I hope everyone had a great Turkey Day. I am still recovering from the eating everything in sight. As we go into the holidays ensure that you are getting time for yourself, and working out. I.e. With schedules changing, family in town, and travel, we often forget that simple travel workouts can be accomplished (knock out 200 push ups and 300 air squats). The next month is stressful enough as it is, don't compound it by cheating yourself.
Warm Up:
3x5 Wall Squats
3x10 Push Ups
3x10 Squats
Then:
Pull Up Ladder 1-6
Then:
10x 35# DB/KB FS (Racked) +
10x 35# DB/KB Push Press (Dont make this a thruster) +
10x Burpess
10 Rounds
Then:
Row 5K
Warm Up:
10x TGU @ 35# (Each Arm)
Then:
DL 10/9/8/7/6/5/4/3/2/1 (Should end at 90% of 1RM)
Then:
Bike 10K for Time
Warm Up:
3x10 Squats
3x10 Situps
3x10 back extensions
Then:
5/4/3/2/1 Heavy FS
Then:
AMRAP in 30 minutes of
5x Pull Ups
10 x Push ups
15x Air Squats
WO1: Since this was all at a prescribed weight and or body weight I guess it should be sufficient to say I did the workout as it was laid out. The 5K row was the cherry on top. I was smoked at the end.
ReplyDeleteTuesday: 4 Mile run
WO2: The TGU kicked my ass to start out with. I ended up doing the DL starting out at 135 moving up to 205. I did the 10K in 26:28
Thursday: 4 Mile run
WO3: I did the FS starting at 155 then I moved up to 175, I'm pretty sure this was more than I've done in the past. The AMRAP was what really got me, I ended up doing 21 reps in 30 Min. I'm still sore today because of it. It was a good week I was really worn out after all of the workouts. Like you Mike I had to recover from eating everything in sight over the weekend.