3000 Rep Fitness Challenge!

Goals are good. Without a goal where would soccer, football, basket ball or for that matter any other sport be?
As a Christian I have a goal for my life and that is to hear my Master say “well done good and faithful servant”.
I have other goals as well and I though I would share the one I have set for the remainder of this year.
Starting on Tuesday May 1st, 2012 I will embark on a monthly 3000 Rep Fitness Challenge.
Each month I will post a new exercise an challenge myself publicly to complete 3000 reps over the course of the month. Here is a simple math breakdown of what it will take to complete each month.
3000 divided by 30 days = 100 reps each day.
3000 divided by 21 days = 142 reps each day. (should I be dumb enough to take weekends off)
3000 divided by 36 days = 115 reps each day, allowing for one day a week of rest. Ideally Sunday.
You get the idea.
What this will do to my regular workouts is yet to be seen,,,and felt. I will no doubt have to back my work level off somewhat but the months will tell. My desire is to complete each months challenge while maintaining as much of my regular training as possible..

Yes I’m a dreamer and optimist at heart.

So there it is, join in at any time and let me know how you are progressing as I will keep you updated on mine.

OH!, I almost forgot May’s 3000 Rep Fitness Challenge is, drum roll please, Macebell 360s. What, you don’t have a macebell? A heavy sledgehammer will do just as well.

27 Comments

  • John's eBooks commented on May 2, 2012 Reply

    Finished teaching kung fu class and then knocked out 100 Macebell 360s. Day one down, 29 days left!!
    May the Lord bless you and your house hold.
    John

  • John's eBooks commented on May 2, 2012 Reply

    100 360s done! Only 2800 left for the month!
    Followed by 4:15-second sprints and 5×4 HopOuts.

  • John's eBooks commented on May 3, 2012 Reply

    Had a great lift today. I can’t afford an Atlas Stone but I have a keg that is partially filled with sand to use for stone lifts. My goal is a full keg for 5 sets of 5 reps to the shoulder.
    Today 2×5, 3×4
    Using a 22# Macebell for Mjolnrs and doing a set every minute for 16 minutes I knocked out 16×9.
    Followed by 100 reps of Macebell 360s with the same 22# Macebell. That’s day 3 of the 3000 Fitness Challenge whipped. Only 2700 reps to go!!!

  • John's eBooks commented on May 5, 2012 Reply

    Day four of the 3000 Rep Fitness Challenge and 400 reps complete!! Feels great and shoulders are feeling amazingly relaxed.
    While this is my light day I still had kung fu class to teach and we had a very good class.

    May the Lord bless you and hot house hold!
    John@johnsebooks.com

  • John's eBooks commented on May 6, 2012 Reply

    Day Five knocked out 100 reps of Macebell 360s. 2500 reps left.
    Also did 4-15 second sprints and 5 sets of HopOuts to extension. See http://www.youtube.com/user/johnsebooks

    May the Lord bless you and your house hold.
    John

  • John's eBooks commented on May 6, 2012 Reply

    Day 6: Did ladders, alternating Chins and Giranda Dips with 30-sec rests.
    Followed up with 4×4,1×3 of Partial Handstand pushups and then 100-Macebell 360s! 2400 left to complete this months goal.

  • John's eBooks commented on May 7, 2012 Reply

    100 Macebell-360s knocked out along with 40 slow & controlled sidekicks. Followed that up with 35# single leg deadlefts for 5×5. Not a bad lift.

  • John's eBooks commented on May 10, 2012 Reply

    Knocked out my daily 100 after teaching kung fu, then off to bed for a couple hours of sleep before work.

  • John's eBooks commented on May 10, 2012 Reply

    Dang! Missed everything yesterday. Started the day with DT training for work and didn’t get my daily 100 nor my sprints and hopouts in. Thursday is GONN’A SUCK! Now I’ll have to do 2-days of swings plus my Wednesday workout and Thursdays lift!
    NOTE TO SELF!!DO NOT MISS ANY DAYS when doing the 3000 Rep Fitness Challenge!! DO NOT!!!!

  • John's eBooks commented on May 11, 2012 Reply

    Made up for.yeasterday by knocking out 200 macebell swings followed by 5×5 of Keg lifts.

