My training group focused on conditioning this morning. We finished up with the following reversed pyramid:
15 KB swings
5 burpee box jumps
10 KB swings
10 burpee box jumps
5 KB swings
15 burpee box jumps
Went for a slow walk with a friend a couple of hours later in the woods.
Ran 1 mile to the high school track, then did 10X100 Meter sprints with a 50 meter walk, 50 meter jog recovery between sets then ran the 1 mile home.
This morning we did several series of trx exercises and also some resistance band work before the strength portion.
Reverse Lunge OH press
Kneeling DB OH presses
Finally we did a tabata set on the Aerodyne bikes using arms only
close grip bench press
one-arm pulldowns (I'm not strong enough to do one armed negative pullups yet, so have to work towards that)
foundation exercises for core/posterior chain.
Ran a mile in 11:21 (best yet). Pushups.
I increased my deadlift weight by ten pounds so I was pretty chuffed about that. In the past week I haven't been arsed to do any kind of cardio at all except Wii Fit Plus running in place, so I feel sort of lazy, but I have been lifting heavy all week.....
Inclined DB rows
monster rope tabata
I need to get better at posting on this thread, it does help to report in.
Today is 5/5/5+ day for Press, Deadlift, and Dips. I'll probably fool around with a few singles on power cleans just to keep reinforcing some form issues I've been trying to clean up.
8 exercises for 8 sets of 20/10