pace back and forth until the 1:30 is over.  Rest 1 min. and repeat twice more. Use the heaviest bag you can safely manage.  If the first round is too easy, add some weight — I strapped dumbbells to my heavy bag to get there.
  • Calisthenics pyramid.  Complete a full pyramid to 7 (1 rep of each exercise, 2 of each, 3, 4, etc. up to 7 reps, then back down to 1 of each — 49 reps in total) of the following: Handstand Push-ups, Get-ups and  Split Jump Squats (x2).  Take as few 12-count breaks as you need in order to finish.  If you can’t do Handstand Push-ups, do Jackknife Push-ups (basically get into Downward Dog and do Push-ups to your upper forehead).
  • Meditation on the eye.  Sketch or print an eye symbol — an Eye of Horus, an Eye of Providence, an ichthys symbol, a Hand of Mysteries, a Hamsa, etc.  Set up the sketch or image at eye level and settle into your favorite meditative posture. Regulate your breathing, narrow your eyes, and spend 10 minutes meditating on the eye. What is the eye saying to you? What do you think is the central truth of the symbol? Record the results in your training log or journal