Today's workout was quick, specific, and efficient. Trips to the gym, the field, the lawn, and wherever you can make space to get shit done, do not need to be long and drawn out. Two variables....intensity and duration, both were main vital for today. Feeling more enthusiastic about going to the movies, designing my custom business cards, and doing other random things that approach all of us at some point during a Sunday, skipping a workout was still not an option.
In my pursuit as a Health and Fitness Specialist, colleague, lover, brother, son, friend, and whatever else I am seen as (call it as you will...gulp), physical activity drives, energizes, refocuses, de-stresses, and shifts me into a higher, more effective and enlightened mental gear, all enhancing my abilities to get shit done.
And therefore, no excuses, only a kick ass workout, a kick ass mindset, one more step closer to my CMC event goals, and yet another stride staying ahead of the unfortunate outlook we are all faced with today; illness, pain, chronic medical conditions, obesity, "aesthetic inexcellence", and "self-deimprovement".
Warm-Up: 1.5 mile jog/run
1a. 5/3/1 (3x5,3,1+) BB Bench Press *Yea Buddy, New PR!*
1b. Burpee Jumps 3xAMAP 1min
2a. BB Bent Row 2x40,30
2b. DB SA High Pull 2x10,10/side
3a. BB Bent Row (185#) - DB SA High Pull (#50) 5x2 Timed Circuit
4a. Pull Circuit: 3xAFAP (As Fast As Possible) with 60 sec rests in between
BB Clean x10 - BB Front Squat x10 - BB Push Press x10
5a. Cycling Intervals 5x15sec (all out sprint):45 sec (active recovery)= 5 min
Cool-Down: 15 min Cycle
There ya have it, nothing to crazy here, just consistency and focused efficiency in the game of life.
Consistency and perseverance, learn them, adopt them, and live them.
Consistency only comes with practice.
In my pursuit as a Health and Fitness Specialist, colleague, lover, brother, son, friend, and whatever else I am seen as (call it as you will...gulp), physical activity drives, energizes, refocuses, de-stresses, and shifts me into a higher, more effective and enlightened mental gear, all enhancing my abilities to get shit done.
And therefore, no excuses, only a kick ass workout, a kick ass mindset, one more step closer to my CMC event goals, and yet another stride staying ahead of the unfortunate outlook we are all faced with today; illness, pain, chronic medical conditions, obesity, "aesthetic inexcellence", and "self-deimprovement".
Warm-Up: 1.5 mile jog/run
1a. 5/3/1 (3x5,3,1+) BB Bench Press *Yea Buddy, New PR!*
1b. Burpee Jumps 3xAMAP 1min
2a. BB Bent Row 2x40,30
2b. DB SA High Pull 2x10,10/side
3a. BB Bent Row (185#) - DB SA High Pull (#50) 5x2 Timed Circuit
4a. Pull Circuit: 3xAFAP (As Fast As Possible) with 60 sec rests in between
BB Clean x10 - BB Front Squat x10 - BB Push Press x10
5a. Cycling Intervals 5x15sec (all out sprint):45 sec (active recovery)= 5 min
Cool-Down: 15 min Cycle
There ya have it, nothing to crazy here, just consistency and focused efficiency in the game of life.
Consistency and perseverance, learn them, adopt them, and live them.
Consistency only comes with practice.
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