Monday Workout of the Day

I am back on track and now on track with Coach Mike’s Programming.. I am a little sore from the Opens Workout with a tweak in the neck, but overall it was a good day of training, and it is always good to be hitting some weaknesses of mine in some strength components…

Overall I am looking forward to the next year of training with Coach, and we will see how it goes…

I am kind of disappointed with my overall ranking in the Opens Workout, where I sit at 55th place out of about 2500 athletes, which still leaves my in the top 60 for the region, but not a comfortable position, as of last year, I never dipped out of the top 30 throughout the whole 6 weeks of competition.

However, I have to put in perspective how much Vagabond has grown over the last 8 months, and alot of my time and effort has been put into the gym, and my training has taken a huge hit. I am looking towards 2013 to be my year, and even if not, I am happy to finally have a program and a coach to help me along with my journey.

Monday, March 12th, 2012 Workout of the Day:

AM Session: 11:00 am
20 Minute Row @ Zone 2 @ 76% max heart @ 5080 meters

PM Session: 3:00 pm
A1. High Bar Back Squat @ 50×1 @ 240 lbs x 5 sets x 4 reps across, rest 2:00 minutes
A2. Close Grip Bench Press @ 31×0 @ 165 lbs x 5 sets x 4 reps across, rest 2:00 minutes
B1. DB Walking Lunges @ 20×1 @ 55 lbs x 3 sets x 10 each leg rest 1:30
B2. Weighted Ring Dips @ 31×0 @ 18 lbs weighted x 6 reps x 3 sets, rest 1:30
C. Barbell Russian Step-Ups @ 65 lbs @ 3 sets x 10 each leg, rest 1:00 minute between legs