Go easy this week, I said…. Got peer pressured into doing the work out of the week at the corporate gym. it rocked me. Have not run in about 8 months, nor have I done anything but back squats and strength training in the last 6.
April Work out of the Week #2:
5 Rounds of
0.5 Mile run on Treadmill
30 KB Swings @ 24 kg
30 TRX Inverted Rows
took me 31 min 40 seconds. did the first 3 rounds of running @ 6 min mile pace, then the last 2 @ 7 min mile. the rows killed.
4 Rounds (First two rounds @ 132 lbs, last two @ 154 lbs)
Deadlift x 5
Push-Press x 5
Back Squat x 5
Reverse Lunge x 5 each leg
Row x 25 cals
EMOM 10 minutes @ 154 lbs
Clean + Front Squat x 3
Jacob’s Ladder
10 minutes
Tested max Snatch and C+J on Saturday April 13th. Hit 185 on snatch, which I was very pleased with. Only hit 230 on C+J which i wasn’t too happy with but I plan on testing it again soon.
My plan is to just move this week, do a lot of stretching and lighter weights on the lower body to reset my CNS.
Hit a classic upper body blast today
Roll + Stretch
3 rounds of KB warm up complex ( 10 swings, 3 goblet squats, hip stretches) + 3 x 3 pull ups + 3 x 10 hyper extensions
2 Rounds of 1-5 ladder: Single Arm Clean + Press (R1: 24kg, R2: 32kg) & Pull ups
(30 total clean and presses each arm, 30 total pull ups)
3 x 5 Dips
stretch
6.92 mile hike. 2 hours 12 minutes
4.27 mile ruck/run – 47:45
5 Rounds
KB Clean/Press x 20 each arm
Goblet Squat x 20
KB Swing x 20
3.5 miles running
Today was the first actual prescribed off day in this program besides Sundays. I spend about 45 min stretching my lower body and roughly 10 min on upper body. still need more!! i think a full week of rolling and stretching will be necessary to get back on track. I will heavily rely on the gymnastics body program, its a good 30 min routine that hits it all.
In general this program has been great. It proved to be a great challenge and I probably should have eased my way into it but life. I have been doing the one meal a day for probably 8 months and my body composition is the best its ever been except for maybe senior year in college. all my belts are too small now but i haven’t lost any strength. Your beach body muscles definitely get neglected during an Olympic program like this and I pretty much did it as written.
Looking forward I intend on doing some body weight related things and copious stretching to give my nervous system a break. Then a round of some operator fitness then who knows. I plan on getting a gym jones membership so I will pick a plan from there to do.
Torokhtiy Week 9 Day 4
OFF
Morning:
30 minutes: Row 30 seconds on/30 seconds off
Evening:
DB Bench/Curl Press
50s x 12
Curl/Press x 10 @ 30 lbs
60s x 12
Curl/Press x 10 @ 30 lbs
70s x 12
Curl/Press x 10 @ 30 lbs
75s x 12
Curl/Press x 10 @ 30 lbs
DB Bent Over Row
50 x 15 each side
60 x 15 each side
60 x 15 each side
60 x 15 each side
Squat
225 x 10
225 x 10
225 x 10
225 x 10
low back is loosening up, still not right though…
been working out outside and its amazing.
Torokhtiy Week 9 Day 3
Hyper Extensions: 8 @ BW, 3 x 6 @ red band
Hip Snatch: 3 x 3 @ 95, 2 x 2 @ 115
Clean + Jerk: 2 x 2+2 @ 115, 2 x 1+1 @ 135, 2 x 1+1 @ 155, 2 x 1+1 @ 185
3 x 5 pull ups + hanging, stretch, sauna
Tomorrow is a rest day, no lifting. i will likely stretch
