Cardio, Oly Lifting and WODs. That is the nature of the next 3 months or so. I also have to take into consideration that there is winter weather on the way and I will not be able to stay in the garage much longer. My program will be mostly what I outilened a few days ago which looks a little like this…
I have been conscious of keeping a heavy bench day in there and also room for some specific bicep work that I can incorporate into the WOD. The light Oly / WOD days can also be bootcamp days since they are not too heavy on weights but provide enough muscular work to not be considered just cardio. The only issue I have is that I really want to increase my pullups again and as my weight falls (4lbs off this week! woohoo!) they will get easier but only with practice. I have already done day 1 and 2 of the program with Heavy DL work on Monday and Heavy bench for reps on Tuesday.
That’s a Belgian Blue BTW, not a steroid or GMO bull…
| 1. Heavy Oly | DL Clean |
| 2. WOD | Reg WOD jumps and pullups or bench |
| 3. Cardio | DVD Insanity |
| 4. WOD / Light Day | Bodyweight WOD |
| 5. Off | |
| 6. Heavy Oly | Clean Squat |
| 7. WOD | oddball WOD stuff pullups wqllball rope |
| 8. Cardio | Insanity or MMA |
| 9. Light Oly / WOD | Snatch c&P biceps |
| 10 Off |
Monday in fact was the first time in ages that I have worked DL reps with 185. I am not sure when the last time was but this day was a full 75 rep workout which I am pretty sure is unheard of. Tuesday I did a similar thing with bench, using 225 as the working weight and managing just over 75 reps in sets of 10. That means today is cardio day and with a buffet of choices from P90X Plyo to P90X3 Accelerator to Insanity Pure Cardio and Insanity Asylum or T25 Alpah, Beta, Gamma. The worst thing is that I just can’t remember what they are all like so I can’t really make an informed choice. I will have to document them and try to make a chart of the differences. Since I have George St Pierre Rushfit (which I recall being awful) and TapoutXT and some kettlebell workouts a handy reference sheet would be good. If you already have one, please let me know.