Richard Gibney's 365 Days of Fitness: Day 352

Day 352 Tonight was the last workout of 2013 for my conditioning group. I wanted to make it a good one, so that the guys can feel good about taking a break over the next couple weeks. They've been working really hard for most of the year. I think they've earned a break.

The plan tonight was to tax both strength and cardio. My group has gotten quite strong but there's still a little bit of variability how much weight they can work with. With that in mind the workout focused on muscular endurance rather than upper levels of strength. That being said, even though the weights aren't overly heavy, it's still really hard work.

Today's Workout:

Part 1: Chin-ups w Plank Row Round 1: 10 chins / 10 plank rows per side Round 2: 8 chins / 8 plank rows per side Round 3: 6 chins / 6 plank rows per side

Part 2: Treadmill 1/2 Mile Sprint (9 mph)

Part 3: Back Squats 135 lbs / 50 reps in as few attempts as possible - I managed to do all 50 in a row.

Part 4: Bench Press 135lbs / 50 reps in as few attempts as possible - 30 to 60 seconds between attempts Attempt 1: 25 reps Attempt 2: 10 reps Attempt 3: 10 reps Attempt 4: 5 reps

Part 5: Versa Climber + Burpees Versa Climber / 500 feet (5:45) Burpees x 30

This workout felt good. I'm really happy with how I did tonight. The squats were a definite improvement from the last time I tried 135lbs for 50 reps. However, with my fitness charity challenge this coming weekend, I have to back off over the next few days. I'll probably focus on some core and light to moderate cardio between now and then. I need to recoup my strength and energy so that I can be a my best for Saturday.