Richard Gibney's 365 Days of Fitness: Day 142

Day 142 Today was supposed to be a double session workout. My plan was to lift some weights in the morning, then join my group for our conditioning session in the evening. I ended up skipping the lift because I was feeling really tired after an early start and a bad sleep. I went home briefly for a short nap so that I could have some energy for the workout in the evening.

I was originally planning a big circuit tonight with my group, but with the rain today, I felt it wouldn't be a good idea to bring equipment outside. Instead, we did another hill sprint workout. Our last hill sprint workout involved a lot of high heart rate endurance work. Tonight's focus was more on speed. Of course there was an endurance aspect. By the time you got to the top of the hill your heart rate was pretty high, but the idea was to really take your time on the way down. With more recovery, it was possible to sprint up the hill a lot faster.

After the hill sprints, we ran a long loop around the Glencoe club through the Neighborhood to flush some of the junk out of our legs. After a short break we finished off with a doozy of a leg blasting body weight circuit. With the fatigue accumulated from the sprints, adding the circuit left my legs pretty toast.

Today's Workout:

- 800 metre jog

General Strength Body Weight Circuit

• Fwd Walking Lunges 20
• T Push-ups 5 / side
• Backwards Walking Lunges 20
• Bearwalk 10 metres
• Push-up Plank Hold Crocodile March 20 sec
• Single Leg Squat 10 per side
• Airplane 10 per side
• Plank Side to Side Lateral Crawl 5 metres each direction

100 metre Hill Sprints:

Part 1: 5 x 3/4 Hill Sprints (20 - 30 seconds per sprint / rest period 45 - 60 sec)

3 min rest

Part 2: 3 x 100% Hill Sprints (35 - 40 seconds per sprint / rest period 60 - 75 sec)

- 1.5 km jog

Leg Circuit 3 sets / 1 min rest between sets / decending reps

• Squats: Set 1 (20 reps) Set 2 (15 rep) Set 3 (10 reps)
• Lunges: Set 1 (20 reps per side) Set 2 (15 reps per side) Set 3 (10 reps per side)
• Squat Jumps: Set 1 (20 reps) Set 2 (15 rep) Set 3 (10 reps)
• Split Jumps: Set 1 (20 reps per side) Set 2 (15 reps per side) Set 3 (10 reps per side)

Everyone did a great job with the workout tonight. The cooler weather initially caused a little bit of concern, but in the end I think the temperature was perfect for what were doing. Tomorrow, I'll make up for the missed lifting session. Gotta keep this muscle.