Workout: IWT

10 min Row @ easy pace

Then:

3x10 Squat

3x5 Goblet Squat @ 24kg

3x10 KBS @ 24kg

Then:

8x Double KB Cleans @ 24kg+ 5x Double Jerks+

2:00 min Row @ 550m>

2:00 min Rest

3 Rounds, 5 min Intermission including the last 2:00 rest.

Then:

10x KB Front @ 24kg +

2:00 min Airdyne

2:00 min Rest

3 Rounds, 5 min Intermission

including the last 2:00 rest.

Then:

8x Pull-ups

8x Dips

8x Atomic Push-ups

8x KBS @ 24kg

Then:

Cooldown

Notes:

Rowing: 610m/ 603m/ 598m

Airdyne: 49cal/49cal/47cal

I needed this workout today, I was soar from the heavy DL and felt a bit beaten up. I'm feeling like my overall work capacity is improving, I'm lighter and leaner get to carry my engine more efficient.

Nov 10, 2010

Workout: Active Recovery

50x TGU @ 12kg

Then:

30 min Airdyne @ easy pace