We went for a total of 3 miles through some hilly terrain. For the last ~ mile, I alternately carried my son (47 lbs) or daughter (60 lbs) on my back. Good calf and thigh work!!!!
Man, so much has happened since I last posted. COVID pandemic was a huge one. I made changes to keep systemic fatigue low so I could train almost every day. Sometimes I could go 8 days with no rest days. Sometimes only 3 days. The key for me has been to move to push/pull splits, and to manage fatigue with ladders. Here is a simple framework you can follow. Add rest days between sessions whenever you need it. Day 1: Push 1 Compound circuit a. Overhead press: 5 x 5 b. Kettlebell swing: 5 x 10 Isolation circuit: Ladders a. Incline lateral raise: 3 x 3-5-7 b. Kettlebell swing: 3 x 5-10-15 Day 2: Pull 1 Compound circuit a. Ring row: 5 x 5 b. 1-arm swing: 5 x 5+5 Isolation circuit: Ladders a. Supinating dumbbell curl: 3 x 3-5-7 b. Kettlebell swing: 3 x 5-10-15 Day 3: Push 2 Compound circuit a. Pushups: 5 x 15 b. Kettlebell swing: 5 x 10 Isolation circuit: Ladders a. Skull crushers: 3 x 3-5-7 b. Kettlebell swing: 3 x 5-10-15 Day 4...
Today's CrossFit workout was: Deadlift: 1-1-1-1-1-1-1 I did: 5 mins on treadmill Deadlift: 135 x 10; 225 x 5; 275 x 1; 285 x 1; 295 x 1; 305 x 1; 315 x 1; 325 x 1; 335 x 1; 345 x 1 Superset 1: a) Kipping Pullups: 6, 6, 5 b) Woodchopper: 100 x 10each, 10each, 10each Superset2: a) Peck deck fly: 100 x 10; 110 x 10; 120 x 6 b) Peck Deck rear delt fly: 100 x 10; 110 x 10; 120 x 6
Sunday's track practice was exactly what I needed. Not too tough, but enough to feel it today. We did lots of medicine ball exercises, focused mostly on core and posterior chain strength. After about 30 minutes of that, we did quite a few sprints from various starting positions: sitting, plank, sitting backwards, laying down, etc. It was about a 4 on a 1-10 scale of intensity.
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