This was another solid and challenging workout, so much so that I actually couldn’t complete the whole thing in under an hour, as such, I got no aerobic work on the Airdyne. That said, I definitely enjoyed the overall challenge.
Three-hundred reps of close-stance squats was painful. Between my knee not being happy for at least the first 40 reps, and then the pump that developed in my quads, I was in agony. The super set with wide-grip pull-ups was a good compromise to get some tension off of my legs, and while the volume was generally low (only 50 total reps) it felt good on my back.
Straightforward workout:
A1. Heels touching close-stance squat – 300 total reps
A2. Wide-grip pull-ups – 50 total reps
A3. Dips – 100 total reps
A4. Sumo Block Pulls (4 mats) – 50 total reps
A5. Olympic ring fallouts – 50 total reps
A6. Glute-ham roller hamstrings curls – 50 total reps
Total time: 1:03:54
It actually took over the full hour to get the whole workout done, ended up with 15 reps on hamstrings curls and 9 reps of the fallouts left at the end of the hour. Took some time to work up the will to get through those last reps, my hamstrings were shot, I had bile in my throat feeling like throwing up, and I was just shot.
It’ll be nice to drop the intensity significantly on tomorrow’s workout with some single-leg work (I’m thinking reverse lunges) with a controlled tempo and only 50 reps per leg, and push the volume on my upper body with some inverted rows and push-ups. It’ll probably be good to increase the overall volume on my hamstrings/lower back work too.
I guess we’ll see how I’m feeling tomorrow morning!
Ramble on Fitness 