Planned off day. As it usually is. Monday’s are the busiest day at the gym. Everyone wants to start their week off right, get into a rhythm and set a standard for their upcoming week or day. This is great, but because of this, I never plan on working out on Monday’s. It just doesn’t work in my schedule and going in knowing that I am not going to train is really helpful – I don’t have to stress about squeezing it in between clients.
Normally, this day is preceded by a good training session on Saturday and Sunday. As stated in the previous post, I needed a few days off from training and didn’t train on either of those days either.
Since I always plan Monday’s off, I make sure I have a couple hours on Tuesday to get in a really good training session. Blocking out this time in my schedule has been great. I block out the time on my calendar and do everything I can to protect it. I block out two hours because I know that I need a little time to get into the mindset for training. It might take me 30-40 minutes to get moving around and I like to take my time warming up. I need to shift from coaching mode or business mode into workout mode. I’m currently working on getting more efficient at this.
A1. back squat x8 135,135,185,205,205,225,205
These felt great. I have been shifting to my left leg on the bottom of the squat and have been doing lots of different drills to reset my hips. I had a client physical therapist point me in the right direction and confirm that they were indeed rotated out of neutral. I filmed my sets and had training partners keep an eye on me as well. I felt good and didn’t shift beside a little bit on the top end set near the end.
I was also excited that 225 for 8 felt pretty easy. In January, I did 225 for 10, and needed a week to recover. I was sore for the remainder of the week, but nothing more than ordinary.
B1. Rower – 5x 60 seconds max effort, 3 minutes recovery
Wednesday – day off
20 minute aerobic workout
I am trying to make my workouts more and more aerobic to build my capacity for the upcoming 25k. I did:
500m row < 2 minutes
400m run @ 7:30 pace No rest, did 4 rounds, with one warm up, easy round. Took 20 minutes total.
Although I need to get more and more aerobic work in, which means less heavy stuff, I am still going to olympic lift once or twice a week. I love the technical aspect of it, I love refining my form. And when you do an effortless, snappy clean and jerk or snatch, nothing feels better.
I did maybe 20, moderate weight, clean and jerks done in singles or doubles. Then did some handstand walking practice since I trained with a former gymnast who effortlessly walked around the gym on his hands. Super impressive.