In my quest for lean superhero-ness, I’m following the Wendler 5/3/1 strength training program. Twice a week, Dave and I are hitting the craptastic gym in our Converse to lift heavy and crank through a mini-metcon.
Walk this way.
All this month, I’m committed to taking a 60-minute walk every day. Every damn day.
I’ve been doing more reading on my hormonal challenges and in addition to lifting heavy, the prevailing advice seems to be long, somewhat leisurely walks on a regular basis. I’m only halfway excited about this prospect. On one hand, walking on the trail around the lake in Austin is really pleasant, and it’s an opportunity to listen to good music, soak up vitamin D, and look at cute dogs. On the other hand, I desperately miss the camaraderie and un-pleasantness of CrossFit workouts. But there will be no more CrossFit workouts for me if I don’t fix my body. So walks, here I come!
This is my workout schedule for the week:
Sunday — walk 60:00
Monday — weights / walk 60:00
Tuesday — walk 60:00 / kundalini yoga
Wednesday — walk 10:00 + run 1:00, rest to full recovery for 20:00 + walk 30:00
Thursday — weights / walk 60:00
Friday — walk 60:00 / kundalini yoga
Saturday — walk 10:00 + run 1:00, rest to full recovery for 20:00 + walk 30:00 / hatha yoga
Oh! How I miss the “one hour and you’re done” approach of my CrossFit classes, but I’m grateful that my flexible schedule allows me to go on long walks and yoga. You should see how grateful I am right now. Such a (fake) smile on my face.
The craptastic was awesome, however.
PVC shoulder mobility
10 slow PVC Frankenstein squats + 10 PVC good mornings
10 slow PVC back squats + 10 PVC good mornings
10 slow PVC OH squats + 10 PVC good mornings
5 @ 75% of max = 135#
3 @ 85% of max = 145#
max reps @ 95% of max = 120# - I did 6.
5 @ 75% of max = 65#
3 @ 85% of max = 75#
max reps @ 95% of max = 80# – I did 3.
I thought 80# was a PR, but then I realized I was wrong. Wah-wah. But! That means next month, I should set a press PR. That’s fun!
11 pulldowns, 90#
11 walking lunges (1/2 forward, 1/2 backward), 10# overhead
11 1-arm rows, 30# dumbbell
11 stepups, 20″ box, 15# dumbbells
What’s your workout plan for the week?
7 Responses to “Strength Monday – 07/02/12”
Post a comment
Like what you've read? Got something to say? Lay it on me!