Pick one calisthenics exercise and complete as many as you can before the timer beeps. Beginners set your timer for 5 to 10 minutes, intermediate 10 – 15 minutes, advanced players for 15 or 20 minutes. Pick any exercise you want. I generally prefer whole-body ones for this (Bodybuilders, Splays a.k.a. Down-ups, Jumping Jacks, Burpees a.k.a. Squat Thrusts, etc.) but there’s something to be said for Push-ups and Squats too.
Meditation of One. This month at the club our spiritual focus is the Emerald Tablet. Start my memorizing the second line of the Emerald Tablet: “That which is below is like that which is above, and that which is above is like that which is below to accomplish the miracles of one thing.” Now dim the lights, be seated in your favorite meditative posture and set a timer for 10 minutes. Relax, close your eyes and and silently recite the line in your head over and over until the timer beeps. Record in your training journal any thoughts, feelings, impressions and mental images that appear in your mind’s eye.

Workout of the Week #71