This was a great conditioning and abs day, I’m actually really happy with how this went. The conditioning was more of the same from Day 2, with 30 minutes on the AirDyne, which I will outline below in more specifics, and then the ab work was again similar to Day 2, but organized differently.
The one thing I’m trying to do is keep the volume of core work fairly low, so that I’m not creating too much soreness in my midsection, which can result in instability in the big lifts when I’m trying to brace, however, I am still trying to get a sufficient stimulus through anti-flexion, anti-rotation and some intentional flexion work. Just trying to hit all of the buttons.
Here’s the full list of work:
A1. AirDyne – 30 minutes total
- 10 minutes moderate aerobic
- 10 minutes intervals (10/50)
- 10 minutes moderate aerobic
B1. Planks – 2×30 seconds per side
B2. Side planks – 2×20 seconds per side
C1. Weighted dead bugs – 2×10 per side w/ 5lbs per hand
D1. Weighted crunch press ups – 2×15 w/ 10lbs total
E1. Straight leg sit-ups – 2×10
F1. Standing band crunches – 2×20 w/ EliteFTS monster mini band
- This was done with the band simply draped over the pull up bar, and not choked up on it. This created a great level of tension but still allowed for a full range of motion.
G1. Pallof press – 2×10 per side w/ EliteFTS mini band
Everything felt really solid today, and my back was feeling much better after it was all said and done. I’m actually looking forward to hitting squats, and going for a deadlift AMRAP.
Ramble on Fitness 