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Strength Monday 1/7/13
In my quest for lean superhero-ness, I’m following the Wendler 5/3/1 strength training program. Twice a week, Dave and I are hitting the craptastic gym in our Converse to lift heavy and crank through a mini-metcon.
Here we go, 2013!
It was our first visit of the year to the craptastic, and it was epic.
OK. Maybe I’m exaggerating, but it was Good. And Challenging. And WOOT!
5:00 treadmill: started at 3mph and increased speed every minute til I was jogging
11 jumping jacks
11 air squat
11 good mornings
11 PVC back squats
static squat hold/ankle stretch
hip & shoulder mobility
5 @ 65% of max =120#
5@ 75% of max = 140#
max reps @ 85% of max = 160# – I did 8.
Good golly! My abs were, like, “What the HELL are you doing?!” on those last few reps. Awesome.
5 @ 65% of max =60#
5@ 75% of max = 65#
max reps @ 85% of max = 70# – I did 7.
We spent a lot of time in Saturday yoga working on “inner body bright” and “proud farmer” which essentially means we had a long spine, shoulder blades squeezed together in back, chest tall… and the difference those mental cues make on overhead press is phenomenal.
11/leg walking lunges
33 single jump rope
I completed 8 rounds. The music at the gym this morning can be be described as “tedious,” so it was kind of a long slog through 21 minutes. Next time I’m listening to my own jams.
Did you workout today? Lay it on us!