I warmed up with a 15-min walk on the treadmill. Then I did:
A: Wide-grip Deadlift from Box - 50t/10, 55t/10
B1: Bulgarian Split Squat - BW/10, 10t/10
B2: Underhand-grip Lat Pulldown (Pullover) - 25e/10, 25e/10
C1: Reverse Lunge from Box with Forward Reach - BW/10, 5e/10
C2: Dumbbell Prone Cuban Snatch - 5e/10, 7.5e/10
D1: Swiss Ball Crunch (Long-arm) - 10, 10
D2: Reverse Crunch - 10, 10
D3: Lateral Flexion (Hannah side 1) - 10, 10
E: Prone Cobra - 60sec, 90sec
And then, oh my god, I did the HIIT. I did manage, barely to do the first iteration in the book - 5 min warm up, then 1 min high, 2 min recovery. I really didn't think I was going to make it through the third one, but I did. Finished up with a slightly longer than 2 min recovery to end the session at 70mins. I was kind of aiming for 75 mins, but I knew I wasn't going to make it.
HRM: 581cals, Max: 171 (96%), Avg: 124 (70%)
I realize looking at those numbers that my heart rate was definitely lower overall than the A set, especially towards the ends with the crunches, flexion, and the prone cobra. Although I definitely felt them. And frankly if that hadn't happened I doubt I could have even attempted the HIIT. I know think I understand why it's after the B set (even though it's a longer group of exercises).
After last week's A workout there weren't many surprises. The Split Squat and the Reverse Lunge were tough. The deadlift was just different, but I suspect I can go higher on this one quickly. The real surprise was the Dumbbell Prone Cuban Snatch. I don't have a bench go I did them over the swiss ball. I had penciled in 10lbs each for the first set, but I was about 3 reps in and realized that there was no way it was going to happen. The adjustable dumbbells have 2-2.5lb weights in them so I dumped the weights and finished the set with 5lbs ea. I did manage to go up to 7.5ea the next set, but I was a little surprised how hard it was. Oh well, lesson learned.
I suspect I'll do another 30 mins on the treadmill this afternoon and maybe have a quick swim. Although frankly the weather doesn't look promising. It's back to being quite cold today, so my plans to start buying stuff and planting tomorrow are pretty much on hold. Oh well, maybe I can finish off the spring cleaning I never did.
