Five Rounds:
Dive Bomber Push Ups x 10
TRX Rows x 10
Oblique Vee Ups x 10 each side
Kettlebell Swings x 10
Burbees x 10
13:20
20:40 Ellyptical Intervals (elevation 12, Resistance 6) 20:00
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Five Rounds:
Dive Bomber Push Ups x 10
TRX Rows x 10
Oblique Vee Ups x 10 each side
Kettlebell Swings x 10
Burbees x 10
13:20
20:40 Ellyptical Intervals (elevation 12, Resistance 6) 20:00
Heavy deadlifts 405lbs 5x5 rep scheme
Small conditioning work
5 rds for Time
250m max effort row
20 pushups
20 situps
Handstand holds, and L sits afterwords.
100m sprints (5x)
Squats (5 sets of 7 reps at 120 lbs -- I'm using a low weight because I'm really concentrating on form right now :) )
Had an early morning meeting this morning, so I had to cut this a little shorter than I wanted.
3x5 Barbell Complex: RDL/Row/Power Clean/Front Squat/Press (105 load) super setted with barbell curls (70lb)
Three Rounds:
Diamond Push Ups x 20
Incline Sit Ups x 20
Back Extensions x 20
Chin Ups x 10
Dips x 10
Ice Skater Jumps x 10 each side
Today was my back day.
3 sets pullups (to failure)
3 x 12 barbell rows
1 x 5 deadlifts
3 x 12 dumbell rows (one arm at a time)
--Me
Does anybody in ketosis have any problem keeping up intensity with their training? It makes me light-headed some days as well. Perhaps a sodium issue?
5 sets of barbell bridge
4 sets of hack squat (I dig these!)
3 sets of single-leg hip thrust
4 sets of box jumps
+ 75mins yoga
HIIT
1minute on/off on the recumbent bike for 6 rounds. Legs shaking an HR was over what is supposedly my max. Yay!
Followed with 20 minutes in the sauna and then a 2 mile walk
To primal_jessjane......I'm not currently shooting for ketosis, but did the above work in the tale end of my 24 hr fast so far and feel great! My reading on the subject indicates that those in ketosis have about half as much glycogen ready to go as those that are pounding the glucose. This however is not the whole story since your body will actually now conserve that glycogen (i.e. burn fat and lactate at greater proportion to carbs) leaving you the glycogen for when it is REALLY needed. I do think that if your doing high intensity work more than 3-4x a week and banging away at that glycolytic pathway then you are not giving your stores much of a chance to come back up to snuff while in ketosis. I also see no reason to do HIT more than 3x a week unless you are an elite athlete though or simply LOVE to work out.
Just finished my first MovNat workout. Very cool, very primal!
[url=http://www.youtube.com/watch?v=xUo5RwR-pLg]MovNat is for everyone! - YouTube[/url]
[url=http://www.youtube.com/watch?v=SKGF-ErsJiI]The Workout The World Forgot - YouTube[/url]
Two Mile Treadmill Run - 12:53 (new PR)
~40g carbs pre-workout and I was in beast mode.
6x5-6x75-85# front squats
3x10-12x35# KB swings
2x12x70# KB DLs
2x12x35# single-leg DL + iso hold
2x13x44# walking lunge, each side
+ ~3m bikeride
Trying to lean out again AND get your strength numbers up is extremely tricky.