Wednesday: rush job, reflections & plan for week

Workout:

"Warm up" -- 1/2 of Ross's Interval Challenge (2 rounds):

• 12 Burpees
• 24 Push ups
• 36 Squats
• Run 400m

Time for this half was 9:43... might have been slightly better than my pace last time I did the whole thing but was running out of gas and all the burpees and pushups were a little tough after yesterday's bench time.

Some arm blasting... not worth getting into. 30 and 50lb DBs for a variety of curls, behind the head extensions and some cable press downs... did a few quick core things but nothing too structured.

Was really in a rush. I wanted to do full core session but didn't have time. I also felt kind of tired (like I did yesterday) and I think I know why.

WORK OUT EARLIER!!!!!!

I am going to the gym at like 3-4 and I think I am going right in the middle of my post-lunch crash/malaise... Go BEFORE lunch (but not during the noon hour b/c prob crowded) -- either at 10:30-11 or 1-1:30 and eat after. Hopefully this will provide more energy and as long as there are no meetings that conflict it will lessen the rush factor too.

Plan for rest of week:

• Thursday: Hardcore intervals or GPP (stay off too much lifting b/c trap is still F'd); SERIOUS and STRENUOUS core training -- 30 min of just core.
• Friday: Back and shoulders but make it fun
  
  • possible warm up -- slow, controlled snatch/squat/press motion Dan described
  • Full-body DB circuit to nail back, shoulders and even legs
  • Extra delt work -- presses or raises or both
    
  • DB shrugs or upright rows for additional "Akbar support"
  • End with weighted core exercises
    

Wednesday weigh in: 175