I was up early to play in a golf outing up in Gladwin today. Rode carts, but still a long day out in the sun. Beautiful weather! Was thinking about taking a nap when I got home, but figured I’d get in some training.
Warm-up
Did a 0.45 mile run around the block.
Strength
Front Squats – 5/3/1 Cycle 2 Week 1 (I really only did one session of front squats during the first cycle)
- 5 @ 110# (40% of training max – warm)
- 5 @ 135# (50% – warm)
- 3 @ 165# (60% – warm)
- 5 @ 180# (65#)
- 5 @ 205# (75%)
- 5+ @ 235# (85%)
Made use of the garage which I don’t do often enough. Felt pretty good considering my state. I managed to get 7 reps for an estimated max of 289.5#. The other time I did front squats of 5/3/1 I got 6 @ 240#.
Then I headed over to the track at Heritage High School for some sprints. Warmed up with a lap (400m).
20:00 EMOM
- 50m Sprint
Doesn’t wipe you out on the cardio side of things because it’s less than 10 seconds of work and 50+ seconds of rest. It’s a great explosive workout for the legs though and by the end I really feel it. I jogged a slow 800m to cool down.
Nick Momrik's Fitness Logs 