Saturday I went for a 3 mile run at the trail again. I am not improving but I am not falling behind again, just need to keep at it. I was also fitted for new running shoes. They no longer make my New Balance 833 style so, after a few pairs, I settled with Brooks Ghost 3. If these work out I am going to try to grab another pair. I will report a review on my experience after my next run.
Yesterday was complete rest aside from some stretching last night. This morning started a new rotation idea. I am using Supreme 90 but adding in my own stuff and only doing 40 days of the 90 day rotation. Today started with Chest and Back. Led by Tom Holland with three others performing moves we did superset/circuit style between back and chest exercises. It was a very fast paced workout so some of the exercises I used little to no weight since I am not familiar with the workouts just yet. No problem was still a great experience and will certainly feel it in the morning. The back ground exercisers went at the their own pace just as Tom says you should at home as well. The recommended rep range was 8-12 so depending on your weight selection, as long as you were in the 8-12 range you were awesome! There are really no fancy new moves, everything is straight forward standard stuff from pushups, backs rows, and chest flyes. There is an option to use a stability ball but Tom demonstrates the moves without one before each set. This is a great option to switch up the workouts as you can alternate between not using and using the ball every time you do the workouts. Another pro of this workout is that is it relatively short! About 30 minutes including the warm up and cool down(which is the same on ALL 10 dvds in the set!)This benefits me so I can add on my kettlebells and cardio if I have the energy to for that day.
Aside from 6 sets of pushups in the workout I still managed the 5 sets I had for the hundredpushups.com challenge. I also did metabolic training with kettlebells and pylometrics and combat training for 24 min. 30 seconds on 20 seconds off for 2 rounds. The pylometric and combat training exercises were from the fitdecks I have. These are great tools if you make up your own routines so I would suggest taking a look at a few.
Metabolic Circuits
1-arm swing R
box drops
sprawl
1-arm swing L
dot drill up and turns
mule kicks
swings
dots 2-1-2
hop knee to face
clean R
level change (alternating reverse lunges with hands up in guard)
clean L
hip ups (hip thrusts for abs)
