saturday morning

the workout for today - 3 sets 30 second rest (brutal) between exercises.

Deadlifts 30#db: 10, 10, 8

Bent-over rows 15#db/pushups: 10/10, 10/10, 10/6

Overhead press 15#db/burpees (ugh~!): 10/4, 8/4, 6/4

windmills 15#db/planks: 10/20sec, 8/20sec, 8/20sec

art of strength

Today -AOS-Providence routine.
14 rounds - 2 min work, 1 min rest
1: swings 12kg
2: cleans 12kg
3: chest press 8kg
4: squat/sumo deadlift 12kg
5: 1 legged deadlift 8kg
6: windmills to squat 8kg
7: clean and press 8kg
8: flip and squat 8kg
9: tactical lunges 8kg
10: triple crush (curl/press/tricep) 8kg
11: slingshot/figure8 8kg
12: overhead press 8kg
13: one arm rows 8kg
14: abs: russian twist/sicilian press 8kg

stairs

"I love it when you move like that.
slow, fast, up, down
bring it back.
I love it when you whine like that.
slow, fast, up, down
bring it back."
Dizzee Rascal (from Flex)

Yep. First workout blog intended to be short, sweet and simple, just to get things going.
After going through the basic moves a couple of times, I headed down to the neighborhood staircase (pictured above) for a few rounds. 5x down and back.
Reality check.
I managed 5 sets, but forced myself through a slow haul up the last 2 times. Definitely NOT a run. The short walk home afterwards (up a wimpy hill), felt more like that killer trek up to Namche Bazaar I did a couple years back (2000 ft. net gain at altitude, not yet acclimatized, nursing a bad case of bronchitis).
OK... I exaggerate... maybe not quite so difficult, but definitely more challenging than usual.
I'm thinking this little exercise will be a good test of the improvements in conditioning.