What Was Your Work Out Today?
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First 30 minutes straight on a Concept2 in over 3 months. Really slow but not any pain, so that's great. 2:23 pace. Took it very easy. Followed that up with 30 on the AirDyne Pro (also easy). Tomorrow is sprints on the AirBike. It will be a while still before the back feels solid enough for sprints on the rower.1
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1 hour of kayaking.
Yesterday was an urban hike and a quick lifting session.0 -
Elliptical workout free weights0
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Nice 5 mile walk great weather in SoCal.0
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A very truncated row. There was a ton of debris and the flow rate was really high. That we even went out is a bit odd to me (among other people) given how things looked from the dock (I watched a 3 foot long log making its way down the river rather quickly as we were waiting to launch). Needless to say, we turned around go to back 20 or so minutes into our row.2
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10 miles @ 28:37
Nice to be back on the bike after a week off. Could have pushed so much harder. Felt like a great ride.
5 x 10 reps Squats at start/finish and 2.5 mile marks.0 -
Monday fun.
30 PT the rebounder and core
Quick mile to keep the streak going and it was quick too sub 9:30 is fast for me and I managed 3min at 8min miles.
Tabata
Barbell0 -
Leg day0
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"Speed" along with AT (anaerobic threashold work) today. Still relegated on my interals to the AirDyne Pro (assault bike) but I'm hoping after this month to mix back in some rowing on interval days. Mid-back, knock on wood, is holding up OK so far with rowing on my long, slow days.
16 X 90 seconds as hard as I could sustain/1 minute active recoveries. 40 minutes of work total. 575 calories burned. Around 275 to 300 Watts on the intervals. Did this fasted (as I do all my lunchtime workouts) after doing 100 or so weighted squats, pushups and military presses. Legs felt like jelly at the end. 15 minutes of REALLY slow work cooldown.
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30min dance cardio
45min weights/mat exc
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i walked for 15k steps over 2 walks, Im vomity today i call it a win xD0
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Rest day.0
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Every 2min for 10min:
1 Power Clean, 1 Hang Squat Clean, 1 Jerk
175,185,195,205,225
10min AMRAP:
200m Run
20 50lbs Alternating DB Snatch
20 Double 50lbs DB Front Rack Lunges1 -
Had a good warm-up of 5min row followed with Stretches and 2 sets of mobility exercises (external rotations, hinges & BO flyes)
Chest and Biceps:
3 sets: Incline DB Press - 9 reps
3 sets: Smith machine press (upper chest) - 10 reps
2 sets: Cable Cross overs - 16 reps
2 sets: Assisted Dips - 15 reps
3 sets: Prone incline BB Curl - 9 reps
2 sets: Reverse BB EZ Bar Curl - 9/10 reps
2 sets: Seated incline Alt DB Curl - 15lbs 10 reps
2 sets: Pose Upper Cable Curl - 15lbs 15 reps
Abs:
1 set: Cable Crunches - 20 reps with 35lbs
2 sets: Lying Bent leg Hip Raise - 22 reps
1 set: Lying Side Crunch - 30 reps each side0 -
Yesterday I did cardio/ core workout
In the afternoon I did Pilates and an evening walk0 -
Every 2min for 10min:
1 Power Clean, 1 Hang Squat Clean, 1 Jerk
175,185,195,205,225
10min AMRAP
200m Run
20 50lbs Alternating DB Snatch
20 Double 50lbs DB Front Rack Lunges
@Bwilty7, that's a nice complex and some respectable loads. Also, nice rock bottom in your avatar photo. I used to train in the Olympic lifts about 10 years ago and can appreciate your training work. Your rack looks a little low in the photo but the load is very impressive. Are your jerks split jerks? Also, do you do snatch work? If so, squat snatches or power? Again, impressive, keep up the good work and enjoy your youth.
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pierinifitness wrote: »Every 2min for 10min:
1 Power Clean, 1 Hang Squat Clean, 1 Jerk
175,185,195,205,225
10min AMRAP
200m Run
20 50lbs Alternating DB Snatch
20 Double 50lbs DB Front Rack Lunges
@Bwilty7, that's a nice complex and some respectable loads. Also, nice rock bottom in your avatar photo. I used to train in the Olympic lifts about 10 years ago and can appreciate your training work. Your rack looks a little low in the photo but the load is very impressive. Are your jerks split jerks? Also, do you do snatch work? If so, squat snatches or power? Again, impressive, keep up the good work and enjoy your youth.
@pierinifitness This complex was lighter than normal since I'm in a deload for a competition in a couple weeks. I was a bit in my toes in that pull in the photo. Too quick off the ground and the bar got out in front of me. I've been avoiding split jerks because I have a broken toe in my back foot and it hurts like hello when I plant. The jerks in this complex were regular. I snatch every Saturday at a minimum. Both power and squat snatches.0 -
10 miles @ 28:32
5 x 10 reps Squats0 -
Yoga, dead hangs and handstand wall holds. Pulling feet off the wall looking for the balance point.0
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Stationary bike watching Buddy vs Duff1
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