Richard Gibney's 365 Day's of Fitness: Day 354

December 21, 2013  /  Richard Gibney

Day 354 Today was the day before my big charity workout challenge, "The Ultimate Angel". The task ahead of me will be pretty challenging so I've backed off a bit over the last couple days. Yesterday I hit the bike for a 30 minute light ride. My muscles felt loosened up afterward but I also felt like something was missing a bit. I think my body has gotten used to a certain threshold of work. It just doesn't feel the same unless I push it enough. So today instead of another bike ride like I had planned I decided to push a little harder. I'd keep the duration and volume low but I throw in a little more intensity.

Today's Workout:

Dynamic Warm-up

Mini-Band Series

  • External Hip Rotations (10 per side)
  • Forward / Backward Walk (10 steps each direction)
  • Lateral Shuffle (10 steps each direction)
  • Skater (10 per side)

Dynamic Stretches

  • Walking Knee Hugs 3 per side
  • Reverse Reaching Lunge 3 per side
  • Lateral Lunge 4 per side
  • Inverted Hamstring 3 per side
  • Handwalk 4 reps
  • World's Greatest Stretch 3 per side

Activation

  • Forward Skip
  • Forward Bound (Double Contact)
  • Forward Bound (Single Contact)
  • High Knees

Exercise 1: Box Jump (48 inches) 2 sets / 5 reps / 60 seconds rest - I wanted to do 3 sets, but I hit my shin on the plyo box on one of my second set reps. It wasn't bad but I didn't want to tempt fate so I cut it short at 2 sets.

Exercise 2: Power Snatch 4 sets / 5 reps / 60 seconds rest - 95lbs for all sets

Exercise 3: Skipping Double Unders 4 sets / 50 reps / 30 seconds rest

Exercise 4: Rowing Machine 3 sets / 200 metres / 60 seconds rest Set 1: 38 seconds Set 2: 37 seconds Set 3: 36 seconds

Save for banging my shin on the plyo box, this workout did exactly what I wanted it to. Keeping the volume low but still using challenging exercises allowed me to wake up my body without tapping too deep into my energy stores. I have a feeling I'm going to need a full tank tomorrow. I'm not going in to the club until the early afternoon. So I sleep in and nice big breakfast and I should be ready to go.

 

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