For the next few weeks my training will be different than previous weeks. Michael has me on a very cool plan, and I'm excited and interested to see how it will work for me.
Mon/Weds/Fri will be high volume days, triple days with a few hours rest b/t each work out
Tues/Thurs/Sat are Z1 recovery days with some mobility work and ice baths
Sundays are complete rest days
Day 1 is done and I felt pretty good, but tired. The morning session wore me out, but I was able to go home and relax for a few hours before my second session. In my few hours of rest, I sat on my couch and hardly moved. Session 2 did not wear me out the way the AM session did, so that was good. The night intervals were brutal and long! Very tough but able to get through it all.
AM
5 sets @ 80-85% aerobic effort:
60 sec Airdyne Completed
60 sec recovery
60 sec Double Unders 99, 87, 93, 78, 115
60 sec recovery
60 sec Rowing 266m, 264m, 262m, 265m, 247m
60 sec recovery
Noon
A. Split Jerk tech work @ 95lbs, 5 perfect reps x 3 sets Completed, Focused on dipping on the heels and landing in a deep split with solid position
B. Push Press. Push Jerk, 2.1 x 3 sets, 5 min 125#, 135#, 140#
C. 9->1 for time:
HSPU
Pronated Strict Chin-ups
7:48
all HSPU were strict and UB with ease, pull ups were the challenge
PM
3 sets @ 95%:
15 Box Jumps - 24"
15 KBS - 32kg
15 Push-up Burpees
15 DB Thruster - 25/hand
Row 250m
Rest 5 x work time
3:48, 3:38, 3:49
Thrusters on sets 1 and 3 gave me hell, I couldn't do them unbroken and they really ate me up for the row. Set 2 was unbroken and felt the best. Brutal intervals!
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