MONDAY
Ok so having felt like i'd rode/carried the horse for 10km yesterday, I managed to drag myself out of bed and get to the gym – Monday's are always a bit of a light day where it almost doesn't feel like it's worth going, but I also know that there has to be a reason why a) it's a light day and b) I paid a fortune for professional training in the first place. Weather was terrible, gales and rain so not very pleasant at 5h30 in the morning but wearily trudged off to the gym, then I opened up this week's programme (it's emailed to me every Sunday night and was thrilled to the fateful words OVERHEAD SQUATS.... great the horse wins again, walking was sure to continue being an issue
Strength
Overhead Squats – 66lbs 4 reps on the 90 sec for 6 rounds
Decided to do some core work, as I find that it is helping with my squats and after a day like yesterday, seems to get everything moving a bit better. So did 100 full range CrossFit sit ups, i've been finding them a bit easier now that my core is stronger, so I added a 13lb ViPR bar into the mix for a bit of added difficulty (I might be getting addicted to this exercise!)
TUESDAY
Hmmm, still sore but the horse seems to have left the building, so less people are likely say “howdy partner” or comment on not having seen my horse today when i'm out dragging the Lazy Dog around the block
CrossFit
“the Chief” (where on earth do the CrossFit fraternity find this ridiculous names?)
3 minutes AMRAP
3 power cleans @ 66lbs
6 power push ups (hands must leave the floor)
9 Air Squats
Rest 2 two minutes and repeat for a total of 3 cycles
Completed -
1.2 rounds 6 reps
2.2 rounds 15 reps
3.3 rounds 3 reps
Running
8 x 200m time trails with 2 mins rest between runs
Completed – 39” / 42” / 43” / 46” / 49” / 51” / 48” / 53”
Ok, so by early evening i'm feeling stiff again, stairs are increasingly an issue and I know that tomorrow's training is going to be really tough. I really enjoy the power cleans but with two days of leg hammering and running I'm wondering what tomorrow will bring...
WEDNESDAY
Personal Training
Strength
Box Squats (of course why didn't I think of that!)
Well he called them Box Squats, but I am NOT convinced that a Reebok aerobic step counts as a box, it certainly wasn't deemed as a “box” whenever I have to do Box Jumps!
My friends if you ever feel the need to challenge your squat depth, please try this it really is nothing short of an absolute killer on the quads, I mean getting down to the “box” is one thing, but then physically sitting on it, and pausing before you have to get back up is a true challenge of mind, muscle and pure grit (well it was for me anyway!)
We started at 110lbs and worked up to 176lbs – 3 to 5 reps per set, supersetted with FacePulls (10 plates), I lost track of the number of sets, a wide stance was permitted to get my a$$ to the floor, but i'm not sure that made it that much easier. I failed at 187lbs, but was not in least embarrassed by my performance.
CrossFit
Well we had 10 mins left, so we did (well 1 did, he just shouted words of encouragement as I died very loudly in the gym) an AMRAP session
10 GHD (back extensions)
20 Walking lunges with 26lb Dbs
50 Treadmill Push ( raise a treadmill to an 8.5 degree incline, then switch it up, run to get the treadmill moving and once moving count 50 steps)
TOTALLY GASSED, couldn't speak for a good 5 mins... I managed 4 circuits, by far the worst CrossFit AMRAP i've done so far!
THURSDAY
I supposed to do Strength, CrossFit and Running today, but my body had a different view, I missed the alarm and decided to run today and do the other sessions tomorrow, does mean I don't get a proper rest day this week but a gentle run is a bit like a rest day when compared to a normal day presently.
Running
3 x 1km tempo runs, time between 5'58” and 6'15
Completed – 6'15” / 5'45” (too quick) / 6'00”
FRIDAY
Strength
Push Press – 99lbs 5 reps on the 90 secs for 5 rounds
CrossFit
For time – 3, 5, 7, 9, 7, 5, 3 reps of the following
Pull Ups
Front Squats @ 121lbs
Box Jumps (I used a weight bench as the box)
Completed - 10'47”
SATURDAY
Strength
Well since I don't have a formal session today, I like to use Saturday's to either catch up on anything I haven't done during the week from the programme or use it just to do something different, so today I decided to do some work on arms
In all cases I did 4 sets, 12/10/8/6 reps with weights that were in effect causing me to almost fail on the last rep of each set
Drag Curls – 42lbs (first time I tried these, read them in Turning Green's log, looked them up on YouTube and have to say i'll be doing these from now on, really enjoyed them)
EZ Bar Narrow Grip – 75lbs (veins everywhere – epic!)
EZ Bar Wide Grip – 64lbs (tried it on 75lbs but wasn't happening)
Concentration Curls – 30lb Dumbbell
Overhead Tricep extensions – 44lbs
DB Row – 44lbs
Arms were on fire, and felt huge, although I was a little disappointed in how pumped they looked, but definitely could not have moved any more weight, had a nice shower and a sunbed and just finished feeding myself – running tomorrow!!!