View Single Post
Old 12-08-2006, 05:08 AM   #14
R. Alan Hester
Senior Member
 
R. Alan Hester's Avatar
 
Join Date: Nov 2006
Posts: 290
Default

Quote:
Originally Posted by Allen Chu Yeh View Post
I'm currently following the Strength workouts outlined in The New Rules of Lifting book by Alwyn Cosgrove and Lou Schuler. I also didn't want to give up completely on metcon and I have been adding in things after my workout that last like Coach Rut mentioned 5-10 minutes on average.
Here is an example of what I have been doing:
last M - heavy squat day - 5 minutes of kb swings
last T - heavy bench/row - nothing had to run out of the gym
last W- rest
last Th - heavy deadlift - 10 minutes of buellers and farmers walk
last Fr - heavy chins/overhead pressing - run/row
sat - rest
sun -rest
M - heavy squat day - I threw in tabata rows
T - heavy bench/row day - I did 1/4 Angie so I'd end up around 10 minutes
W- rest - only thing I did was some stretching
Th - heavy deadlifts - I did 1/2 Jackie (from Coach Ruts website)
Fr -Heavy chins and overhead press - Running/rowing

I'll see how I feel this weekend but at the least I was planning on doing mobility exercises from Super Joints and some foam rolling and I might join the CF DC crew for a workout Sunday.

Thanks for the workout ideas; I will use some. I will also have to modify some of Coach Rut’s workouts and get creative on my own in order to create some brief metcon workouts. Let me know how it progresses.

Alan
R. Alan Hester is offline   Reply With Quote