Friday is calisthenics day which means general fitness and agility, with no heavy weight.
Kettleball swings
Ladder footwork drills and ladder hands and toes drills
Floor planks
Heavy rope slams
Kettleball Farmer Walks (aka Costco Walks)
Heavy ball smashes
Heavy ball wall slams
Burpees
Mountain-climbers
Bench dips
Step-ups
Lunges
Body-weight squats
Jump rope
Inclined pull-ups
Jumping jacks
Hammie curls with Big Ball
Pull-ups or Jumping pull-ups
3 sets of an assortment of those over an hour works up a decent sweat and creates some good total body fatigue.
(As I have reported, my fitness program is currently one hour of heavy push, one hour of heavy pull, one hour of calisthenics, and 2 or 3 days with mostly cardio/endurance work.)
Exercise tip: ALWAYS stretch calves before jump rope. And get the technique right. Can learn it on Youtube. Tougher than you might think.
Another: Muscle hypertrophy and strength are not equivalent. Olympic lifters do not look like The Hulk. Sometimes hypertrophy is more cosmetic than functional, eg bicep hypertrophy. That's body-sculpting, not functional strength. We aim for overall strength of the wiry type, but are not entirely free of vanity either.
For our foreign readers, a question: Do you folks in Euroland and Asia do this sort of stuff to stay young and strong? Or is it just us crazy Americans who try to cling to youthfulness and vigor?
