Sunday 5th March - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 1 - Energy/Prehab/Movement Efficiency work - Microcycle 7
Decided to workout at home. Weighed 203.5lbs before workout which is much lighter than a few months back, but I'm getting used to it and don't feel lighter anymore. Infact I feel bulky, fat and heavy
So time to get it moving down to 200lbs!
Bodweight in shorts and t-shirt - 203.5lbs
Workout time - 35 mins not including warmup stuff
Session rating - 9/10
Reach, Roll and Lift move for lats and internal rotors - 2x5 for each side - 3 sec hold on lift part
warmup - 15 sec ISO holds x 2 each - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
- dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut
- scapular pushups against chair - BW 2x10, pushups against chair BWx5, pushups on swissball x3
- various hop patterns in place in bare feet, 10 reactive squats,
- A few practise reps of each of the exercises
- worked up to 3x3 max effort standing long jumps
Done circuit style - 3 times through
10-20secs rest between each move - however long it takes me to get ready etc
1)
30secs of modified Burpees - done with a hop to one side and back, instead of a jump alternating sides each rep
2)
10 x 12lb MedBall 2 handed Throwdowns - small star jump type hop each rep, throwing hard enough to bounce the medball to head height, 75% effort
3)
10 x 12lb MedBall 2 handed Chest Pass into floor - slight hop, 75% effort
4)
20 Lunging Step ups on 2nd step - alternating sides
5)
10 Swissball Pushups full extension at the top
6)
30 x 12lb MedBall twists in situp position - touching the floor on each side of the body as fast as possible
7) Giant set - all with 1.25kg 2.75lb plates - slight hold at the bottom or top of each lift, deadstop
a) 10 External L-Rotations,
b) 10 x 45 degree bent over upwards Y raises - thumbs up
c) 10 x 45 degree bent over raises - thumbs up
8) 1.5mins rest
about 20 mins all up
static stretches for the whole body, including my external rotors
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changed things up. A bit easy than before, probbaly because I didn't do any shadow boxing and no jumping burpees. Less reps on raises too, plus a bit more rest at the end of each circuit.
Pushups felt a bit easier, a bit of supercompensation from the break I guess.
The standing long jumps I did at the start felt good.
On the lunging steups, my knees kept doing a s-curve bow in. So I had to try and force it to track straight by flexing the external hip rotors.
Hopefully I can recover for Tuesday's workout.
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