Thursday, March 31, 2011

Back again!

Yes, I've been absent for a little while. I had a couple weeks of vacation, including a week of skiing in Austria. Then I had a week of business trip. Now, I'm TRYING to get back in the swing of things. I did wake up early this morning, but I was still slow getting started.

My mind is still here...


Tuesday, I did a modified version of a Turbulence Training bodyweight routine:
Foam rolling and mobility work
Push-ups - 7 regular+8 elevated, 6 regular+8 elevated
Inverted row - 2x8
1-leg box squat - 2x8/8 risers
Anti-rotation hold - 2x2@20#/15sec (should reduce weight)
Bulgarian split squat - 2x8
Elevated push-up - 2x8 hands on bench
Walking lunges with overhead reach - 2x8
Mountain climbers - 2x12
Jump rope intervals - 8x10s off/20s on

And today I did the third round of my own workout. The last time I did it was over a month ago. In the mean time, I gained 4 pounds (boo! but it was worth it!) so my chin-ups suffered.

My Little Workout #2-3
0:54
Foam rolling and mobility
A1 Chin-up - 3x1
A2 1-leg supine bridge - 3x10/side
B1 Push-up - 3x8
B2 BSS - 3x10 (bodyweight, focussing on left side stability and control)
C1 Overhead press - 3x8/20#each hand
C2 Antirotation iso-hold - 3x3reps/sidex10# for 20s each, 10s rest between, arms straight out, first set standing, others kneeling

With the first set of antirotation holds, I realized most of my energy was going to pulling the cable up. My cable station doesn't have a middle level. So, I changed to kneeling. In the kneeling stance, I felt my abs working a lot more. These are so tough. My heart rate hit its max for the workout and I started sweating. Maybe I should put these earlier in the program!

I purchased Assess and Correct.  I've been reading the downloadable parts and it is excellent.  I've already learned a lot.  Recently, I also picked up the book Women's Strength Training Anatomy, since I've become fascinated with anatomy, particularly muscular anatomy.  That is very handy to have alongside the A&C material!  I will be sure to share more thoughts on these as I use them more.

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