281.2 – Day 22

22 Aug , 2012 281.2,Sports

Today was the first day in a while where I really did not feel like working out at all. However, I found fuel in the frustration, much like on the Thursday morning I was just supposed to walk but ran instead. I also remembered my frustration at L.A. from yesterday along with being mad at myself for feeling mentally tired from all the training. I’m going to need to be stronger than that, if I plan to chase 310 miles next month. I pushed through with a workout anyway, but instead of taking it easy I decided to do this ridiculous workout routine below followed by a 2 mile recovery run.

Agility warm up, as many rounds as possible in 15 minutes of:

  • 10 Kettlebell Swings
  • 10 Squats
  • 10 Dips

Strength Conditioning:

  • Maximum Effort: Bench Press (5 sets of 5)

Endurance Conditioning, three rounds of:

  • 25 V-Ups
  • 10 Leg Press
  • 25 Sit-Ups
  • 10 Leg Extensions

It is always a good idea to do your strength training before your cardio if you plan on doing both in the same workout. Try to rest 5-10 minutes between strength and cardio. Doing these workouts in the reverse will really degrade your overall workout. Cardio workouts break down muscle and thus diminish any power you can put into a strength workout. Strength training doesn’t generally have any impact on your slow twitch aerobic abilities. Tomorrow’s workout will consist of a heavy concentration on abs, agility and rowing. Today though, I’m glad to say that I’ve completed the run part of my fitness goals for this month with room to spare. Which is really great, considering I’ll be increasing that target next month. The picture below is of my medicine ball pyramid I set up this morning.


Medicine Ball Pyramid

Medicine Ball Pyramid

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