AM Workout: Active Recovery

45 min run @ easy pace

Afternoon Workout: Strength

10 min row @ easy pace

Then:

OH Lunge 20m +

SLDL 20 m @ 25#

Then:

Bear Crawl 20m +

Frog Hop 20m+

4 Rounds

Then:

6x8 (4x leg) Lunges @ 60% of Back Squat+

6x1 Box Jump Triplet (Explode with Right Leg, then Left, third Depth Jum)

Then:

60 sec x KB Swings @ 24kg

30 sec R/ 30 sec L x Around the world

5 rounds, without setting the kettlebell down.

Then:

Cooldown

Notes:

Lunge @ 155#, 185#, 205#, 3x3 @ 215#

*Today was a good strength day. I was made aware of the importance of single leg work, I've been working a lot on front squats, deadlift, but very little to no single leg work. I'm glad to be back at Gym Jones location and away from everything else, I get to focus in what I love.

PM Workout: Interval

5 min airdyne @ easy pace

5 min progressing up to harder and harder each min

Then:

2x20 Squat

2x10 Jump Squat

1x5 Tuck Jump

1x15m Lunge

1x15m bear crawl

Then:

Airdyne Intervals

10sec (SPRINT) + 50sec @ 250 watt pace

Five Rounds

Then:

Rest 1 minute

Then:

20sec (SPRINT) +40sec @ 200 watt pace

Four Rounds

Then:

Rest 2 minutes

Then:

30sec (SPRINT) +30sec @ 150 watt pace

Three Rounds

Then:

Rest 3 minutes

Then:

40sec (SPRINT) +20sec @ 100 watt pace

Two Rounds

Then:

Rest 4 minutes

Then:

50sec (SPRINT) +10SEC @ 50 watt pace

Then:

Cooldown 15 min Row

Notes:

Today was very productive day, 2 workouts plus a light recovery run; I feel great and smashed at the same time. The interval today was great, I was getting used to the 30/30, with this style of interval I did not know what to expect. I thought I hatted the airdyne but now I truly hated. All together I think I did about 25 min and came close in hitting 500 calories. I'm anxious about tomorrow need plenty of sleep.