So, I’m trying to get back on a normal schedule now that I start work next week. Part of that means getting up and moving earlier again. I like the general set-up I have right now:
- Day 1: 5/3/1 day
- Day 2: Sprint Intervals
- Day 3: Sprint Ballistic
- Day 4: Higher Rep Lifting
- Day 5: Sporty movement
- Day 6: Pump work
Issue is, with travel, earlier starts to the day, more after work functions, etc - I need to build some flexibility.
So… I think I’m going to start incorporating something every morning. Whether just bodyweight movements: Push-ups, lunges, burps, etc - weight circuits, a jog. Just something.
Then, on mornings where I can, or evenings when I can - keep on the same general 6 day cycle - with priority going to 5/3/1 day, Intervals, and Speed/throwing/ballistic work. Frankly, if I simplified my weekly set-up to just have those 3 be the must do’s and the AM work be whatever I felt like, that builds in quite a bit of flexibility. I can for sure get 5/3/1 in once a week in the evenings, intervals once a week anytime (AM or PM) and speed/throwing on weekends.
This AM - just about 45 minutes of General work - Probably 500 reps total of: Lunges, 1 legged squats, leg extensions, RDLs, Flyes, Curls, Triceps, lateral raises, loaded carries, hanging from bar and doing partial levers (very partial!). Been noticing my mid-section is not as tight as I’d like so doing a little more stuff with ab-rollouts, and toes to bar etc as well.