Defensive kickboxing. Killer workout, I am trembling by the time I'm done, and I'm learning how to put the hurt on someone should I ever need to. Single gals can't be too careful, especially in this town! Not sure how primal it is, but a solid right jab-left hook-roundhouse sure feels primal... :-)
As Paula Deen says, I'm (gonna be) sweatin' like a fat girl writing her first love letter. :-)
If all goes as planned Primal Blueprint Fitness will be launched (for free) in the next couple weeks. I hope everyone will read the (e)book and participate in the community effort that will be PBF. Grok on!
3.4 mile walk, 3.2 miles hill intervals.
looking forward to it Mark.
Squats, planks, birddogs, bodyrows, pushups, etc..........
Wide grip chin-ups 4 sets 44, 26, 20, 16 reps (srs)
Lateral raises: 4 sets of 20 reps with 20 lbs
Straight arm pull-downs: 75, 105, 135, 150 lbs 20 reps each
50sec work/10sec rest:
front jumping kicks
push-up, side jump, move to the right/left, push-up
diagonal lunge (left)
diagonal lunge (right)
leg lifts (left)
leg lifts (right)
Repeat twice for 12 minutes
+ hiking all afternoon :-)
circuit was not fun this morning :-( I think I will try one with pullups/dips/HLRs later this week...
Rest day; swam at the beach.
Sprinting: 4 sprints of 14+ seconds, plus 2 of 10+ seconds.
Squats: 10 reps @ 135, 12 reps @ 225, 8 reps @ 255, 6 reps @ 275, 2 sets of 2 reps @ 305 been a while since i had that much weight on my back, 3 plates next time for sure
Shrugs: 2 sets of 50 with 135, 2 sets of 20 with 225 double overhand grip.
Dips: 40, 30, 30, 25 reps