Monday, February 4
Conditioning
Conditioning
Warmup:- 5 Run around the gym with stairs/hills/etc...
- Leg Swings, Dynamic Stretches
Deck of Cards w/ 20lb Weighted Vest:- 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
1/2 Deck of Cards w/ No Vest:- 26 Cards
- Same Set Up (Pulled a good variety ended w/ joker!)
- ~ 14 Minutes
I always like to mix things up and see how I can progress so I decided to do a deck of cards while wearing a 20lb weight vest! This made everything ESPECIALLY burpee's very difficult. Rope turns were tough too because I was not used to the extra weight and when the set up calls for restarting the card if you mess up on skipping I did a good extra 500 turns b/c of this alone! Also upped the med ball weight to 12kg ~ 25lb which was more taxing as well. Great deck and the 1/2 deck after was purely on endorphins alone. The burpees were so much easier (well, as easy as they can be 45 minutes into a session) compared to with the weight vest.
On a personal note, I am soon to be NASM certified and already have 3 clients. I love the feeling of personal training and helping people achieve their goals. I actually have a high school football player I am going to train with starting next week so it should be fun to make him work his ass off!
Total Time: Deck of Cards ~ 34 Minutes 15 Seconds (+ 8 Mintues off of PR) + 1/2 Deck ~ 14 Minutes = 50 Minutes High Intensity Work