New month, new focus! This month is strength… meaning heavy weight! We jumped right in at 85% today, and it definitely felt like 85%… maybe more. My very sore back from Saturday’s workout did not help with anything, but at the end of the day, I am happy with the effort I put forth. I had to back off the weight on my deadlifts so that I could work more on form. This was the most frustrating part for me… surprisingly, because deadlifts are my favorite! I really had to force myself to relax and just do my best, not to get caught up in my feelings of frustration, but to focus and do the work. My second workout today was 45 minutes endurance. I rowed and ran, because I’m fancy like that 😉
So, I have another NLI competition on Saturday. I haven’t been thinking too much about it, but perhaps after the workouts are posted tomorrow, I will. My goal for this week is just to focus on one day at a time and to take care of myself… by this, I mean work hard, eat well, get enough sleep, and take time for myself.
You may have noticed that Steve has added “meditation” to the program. I’ve tried it a few times, and mostly it makes me sleepy, but I’m going to try to do it while ice bathing… it’s hard to fall asleep in 50 degree water! Today was a success. Steve has told me the benefits of mindfulness meditation a dozen times I’m sure, but hopefully he’ll write something about it soon and I’ll just post it, instead of attempting to give you my poor explanation.
Pre-workout: 10 min. SMR, dynamic, mobility
1. General W/up: easy 5 min. run
2. PT: Jobes #5
3. Specific W/up:
3x pull up on the 30″ for 5 min.
then; work up to squat 85% (e.g. 5xbar, 5×50%, 4×60%, 3×70%, 1×80%)
4. Workout: Strength
Squat 5x@ 85% (164#) + 10x Lateral lunge (5x ea side)@AHAP (53,58,63,68,68)+ 5x box jump 24″; rest 3 min. 5x through
Deadlift 5x@85% (246… but went down to 209# for form)+ 10x split good morning (5x ea. side) @ AHAP (68,73,78,83,88) + 5x depth jump (20″ box)
Push Press 5x @ 80% (87#) + 10x 1-arm DB Push Press (5x ea. side) @ AHAP (12,15,20,30,35)+ 5x Med Ball Toss @14#(as high as possible)
5. Supplemental: 300″ Ring FLR’s + Fig. 8’s (1’on, 30”off)
6. Cool Down: easy 5 min. erg+ 2-3 hard efforts
7. Meditation: 20 min. breathing meditation… I actually did this today, while in the ice bath… 2fer!
45 min. @ 80% HR (160 bpm)… I alternated rowing and running, because it is really difficult for me to keep my heart rate up on the erg, and because I was bored, and because I love to run.