Strength Day

Week A

Day 3
Squat 3x5 Working sets
Bench press 3x5 Working sets
Pull-ups: 3 sets to failure, unweighted 8-7-5
Dips: 3 sets, last set weighted with 25lb DB


Did a set of chins at the end of the workout.

Cardio work

I ran today on the treadmill, BFL style HIIT.

1.0 incline
2 min 6.0

then four rounds of:

1 min 7.0
1 min 7.5
1 min 8.0
1 min 8.5

then

1 min 10.0
1 min 6.0

walking cooldown.

Foot is a bit tender. I needed to try. Probably should see a foot guy, I guess.

Strength Day

Week A

Day 2
Front squats 3x5 working sets
Press 3x5 working sets
Deadlift 1x5 working sets

Rowing day-metcon

I rowed a 5k in 20:15 vs. PR of 20:08. Damnit.

Strength Day

Week A

Day 1
Squat 3x5 Working sets
Bench press 3x5 Working sets
Chin-ups: 3 sets to failure, unweighted, 10-8-7
Dips: 3 sets, last set weighted with 25lb DB


Tough today. Maybe crummy weekend eating, too little nutrition today.

Turbulence training metcon

Three rounds of:

Jumping Jacks - 60 reps

Spiderman Push-ups - 10 each side

Walking Lunges - 15 each side

Spiderman Climb - 10 each side

Wall Squat Hold - 45 seconds

Plank Hold - 60 seconds

Burpees - 5 reps

Running High Knees - 25 each side

I should have timed myself, but didn't.

Strength Day

Week B

Day 3
Squat 3x5 Working sets
Press 3x5 working sets
Pull-ups: 3 sets to failure, unweighted, dead hang, 9-7-6

Presses went pretty well after having a tough time on Monday.

I need a challenging metcon tomorrow.