1 mile run for time
Accumulate 50 reverse hypers
Knocked this out in the middle of the day today. First lap was my slowest, but started moving quicker once I got warmed up. Next cycle or two aren’t going to be the most challenging I’ve done lifting wise, because I don’t think I’ll have the food/recovery in order to go crazy with it. But, I plan to push conditioning extra hard during this time. Always trying to improve something. Anyways, wanted to get a baseline running time to work off of. Other than an easy jog earlier this week this is my first run in close to 3 months…so we’ll see if I can get this down. After running I always think “man, I need to include that more”…then have the same thought next time I run 8-16 weeks later.
Decided to start krypteia tomorrow. I’ve ran it as written before, so I’m making some changes this time. Here’s how it will shake out:
3 lifting days a week-press on Monday, front squat on Wednesday, bench on Friday. I’ll be able to push front squats harder than I would regular given how my back has been, hence the change
On press day, superset chins & pull aparts between each set. Then hit a few sets of curls & tricep extensions
On front squat day, superset chins & dips, then hit some Ab wheel at the end
On bench day, superset chins & pull aparts again, then some rows
Tuesday will likely be an airdyne based conditioning workout, Thursday most likely a squatting based workout to move through after Wednesday, & then weekends could be anything I come up with, maybe just ABC’s one day, but at least one other conditioning workout. I’m going to continue training every day
On top of all of this, the tentative plan is to do 5 minutes of ABC’s everyday. With all the cleans & squats I’ll be getting in here, I felt like replacing the lower body accessory programmed in krypteia was fine.
A big crux of krypteia seems to be limiting the exercise selection, which I am trying to do. Lots of squats, presses, bench, dips, chins, pull aparts, & a couple other things. Trying to get a lot of work in with the basics
I think this will be a huge block for conditioning. ABC’s every day, plus a longer conditioning workout 3-4 other days a week, plus giant setting everything on the lifting days. I’m excited to see what happens. & it will set me up well for the switch to BBB krypteia after a couple cycles. Let’s do this