Wednesday Workout
I d'ont know if it was due to the fact that this was my first workout back from Costa Rica or if it was eating less than 50g of carbs that day, but this kick my ass! A nice little mix of AMRAP, a barbell complex and intervals on the rower. Check it out:
Barbell complex
4 rounds
10 shoulder press
10 front squats
10 back lunges (5 per side)
10 bent over rows
30 seconds break
Take 2 minutes break
AMRAP 8 min
4 one arm dumbbell snatch per side
2 turkish get ups per side
(keep the get ups controlled, don't rush them)
Take 2 minutes break
Interval on the rowing machine
10 rounds of
Row fast for 30 seconds
Rest for 15 seconds
Workout notes
Barbell complex
Try to complete all the exercises without taking a break.
Use the same weight for all the exercises. The shoulder press will feel very hard very fast, you can use your legs and do a little bit of a push press to help.
For the back lunges, keep the bar in the front squat position. If will make the transition smoother and also work your shoulders more.
AMRAP
These are two technical movements, focus more on quality vs quantity. Do not take any breaks.
Intervals
Hand on for dear life. Try to maintain a constant speed throughout the rounds. The rower should show you your speed, so try to base yourself of that.
This should take you no longer than 30 minutes. If you find yourself going over that time, drop the weights of the barbell complex.
Because this is a shorter workout, you can add extra stretching at the end. You dont have to do anything fancy, just hold your stretches a little longer. Remember to stretch the 6 major lower body muscle groups:
Hammies
Quads
Calfs
Hip flexors
Glutes
Groin
I usually start my stretch with a minute of the wall stretch: put your legs up against a wall and make sure your bum is against the wall as well. Perfect to get the blood flowing back to the heart after cardio!
Good luck,
Clem