Workout: Active Recovery

3x20 DL @ 30% 1RM

3x20 DL of 4" box @ 30% 1RM

3x5 SLDS @ 2-16 kg

Then:

300 FLR

*Yesterday was a long day, working, preparing my website, looking for a nice small studio I can rent so I can inflict pain to other. Long story short I got 5 hours sleep.  Lesson, I was not recovered from my workout yesterday.  I did two double headers, recovery, nutrition, all these things are important to do, not just the the hard workouts.  My Central Nervous System was shot today, it would have been just as good to take the day off.

Sep 14, 2010

AM Workout: Endurance

15 min phoam rolling

60 min trail run @ easy pace

PM Workout:  Circuit

(1-4) Clean & Press @ 32kg/ (1-4) Pull-up Ladder

8x Goblet Front Squat @ 24kg

16x Figure 8 to a Hold @ 32kg

8x Dips

20x Double KB Swings @ 2-24kg

3 rounds, rest 2 min between rounds

* Today I wanted to start ramping up on my strength workout, short on time, so this is one of my favorite full body workouts to do, gets the job done.