Strength day with metcon

Strength:
Squat 3x5 Working sets
Bench press 3x5 Working sets
Chins-strict 3 sets to failure
Dips: 3 sets to failure weighted with 25lb dumbbell

Raised weight on squats and bench.

Metcon:
Two 4 minute Tabata sets

First set burpees

Second set jumping pullups

I'm fried.

Strength plus metcon

Strength:
Front squats, 3x5 working sets
Deadlifts 1x5 working set
Farmers walk, 3 sets to failure carrying a pair of 70 lb dumbbells

Metcon:

First four minutes: Tabata Jumping Jacks

Second four minutes: Tabata Box Jumps, 24 inch box

I've been very leg centric this week. Tomorrow is a rest day. If the weather permits, I'll walk home, but no lifting or high intensity.

Strength day plus metcon

Strength:

Front squats, 3x5 working sets
Deadlifts 1x5 working set
Overhead Press, 3x5 working sets

Metcon:

Tabata set of dumbbell swings

Tabata set of burpees

I'm liking the idea of finishing strength workouts with metcon work. It gives me an extra metcon edge. I've been considering having two rest days a week instead of just one. Adding metcon on strength days will give me the peace of mind to do that, and my body gets an extra recovery day. I don't seem to recover as fast at 51 than I did at 21. Go figure.

Metcon

I decided to try to run again, and after about six minutes I felt the calve and Achilles tendon pull a bit, so I stopped and walked back home. Dammit. I'd really like to be able to get some 5k runs in. I guess I can't force the issue anymore. No running until this thing is healed.

I did two sets of Tabatas. The first was air squats, the second was burpees alternated with jumping pullups. At least I got in some metcon work, despite pulling up lame on the run.

Metcon

Saturday I ran about 1.5 miles at a bit over an 8 minute pace using the POSE method...or at least trying to. I ran in my Chucks. I had to stop because my calve cramped the fuck up. It still hurts several days later. I need to loosen it up. I've read that could happen while learning POSE until your calves are accustomed to bearing the brunt of your footfalls. Okay. Now I'd like that chapter finished so I can move on. Thank you.

I also did two Tabata rounds. The first was squats, and the second was 35lb kettle bell swings. Those were a lot tougher than I thought they'd be.

Strength day plus Tabata

Front squats, 3x5 working sets
Deadlifts 1x5 working set
Farmers walk, 3 sets to failure carrying a pair of 70 lb dumbbells

Tabata sets (Eight rounds of 20 seconds work/10 seconds rest)
1st Jumping Jacks
2nd High Knees running in place

I've decided to add some sort of short metcon work the the tail end of my workouts on most strength days. This is part of my plan to increase my metcon capacity, and to also attack some of the fat I've gained.