Sunday Workout of the Day
I am a couple days behind from Coach Mike’s programming and trying to catch up. I cannot wait till these Opens Workouts are over for the CrossFit Opens, so I can get back on track, and just have a bunch of stress released from my body and mind. I am looking forward to the next year of working with Mike, and seeing how I can progress in some of my weaknesses.
I was planning on hitting the workout for Monday on Monday, but my back is still pretty sore from the last couple of days, so I am going to hit the row, airdyne workout for lactate endurance, and on Sunday I hit a bunch of back things, so my back is pretty smoked as of right now, and I think after one day of rest on the posterior chain, and hitting this row and airdyne workout, it could loosen somethings up.
Anyways I hit a workout on Sunday that Coach Mike programmed for me on Friday, so I am playing a little catch up with a couple days behind. Overall it was a good workout, and felt good on everything.
Sunday, March 4th, 2012 Workout of the Day:
20 Minutes of Rowing @ Zone 1
A1. Front Squat @ 30×1, 4-5 reps x 4 sets, rest 3 min @ 215 lbs(5-5-5-5)
A2. Close Grip Bench Press @ 30×1, 4-6 reps x 4 sets, rest 3 min @ 155 lbs(6-6-6-5)
B1. Barbell Forward Lunges @ 2010, 10/leg x 3 sets, rest 2 min @ 135 lbs
B2. WTD Ring Dips @ 30×0, 6-8 reps x 3 sets, rest 2 min, 6-6-6-6 @ 30 lbs weight vest
C. DB Back Extensions @ 25 lbs @ 2010, 12 reps x 5 sets, rest 2 mins