A Wednesday Evening Workout

A Wednesday Evening Workout

Hello all,

I have been ill since Sunday, which is just the worst. No appetite and zero desire (read: capability/energy) to work out. Yesterday I came back to life and was high on it. My boyfriend had a man-date, which I decided to put to good use in the gym. Normally I would suggest getting back in the routine with an easy workout, but it all depends on your “normal” fitness-addiction. Adjust your workout to what you are used to. Since I am used to training a lot, this is what I came up with:

Warm Up

Pulse
15 minutes on the AMT (adaptive motion trainer) – this could be 15 minutes of running or on the crosstrainer as well… then
10 push-ups, 10 sit-ups, 10, back extensions, 10 pull, then

Mobility
Arm swings forwards x 10
Arm swings backwards x 10
Hip rotations x 5 each way
Knee rotations x 5 each way
Knee bends x 10

Lifting

(Invictus Program) Front Squat
Set 1 x 5 reps at 65% of your RM (1 rep max)
Set 2 x 4 reps at 75%
Set 3 x 3 reps at 80%
Set 4 x 2 reps at 85%
Set 5 x 1 rep at 90%
Set 6 x 3 reps at 85%
Set 7 x 5 reps at as heavy as possible

Pull-Ups
Set 1 x 4 reps strict
Set 2 x 3 reps strict
Set 3 x 2 reps strict
Set 4 x 1 rep strict

WOD

For time:
Row 800 Meters
30 Sit-Ups
30 Deadlifts at 40 kg
30 Sit-Ups
Run 800 Meters

This was a great evening workout for me. I took my time and refused to rush it. Music on worlds off always works for me.

♡ NKN

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