Well it was actually my second day since between the rain and having my wife all to myself- our daughter is with her grandparents- I totally skipped yesterday’s training. The workout went MUCH better than two days ago as I was able to complete all three 15 minute sections with 5 minutes of rest in between. Adding to the experience is the fact that despite several of the exercises being entirely new to me (i.e. overhead shrugs) it all went smoothly. Here is the routine:
Warm-up: Swinging Snatch (look it up on YouTube at your own risk…)
Push Press, 4 second negative, 1 second pause at the bottom, and explosive movement up= 6 sets of 5 reps.
Chin-ups (30 second negative)= 6 sets [Hold times: 26, 23, 23, 15, 11]
Standing One-Arm Cable Punch, 6 second negative, one second pause, Explosive movement= 3 sets of 10 reps each arm.
Standing One-Arm Cable Rows, same as above 6/1/x= 3 sets of 10 reps each arm.
Cable Woodchop, 2 second negative, 1 second pause, 1 second positive= 2 sets of 10 reps each side, 1 set of 8 reps.
Face Pulls, 9 second negative, 1 second pause, 1 second positive= 2 sets of 15 reps, 1 set of 12 reps
Overhead Shrug, 4 second negative, 1 second pause, 1 second positive= I set 30 reps, 1 set 25 reps, 1 set 20 reps, 1 set 10 reps, and 1 set 5 reps [The last two sets I experimented with using 20 and 40 pounds respectively, but I just couldn’t do it- so I switched to using only the bar for weight.]
Hanging Leg Raise, same as above 4 second negative, 1 second pause, 1 second positive= 1 set of 12 reps. 1 set of 10 reps, and 1 set of 9 reps.
I feel great side from some pain that still lingers from Monday’s routine. I’ve learned that I over emphasized my quads and upper body and my hamstring and lower back are suffering for it now.