Saturday, July 10, 2010
I've mentioned on more than a few occasions how much I LOVE the friday morning strength and conditioning class at the martial arts school I go to. Well yesterday was by far the hardest class I've been to in a while! I forgot my camera, but I promise to get pics next week!
The BFF met me there (it's her husband's school) and we teamed up for the torture...
The plan was a circuit of 5 separate exercises done to FAILURE X 4! So...
Set One: Pull-ups & Chin-ups
Round 1 - 4 unassisted, 12 assisted
Round 2 - 3 unassisted, 10 assisted
Round 3 - 10 assisted
Round 4 - 3 unassisted, 9 assisted
Set Two: Bench Presses (we decided to use free-weights here)
Round 1 - 30lb weights, 16 reps
Round 2 - 40lb weights, 12 reps
Round 3 - 40lb weights, 10 reps
Round 4 - 30lb weights, 10 reps
Set Three: Tire Flip
Ok, picture a Mack Truck tire. Now picture me flipping over down a hill 6 times and 6 times up, then 6 times down and back up 6 times. Ouch.
Set Four: Sprints, treadmill, 45 second rounds at a 12% incline
Round 1 - Speed 9 (I think this works out to a 6 min mile?)
Round 2 - Speed 8.5
Round 3 - Speed 8 (I almost cried knowing I had to get back on it one more time!)
Round 4 - Speed 7.5
Set Five: Squats, 50lb weight with the bar
Round 1 - 12 reps
Round 2 - 10 reps
Round 3 - 10 reps
Round 4 - 8 reps (felt a pull and decided to stop-glad i did!)
As I was leaving (dripping pools of sweat) my legs almost gave out going down the stairs!
I was supposed to take a rest day today, but I decided to get some cardio in this morning even though I hurt everywhere. I had a couple of beers last night with the hubbs as well as some Trader Joes White Cheddar Popcorn and I felt guilty.
This morning's workout consisted of Intervals on the treadmill. A total of 55 minutes with a max speed of 9min/mile and a max incline of 10. No blood or tears but lots of sweat and pain.
I love this pain though. It's the 'I pushed myself and accomplished what I set out to do with no exceptions' pain.
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Have a great weekend everyone!