Ok so today was rather productive. I try to take Sundays especially for myself to relax, focus on me for a day, work on my own programming and workout plans, etc. This week starts me kicking it back into high gear with my 2 day double session workouts. I’m really LOVING that new addition to my program. I feel like it’s giving me the kick in the pants I need to expose my body to some new stressors and not feel like I’m overtraining. I like to do my AM workout as my circuits (Met Con first day, then second day a full body workout w/ straight sets moderate intensity/high volume), then eat, relax and recover during the day, and at night focus on my isolated training. Both of my workouts on those days (AM and PM) usually have me in and out in the gym in about 40/45 mins tops. So they’re pretty quick but I always leave feeling WORKED, in a good way. So I’m really looking forward to getting back to that this training cycle.

Wow, all I seem to talk about is my obsession about working out, killin it in the gym, and program design. I’m really passionate about that stuff, and this is a TRAINING journal so I guess I keep telling myself that I’m NOT crazy!  

Anyways. Today. Sunday. Power training day. I did a round of snatches and cleans back to back w/ min rest moving quickly. I was supposed to clean and jerk today, but my cleans were almost God awful today so I focused more on form. I haven’t been lifting to my max with these lifts, not really my goal. Anyways I ended up slowing the lifts down, and going light (up to 60 lbs for me) to just focus on movement and sticking my form.

The second half of my workout. Some isometric holds. Fun times. Kills everytime. Made a little circuit for myself consisting of:

A. 185# Iso Squat
Hold for 30 Secs
Rest for 10 Secs
Repeat 3x BACK TO BACK no rest is one set

B. Bodyweight Iso Push up
Hold for 15 Secs
Rest for 10 Secs
Repeat 3x BACK TO BACK no rest is one set

C. Jump Squat (full body extension)
8r repeated 3x
10 secs rest
Repeat 3x BACK TO BACK is one set

D. Close Grip Back Row (cable standing)
Hold for 30 Secs
Rest for 10 Secs
Repeat 3x BACK TO BACK no rest is one set

Finished off with 15 mins of HIIT sprints, got a nice speed of 9.5 MPH as my max. 30 secs on 30 secs off repeated until time was up and I was ready to .

Here it is in action:

Finished off with a niiiice ice cold blended protein shake and a HUGE ASS BOWL OF CINNAMON TOAST CRUNCH!

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