- 5x1 Back Squat
- 2min L-sit on parallel bars
- 5x1min handstandsPR:245#
- 8x:20/:10 Bike Tabata
My back squat weights were: 210, 215, 225, 235, 245- I was a little scared putting heavy weights on at first, since the last time I back squatted was before I started training for triathlons. In college, I remembering my PR being around 320, but I was also around 10 pounds heavier, and I was squatting 2-3 times per week. I warmed up with deep air squats holding for 10 seconds at the bottom, plenty of stretching, and rolling out with a foam roller. After the squats, I completed the 2 min L-sit and the 5x1min handstand, leaning against the wall of course. I had never attempted these two isometric movements before, but instantly my muscles were on fire. I can see how this translates to triathlon, because it is an extreme example of being in an uncomfortable position for a prolonged amount of time, like being on the aero position on the bike.
The tabata workout was something I had done before. After a 20 minute warm-up, which included drills and spin-ups to get the blood and a steady sweat flowing. The 8x20sec goes are very taxing on the heart, lungs, and muscles of the legs. While doing it, it is miserable, but after a 10 minute cool-down, I was back to steady-state again. I have always had mixed feelings with short intense burst workouts like these, because I feel I recover very quickly, and I can't see how this would translate. But I guess the idea here is that you can't push yourself that hard for a prolonged amount of time without your body breaking down. And its like squeezing a half-hour of sprint/recovery work into 4-5 minutes. I feel uneasy with this idea, but I am going to follow the protocol. DAY ONE IN THE BOOKS!