I only had one back spasm through the night. On the mend. In for the 9am class at CFi.
- 3×15 Reverse Hypers (30#)
- 15-10 Good Mornings (45#)
- 10 Air Squats
- Bottom Squat Holds
- Wall Squat Stretch (laying on ground)
- 5×155# Deadlifts
- 5×245# Deadlifts
- 2x25m Run
- 2x25m Run @ 90%
- 3-3-3-3-3-3-3-3 Deadlifts (315#)
- 2-1-2-1-2-1-2-1 Sprints
- 2s: 25m Sprint
- 1s: 50m Sprint
Kept the weight lighter and focused on speed of the lifts. Controlled every rep back to the ground.
- 1:00 Box Jumps (24″)
- 1:00 Wall Balls (20#, 10′
- 1:00 Sit-ups
- 1:00 Rest
In the first round I went 26-17-27. Didn’t hear Kevin correctly and stopped wall balls early. Had time for a few more reps. Second round was better with 24-20-29, and busted ass for 25-23-29 in the last round.
Walked about 200m after and then did a bunch of hamstring stretching.
Afternoon session in the garage started with Crossover Symmetry Activation.
I set the clock and went every 2 minutes. Might have to rethink adding 10# to each workout for the 2nd week of the cycle.
- 2 Chin-ups (Strict)
- 4 HR Push-ups
- 6 Air Squats
Stole this little gem with a modification of my own.
I got 16 rounds plus 2 chin-ups, 4 push-ups, and 1 squat for a 16+7. I did it on my little rack, so tried to get my feet out in front of me in a good hollow position so they’d have as little contact with the ground as possible at extension. Push-ups got a little slow on my towards the end but never stopped.
Jumped on the Air Dyne (AD2) for 10 easy minutes at about 50-55% and went 4.49km to cool down. Finished up with Crossover Symmetry Plyometrics.