Training Day – February 15, 2013

TrainingHello All,

Well, it’s training day again, and the day following Valentine’s Day.  I hope you all had a great night regardless of what you did and how you celebrated.  I had a late night full of sparkling wine, grass-fed steak, lobster, ghee, asparagus, and truffle salt.  It was a great, rich, filling dinner.  This morning was a ground sausage, avocado, and mushroom hash, topped with 3 free range organic eggs.  I feel fuelled for an intense workout later this afternoon.  I can’t wait to hit a PR for my 5 rep max squat!

So, after a 3 day break from the gym due to a very busy week, today’s training session was a strength focus, supplemented with a brief “metcon” if you will.

Warm-up:

  • Walking/Stationary Front Lunges – 10 each leg
  • Walking/Stationary Backwards Lunges – 10 each leg
  • Stationary/Walking Side lunges – 10 each leg
  • Squat Stand – 10
  • Leg Swings Front/Back – 10 each leg
  • Legs swings Side – 10 each leg
  • Arm Circles
  • Downward Dog to Cobra – 5
  • Supine Glute Bridge – 10
  • Prone Plank – 30 sec
  • Windmill – 10 each side

WOD:

  • Back Squat (parallel): 3×5 @ 310 lbs (Personal Best!)
  • Barbell Press: 3×5 @ 135 lbs

THEN

4 rounds as fast as possible

  • Incline Bench Press: 5 reps at 135 lbs
  • 20 Lateral bench hops
  • 20 dumbell swings @ 40 lbs

 

On a side note, for a little laugh check out history of rap part 3:

Sincerely,

The Barefoot Golfer

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