@Bacon... Don't forget sprinting ;-)
~10min. warm up biking
10 full-out bike sprints
~10min. cool down biking
10x3 renegade rows (8#)
30-45-60s plank (10#)
30-45-60s side planks (10#)
25x4 squat + knee raise (10#)
Probably gonna go do some bodyweight work at the playground and bike around town with a friend later today... Ah, spring... :-)
Today: bouldering for about 90 minutes, including some V0 no feet dynamic routes.
Yesterday: 30 minutes of stairclimbing at a moderate pace.
Knees a bit tender, so I stuck to upper body only.
30 seconds on / 1 min off.
Did about 10 sets of pullups and pushups. (15 mins total)
I am VERY sore today.
1) 5 mins: Biked to the field.
2) 10 mins: 10 "hills" (15 seconds to run up, 30-45 to jog around down)
3) Bear Crawl (forward/backwards)
4) 3 sets suicide Sprints (30-60 sec. sprint, 1-2 min rest)
5) Bike home
Ran around (well, moved quickly in 1" heels) for half an hour before my webinar setting stuff up, sledgehammer 14 min, 2 hrs continuous movement/ lifting semi heavy objects: sorting through my closet for what I need to get rid of, including trying things on, running to the bathroom to see how it looks, and lifting upwards of 20 hangers of clothes together.
8 soccer field sprints with minimal rest in between, 14 minutes of shovelglove, and convict conditioning.
I grok, therefore I am.
Today...hiking and then a little whitewater rafting! :-)
As to strenght training, I tend to alternate in and out of three programs, EDT by Charles Statey, Stronglifts 5X5, and Matt Furey's Combat Conditioning.
Cardio is usually walking, sometime sprinting, and martial arts,
Warm up 100 jumprope, 25 air squat, 10 pushups, 25 situps
WOD 4 RFT 10:??
(20, 15, 15, 15)
5 DB shoulder press
10 DB push press
15 DB thruster
Cashout 25 pushups, 25 situps, 25 GHD back ext.
"It is only with the heart that one can see rightly; what is essential is invisible to the eye."
~ Antoine de Saint-Exupéry