Yesterday’s workout was awesome. I was pressed for time and wanted to hit my shoulders hard in about 30-40 minutes. My photographer has been out sick with a cold for the week :(, so I only have some recycled photos and links.
I did 5 rounds of:
20 Kettlebell swings @ 20kg
I finished with 3 X 10 of 65lb push press and 3X10 of 45 strict press and a 4 minute plank hold.
Today, I followed up the weight work with a sprint interval workout this morning. After a 1 mile warmup, I did 8 rounds of 1 minute on, 1 minute off (@ 4.0 or 4.5 mph, depending on how tired I was feeling). The first 3 were at 10.5 mph, the next two were at 10.8, and the last 3 were at 11 mph (!!!). I was excited to push back into my “fast” sprints after a few months of taking it easy.
Living the advice of Gregg Cook: if you want moderate results, put forth moderate effort. If you want amazing results, push past what you think your limits are. 🙂