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workout - 95, 115, 115, 125, 125, 130, 130 (10 squats after each rep completed)
First time with Push Jerk, so I focused on form, how it feels to do it correctly. I think the 130s were closer to Push Presses than Push Jerks, but it was still good work.
Then hit 5 reps with 95#, hanging power clean into push jerk
Cash Out - 2 rounds - 400m run (10mph), 5 burpees, 10 unanchored situps
I got this workout from a book called “Never Gymless”. Take a deck of cards and designate the black cards as burpees and red cards push-ups. Shuffle the deck and what ever card you flip over that is how many you do. Jack, Queen, King are 10 and Aces are 11. Total is 192 of each. Or you can split it up even more and give each suit a different excercise. Example; Hearts= burpees, Diamonds= push-ups, Clubs= pull-ups, Spades= sit-ups,(86 of each) a lot of different possibilities.
I expected better. Note to self: when a coworker asks if I want a coffee from the gas station, don’t say, “sure, I’m tired, I’ll take whatever.” I received a 24oz french vanilla cappucino. Not something I normally drink, and especially not before a workout. I felt like crap the entire time, even during the warm-up.
I did some front squat practice after I walked around a bit. I cannot use a dowel for this, I need weight to get the correct form. So I used a 45lb bar, and I decided that my wrists were by far the limiting factor. I need to work on that before I attempt any weight at all.
4 x 1min on 1 min rest treadmill spring at 9.0 mph
ZONE UPDATE****
Officially 3 weeks zoning and I have lost about 8 lbs…I am consistently weighing in at 175lbs every night at 6:00p.m. I used to fast until lunch everyday and then eat two meals per day…not sure how I feel on the zone..I feel about the same energy but not quite sure how it will effect training. I feel like my strength is going up yet my cardio is going down. I am unable to do the sprinting I used to do after my “normal weight training” body split protocols. My legs feel heavy! I hope that it boils down to working the legs significantly more than I used to. I have an AF PT test the 1st weekend in June. I want to run the 1.5 miles in 10:30….I am at 11:30 right now. I wonder how long I should rest from CF and focus on straight intervals, pushups and situps - anyone been through this? Is this my body “cleaning” the crap out? Also, I am down to just 8 beers a week.!! Love CF and the zone is becoming easier to follow - can’t wait to see some defined ABS - Mastering the Zone says I am at 14% BF.
