Monday, January 14
P.M. Weights - Full Body
Warmup- 5 Minute Jog/Skipping
- Mountain Climbers
Complex A- Single Arm DB Clean & Press: Warmup (45lb x 6) (65lb x 3) 6 Sets +1 of 80lb x 5/side (Superset Fashion)
- 1 Minute Low Intensity Cycle - Level 5/12
Complex B- 1 Power Clean & 8 Front Squats: 4 Sets of 135lb x 8
- 1 Minute Low Intensity Cycle - Level 5/12
- One Arm DB Row: 4 Sets of 90lb x 8/Arm
- 1 Minute Low Intensity Cycle - Level 5/12
Complex C- DB Bench: 3 Sets of 65lb x 12
- Cable Crossover: 3 Sets of 25lb/Side x 8
- 1 Minute Low Intensity Cycle - Level 5/12
- Single Leg DB RDL: 3 Sets of 45lb/Arm x 12/Leg
- 1 Minute Low Intensity Cycle - Level 5/12
Complex D- Cable Woodchop: 3 Sets of 35lb/Side x 12/Side
- DB Hammer Curl: 3 Sets of 40lb x 8/Arm
- 1 Minute Low Intensity Cycle - Level 5/12
Amazing workout today, added another set of 5 for the clean and press for some progressive overload. All weights felt smooth and strong, will adjust accordingly next week. Great intensity throughout the workout. Conditioning almost left me on the floor passed out though!
Conditioning: Tabatta Jump Rope- 20 Seconds Max Intensity Rope Turms (Sprinter Style)
- 10 Seconds Rest
- Repeat x 8
5 Minute Stretch/Walk Around Gym
- 20 Seconds Max Intensity Rope Turms (Sprinter Style)
- 10 Seconds Rest
- Repeat x 8
All 20 Second intervals had > 70 Rope Turns (First was closer to 80, last was closer to 70)
HR peaked at around 180-190 and the lactic acid was flowing! I don't know why I did two because by the end of the first one I was gassed but got a second wind when my favorite song hit on my iPod....happy I did it now. Jump rope tabatta's are definetly one for the ages.