Saturday Workout of the Day
Ahhh… It feels good to be back and hitting some workouts that I actually see some benefits in. Today was a cpt weightlifting day, with a skill work built into it. It really does feel good to be following a program that I am enjoying, and also be able to do test workouts on myself to help better my gym. In the meanwhile, I am still pondering on whether or not to hit the CrossFit Opens, as I know in the long run, I am not fully prepared after a turblent few months of sporadaic and no direction programming for myself. However, I have found a new goal, and a new accomplishment I would like to reach within 2012. My goal is to hit 300 cals on the airdyne by the end of 2012. This machine is aweseome, and hits every energy system that I want to hit. This is my new goal and new focus, and I know it is not that big of a deal, but it is something I want and only few people that I know of, have hit in their time.
Saturday, February 4th, 2012 Workouts:
A. High Bar Back Squat @ 22×2 x 5 sets x 2-3 reps
*This tempo objective is really beneficial and really pushes me to my limit. I really like sitting in the bottom of the squat, as I know this is my weakness, and is overloading the muscles that I need to get stronger. I hit all 3 reps on the first four sets, then went into the mindset of getting at least 2 reps @ 260 with the tempo.
B. Hang Squat Cleans, 3 sets of 3 @ 200 lbs
C1. Kettlebell Clean and Press @ 55 lbs x 10 reps x 4 sets in total, rest 20 seconds
C2. GHD Sit-Ups x 12 reps x 4 sets
D. Max Airdyne x 20 seconds x 3 sets, rest 1:40
Hit Cals @ 15-15-16
The airdyne just kicks my ass, and I love it!