Dufisthenics

I have not done anything resembling a Ray’s Way circuit in a long time. I named the circuit Rays Way after it’s namesake Ray, who lives in NYC and I know for many years thanks to my involvement with the Bar-barians.   Ray did/does this circuit as part of his high level bar/calisthenics work.  Ray has made incredible gains in his calisthenics endurance and power.  The other day he posted a video where he knocked out 70 dips in one set, yes, 70.

Anyway if you do this circuit the way it is intended you really push your endurance.  You have 3 minutes to complete each round of dips, pull ups and push ups and then a 2 minute rest period before you start again with the next circuit.  In total you complete the circuit five times.

Well I did not look at a clock at all today.  I just wanted to do 5 sets of dips, pull ups, and push ups, something I had not done in a workout in far too long.  I was somewhat safe with my set numbers, only doing 15 dips, 8 pull ups and 20 push ups each round.  Even with those modest numbers and bloated rest periods I had to drop off the p-bars briefly during the last set of dips after rep 12 to shake out my triceps before doing the last three reps.  Oh well it’s a start.

Today’s Workout

5 minutes cardio/stretching

Ray’s Way circuit

15 dips

8 pull ups

20 push ups

15 dips

8 pull ups

20 push ups

15 dips

8 pull ups

20 push ups

15 dips

8 pull ups

20 push ups

15 dips

8 pull ups

25 push ups