I’ll Knock You Out

SONY DSC

Monday:

Fitocracy Arnold 1% Barbell Workout
30 seconds work / 30 seconds rest. Three rounds, rest 1:00 minute between rounds.
Trap Bar Deadlift (45# / 95# / 125#)
Hang Power Clean (33# / 43# / 53#)
Press (33# / 43# / 53#)
KB Swing (16kg)

then:

Power Clean
Work up to heavy single, then 5 x 2 @ 80%
103# (single) / 83#

then:

Trap Bar Deadlift
5 x 2 @ 80% 1RM (175#)

Tuesday:

Fitocracy Arnold 1% Bike Workout
5:00 minute easy warmup, then 30 seconds hard, 90 seconds easy x 5
Done on the AirDyne – 3.6 miles / 110 cals (recovery day, so I did not go 100% effort.)

then:

practice form on double kettle bell rack squat and dumbbell man-makers

then:

Walk 35 minutes outside with dogs.

Wednesday:

Fitocracy Arnold 1% Barbell Workout
30 seconds work / 30 seconds rest. Three rounds, rest 1:00 minute between rounds.
Romanian Deadlift (33#) / Hang Power Clean (33#) / Press (33#) / KB Swing (16kg)

then:

Press
Work up to heavy single, then 5 x 2 @ 80%
75# (single) / 60#

then:

“Death By 10 Meters” Farmer’s Carry
Do 10 meter farmer’s carry the first minute, 20 meters the second minute, etc. until you can no longer complete the work in the time period.
I used 30# kettlebells and got six full rounds and 60 meters before the clock ran out on round 7

then:

FLR practice

I had a bugger of a month in July. Work, ranch stuff, and family drama all collided and left me a sleepless, exhausted approximation of a human being. I’ve been catching up on my zzzzz’s this week and trying to recharge the old batteries a bit. I planned an IWT workout after the pressing today. But as I sat between sets on the presses contemplating what exercises to do for the IWT, my body said “If you do that, sweetie, I’ll knock you OUT!”

You may wonder how I know my body said that. Good question, and the answer is as soon as I thought about doing that workout I felt exactly like I did the time I came down with Influenza A (or was it B?): like someone stuck a needle in me and drained every ounce of life from my body.

So, being a person that can sometimes take a very obvious hint, I said “Uh, ok. How ’bout some farmer’s carries, then?” I did not pass out at the mere thought of that, so that’s what I did.

Since I really have nothing to prove, and seek only to get healthier and fitter, it seems wise not to pound myself into the ground immediately after a three week suck-fest. Live to fight again another day, and all that.

 

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