  • John's eBooks commented on May 12, 2012 Reply

    Alright I know I said “NOTE TO SELF!!DO NOT MISS ANY DAYS”, but yesterday I ended up at a track meet that lasted from 3:30 until 11:45 shooting my lift all to blazes. The bright side was that I got to see my oldest son, Cullen, take 1st in both the 2-mile and the 4×200! The kid can run.
    So this morning after rolling out of bed I knocked out the catch-up set of 100 macebell swings and tonight I did 4×15-second sprints (sprints to me anyway) followed by 5×4-hopouts and the remaining 100 macebell swings.

  • John's eBooks commented on May 15, 2012 Reply

    Sunday 5/13: Worked primary job until 0800 then did lift Chin/Dip ladders 1-6-1 followed by 5 sets of handstand push up partial reps. After getting done with partime job at 1840 I did the days 3000 Rep Fitness Challenge 100.

  • John's eBooks commented on May 17, 2012 Reply

    5/14: Pr. 1- applying EDT to Alternating sets of Sissy Squats and KB Swings for 16-minutes followed by Jump Bulgarian Split Squats 16-sets of three reps. Then 100 reps of macebell 360s.

  • John's eBooks commented on May 17, 2012 Reply

    5/15: Taught Kung Fu and then knocked out 100 swings….1/2 way to the 3000 rep goal!

  • John's eBooks commented on May 17, 2012 Reply

    5/16: 4×15 & 1×8-second sprints followed by 2×5, 2×4, 1×3 hopouts and then 100 macebell swings.

  • John's eBooks commented on May 17, 2012 Reply

    5/17: 1×2 & 4×2 keg lifts followed by 16×10 Mjolnrs. Completed 100 macebell swings before heading off to teach Kung Fu!

  • John's eBooks commented on May 20, 2012 Reply

    5/18: 100 more cranked out.

  • John's eBooks commented on May 20, 2012 Reply

    5/19: OK, worked until 6:00 then went to two graduation parties, then strait to bed for 2-hours sleep before midnight shift. Ya’ I missed my 100.

  • John's eBooks commented on May 20, 2012 Reply

    5/20: Chins & Dips for ladders to six and down followed by 5 sets of as many partial Handstand Push-ups as possible. After church did 4- 15second sprints and 200 reps of Macebell 360s.

  • John's eBooks commented on May 22, 2012 Reply

    5/21: After finishing a 16-hour workday took a short nap and went out for a spontaneous date with my wife of 21 years (come the 25th of this month)and then knocked out 100 reps with the Macebell before bedtime.
    May the Lord bless you and your house hold!
    John

  • John's eBooks commented on May 25, 2012 Reply

    5/22: taught kung fu knocked out 100 macebell swings and a good isometric stretch workout.

  • John's eBooks commented on May 25, 2012 Reply

    5/23: did 4×15 second Sprints, 4×5 & 1×4 hopouts. 100 macebell swings.

  • John's eBooks commented on May 25, 2012 Reply

    5/24: keg lifts 5×3, mjolnrs 16×11, macebell swings x 100, relax into strething. Then off to Aniversary out with my lovely bride.

  • John's eBooks commented on May 26, 2012 Reply

    5/25: 100 Macebell swings

  • John's eBooks commented on May 26, 2012 Reply

    5/26: Alrighty then. Tweaked a hamstring during sprints this week so substituted speed pop-squats for the same time frame. 4×15-seconds averaged 17-pop-squats/set. Followed by Hopouts 5×4 and Macebell 360sx100 reps. Threw in some 35lb clubbell work for my forearms and core and called it good!

  • John's eBooks commented on May 28, 2012 Reply

    5/28: Did 100 yesterday. Knocked out 100 macebell 360s. Down to 200 left to reach my first months goal.
    My body has been telling me its time to change, this has been evident from the minor injuries I’ve been having. So this week I am starting a new routine. Monday & Friday: Two movements alternatingon the minute for 20 minutes total. Kettlebell Clean & Press alternated with Mjollnrs. Pr. 2: is Sandbag Get ups for 5 sets of ? reps.

  • John's eBooks commented on May 31, 2012 Reply

    5/30: 3000 Rep Fitness Challenge Month 1: Complete!
    Now for month two, Alternating Kettlebell Swings with 50# KB. 100/day minimum.
    What I learned during month 1: 1) Five minutes just aint that long.
    2) Five minutes is a long time.
    3) An additional 100 reps/day changes my overall recovery rate.

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