Richard Gibney's 365 Days of Fitness: Day 133

May 13, 2013  /  Richard Gibney

Day 133 Today marked my second week of German Volume Training. Last Monday I did a superset with chin-ups and back squats for my 10 sets of 10. Today the squat rack was busy and if I'm being really honest I was feeling pretty tired, so I wussed out and used the leg press instead. I still did the chin-ups and unlike last week where I ran out of time and had to split my workout into 2, 5 set sessions, I did all 10 sets in the same session. This made the chin-ups significantly harder, but I still managed to do 10 reps for all 10 sets.

Today's Workout:

Exercise 1: Chin-ups 10 sets / 10 reps: BW x 10 / 60 sec rest

Exercise 2: Leg Press 10 sets / 10 reps: 500 lbs x 10 / 60 sec rest

I wanted to join my group for our conditioning session this evening but I was trying something new and had to coach people through the workout. Next time I think people will have a better idea of the how the workout flows and I'll be able to join in. Below is the workout I ran my group through:

60 seconds per exercise / 2 rounds through

  • Stair Sprinting
  • Agility Ladder
  • 5 metre Lateral Shuffle
  • Battle Ropes / Burpees (30 seconds each)
  • Skipping
  • Kettlebell Swings
  • Suicide Sprints
  • V-sits / Push-ups (30 seconds each)
  • Med Ball Tosses (Various different throws against brick wall)
  • Cement Barrier Box Jumps / Tricep Dips
  • Squat Jacks
  • Split Jumps
  • Skater Jumps

We followed the circuit with 10 minutes of 100 metre hill sprints. The goal was simply to do as many sprints as possible in 10 minutes. I think most people managed about 3 or 4.

I know the bottom part wasn't technically my workout, but I felt including it would make this post a lot more interesting that posting a workout virtually the same as one I completed last week. I might try doing a similar circuit workout for myself tomorrow.

One of the stations we used for our circuit was battleropes: Below is a youtube link showing some of the many exercise variations possible with battle ropes. Enjoy.

http://www.youtube.com/watch?v=o6yX0GVDu1Y

 

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