Of course, we know the story behind this one... :) Just a little bit of a difference, huh?
To be complete, I think reviewing what I was capable of a year ago is even more important. What're aesthetics without function? We're all going to face the mirror, old and wrinkling one day (if we're lucky), but the key is to face it standing and strong as we prepare for our day's activities not looking into the hand mirror as our caretaker cleans our face.
While on vacation in New Mexico, this was the workout I was doing (I'm guessing at the weight because I don't have my workout journal with me). I would do a cardio two days a week and a strength 3 days a week:
3 minutes warm up ( jog, light snatches, etc.)
1:00 swings (12kg)
6 rounds on days with strength workout, 8 rounds on cardio only days.
3 minutes recovery (walk, light jog)
Compression: snatch x 10/10 (12kg)v-up x 5 Burpee x10 As many rounds as possible in 15:00
Strength workout A
Double 12kg KB Complex:
4x8, :90 rest between. (I can remember thinking this might kill me.)
Split Squat--no weight.
Push up (I did it from the knees.)
Lying Hip Extension
No rest between exercises
Strength workout B
Single KB Complex with the 12kg:
Snatch High pull C&P Squat Swing
4x :30 per drill, 2x per arm. :90 rest between
Plank on elbows 2x 1:00, 1:00 rest between
Circuit with the 12kg:
1 leg Hip extension
No rest between exercises
V-up 2x10, 1:00 between
I had initially intended this to be a 12kg snatch max VO2 workout, but again the damn 4th digit was not having it, so I did 12kg 2-handed swings in the same format for 40 sets/ 20 minutes. It was still a great workout. I was actually just proud to get a workout in since I had thought I would have to fore go it for the band competition. Turns out they started later than anticipated. I was really, really tempted to go back to bed for another 30 minutes when I found that out. Not doing so, actually boosted my spirits as much as the workout itself, giving my a sense that maybe I'll be back on track soon.
I skipped the 6 min starting flow drill b/c my right 4th finger wouldn't tolerate it. I was also running short of time because I lallygagged so long in bed.
4 rounds of Double 16kg...
C&P x 4
Squat x 4
KB Burpee x 4
Renegade Row x 4/4
Rest 1 min
I did the above in a flow drill the last time I did this, four drills through the exercises each round. Starting with the second round, I did 4 reps of each exercise before moving to the next exercise. I like that way better.
Then... double 16kg swings x 15 for four rounds.
I feel better already.