MONDAY - CONDITIONING
Treadmill 40 minutes LISS
4 minute burpee (modified) tabata
TUESDAY – INCLINE BENCH
Warm-up
Close grip incline with shoulder saver 240/280/315x5, 240x15
Superset:
Band pushdowns 2x20
Pronated band pullaparts 2x20
Dumbbell curls 2x20
Supinated band pullaparts 2x20
WEDNESDAY - CONDITIONING
Treadmill 40 minutes LISS
1 hr deep tissue
THURSDAY - CONDITIONING
Treadmill 20 minute jog
Burpees, why? Why not I say. I didn't feel like getting on the airdyne or going out and pushing the prowler. However, I wanted to do something to get my heart rate up. This was a nice option. As it was my first foray into burpees, I did not go all the way down to the floor. Instead I dropped to a 10" box. I just didn't want to risk going to the floor and busting up my wrists and shoulders. Yep, it got me breathing heavy. Mission accomplished.
Benching was a deload so nothing to really speak of. I just use my five numbers (from 5/3/1) with no extra reps. Then hit some easy assistance. No amrap dips or rows. I'll get back to those next week.
Deep tissue was awesome on Wednesday. I don't know whether I fell asleep or had an out of body experience. The pleasure and pain of deep tissue with an elbow grinding into you is truly exquisite. I know I drooled a little when face down. It was much needed.
I actually jogged on the treadmill on Thursday. As it's a deload week, I wanted to get a little extra conditioning in when weights weren't a worry. Plus I'm doing a 5k on Saturday for Vicki Soto. She's one of the teacher's who was killed at the Sandy Hook School shooting. It's a great cause. I'm not sure whether I'll walk it or jog it. That will be a game time decision.