Monday, February 11
Conditioning
Conditioning
Warmup:- 5 Run around the gym with stairs/hills/etc...
- Leg Swings, Dynamic Stretches
Deck of Cards:- Clubs - 25lb +5lb Med Ball OH Slam
- Spades - Rope Turns x 10
- Diamond - DB Swing - 50lb
- Hearts - Burpee's
Aces = 15 Reps
+3
K = 13 Reps
+3
Q = 12 Reps
+2
J = 11 Reps
+1
10 = 10 Reps
5-9 = # on card
2-4 = 5 Reps
Joker = 1 Minute Max Cycle @ 300 Watt ~ 140RPM
Quick session today as I am booked with clients. Decided to up the reps of face cards to get some more intensity. Added another 10 reps of everything which actually made a big difference with the burpees and DB swings. 15 burpees is much more lactate inducing than 10 and I was feeling it. Great session as I tried to keep the intensity at 100% all the way through knowing it would be a short one.
Total Time: Deck of Cards ~ 32 Minutes 15 Seconds (+ 4 Mintues off of PR)