Yesterday was a fun one; left my legs feeling very tired, not sore really, just very, very tired. This was taken from OPT (www.optimumperformancetraining.blogspot.com) from a couple days ago, heres what I had: In the late morning (just before 11am) I performed an AMRAP 10 minute 1-5 ladder of 225# back squat. This means I did one rep, racked it, then two reps, racked it, three then rack, four then rack and five then rack and started over at 1 for 10 minutes straight. This proved to be exhausting, but interestingly enough, I got deeper and deeper into the squat as I went along. After ten minutes I had finished 5 rounds plus the 1, 2 and 3 of the 6th round. I then rested five minutes.
Then I loaded 115# on a bar (supposed to be 30% of my 1RM) and did 6 sets of 6 reps jump squats with 60 seconds rest between sets. I love weighted jumping, it is sneaky hard! Then I did 5 sets of 20 GHD sit ups. Tough, but did them all unbroken and felt strong.
In the evening, at 6:15pm, I returned for a metcon and endurance workout. I did AMRAP 45 seconds of double unders, then a 15 second rest, the AMRAP pull ups and then a 2 minute rest. I had 5 rounds of that and then hit the spinner bike for a low intensity 60 minutes of biking. The metcon was really tough on the arms, and the entire bike ride I could feel the major pump from my hands to my shoulders and through the back. Below is the rep count I got for that.
DU - 78, 74, 60, 60, 70
PU - 30, 17, 16, 15, 18
The bike ride was harmless, maybe a little boring...
Outside today, exorcist steps!!
Never Stop, GET FIT.
Josh Courage
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