Thursday, January 24
Conditioning
Conditioning
Warmup:- 5 Run around the gym with stairs/hills/etc...
- Leg Swings, Dynamic Stretches
Deck of Cards:- Clubs - 20lb Med Ball OH Slam
- Spades - Rope Turns x 10
- Diamond - Mountain Climbers x 5
- Hearts - Burpee's
Aces = 12 Reps
K, Q, J, 10 = 10 Reps
5-9 = # on card
2-4 = 5 Reps
Joker = 1 Minute Max Cycle @ 300 Watt ~ 140RPM
Bike Sprints:- 15 Seconds Max Sprint @ 300W ~ 160+ RPM
- 45 Seconds Low Intensity Recovery @ 100W ~ 100 RPM
- x 10
I was second guessing myself on this session today as my hip flexor is a bit tender from all the hill sprints as of late and the posterior chain work but I decided to warm up and see how I felt. As usual, warmed up nicely and once i got a sweat going there was no stopping me. I was determined to beat my last time for some nice progression and no doubt I did! (-1 Min 15 Seconds). I pulled all diamonds and spades for the first 15 cards which was absolutly rediculous. The only thing worse than getting hit with that many MC's and Rope Turns is knowing that a shitload of burpees is just waiting at the end. Of course, at the end I got hit with 4 burpee cards in a row totalling over 30 burpees. Great intensity throughout and the time challenge really pushed me. On the joker 1 minute sprints HR peaked at 173 which is pushing max for me!
Total Time: Deck of Cards ~ 28 Minutes 45 Seconds + 10 Mintues Sprints = 40 Minutes High Intensity Work