A. Treadmill: 8 x [0:20 sprint/2:40 rest/easy walk]
Done as 0:30 sprint at 10mph (fastest the treadmill would go), 2:40 walk @ 4mph. Felt good to move the legs after the long flight.
B. 20 Minute amrap of movement
20 alternating lateral lunges
10 slow cat cows
20 alternating dead bugs
10 inch worms
60s easy run [done @ 7mph]
4 rounds, I believe.
ALSO: Approx 6 miles of walking, not including workout.
Thurs 7/7
A. 10 min EMOM
3 strict dips
2 strict pullups
Done easily, felt good.
B. 12 Minute EMOM
4 DB Deadlift @ 25lbs
4 DB squat clean @25lbs
4 DB Push Press @ 25lbs
This was good, took ~30 seconds each round, I think.
C. 20 Minute easy Z1 of choice
Done on elliptical; would have preferred treadmill but it was taken.
ALSO: Appox 8 miles of walking, not including workout.
Fri 7/8
Active recovery 30-40 minutes - include at least 15 minutes of mobility
Done as 30 min run (about 5.5km/3.4 miles) plus ROMWOD (20 min). Also appox 5 miles walking not including the run.
Sat 7/9
A. 4 Rounds for time:
30 Air Squats
20 Alternating DB snatch @ 25lbs
10 HSPU
Done in 12:05. HSPUs were a bit awkward, not the greatest space for it (I had a very narrow section of wall to work with so my kip was a little weird and the reps were not as quick as usual) but got it done. Did snatches as 10 consecutive on each side since they were light.
B. 10 Minute emom:
3 strict pullups
4 Burpees
10 double unders
*all movements each minute*
Done in 0:25-0:28 each min.
ALSO: Approx 7 miles walking not including workout movement.
Sun 7/10 Sight-seeing
This ended up being a very active day, since it was our only full day in Innsbruck Austria which had so much amazing stuff to see. I covered ~16 miles total across city walking and hiking, AM walk including ~2 miles up paved and gravel mountain trails. PM included ~7-8 miles downhill+flat hiking (hiked down from a cable car station up high in the mountains, which including ~5000 feet of elevation loss so even though it was all downhill - and so not aerobically challenging - it was tough on the legs). And then a whole lot of walking around town seeing as much as possible in a very short trip to an amazing place!
Mon 7/11 - wasn't able to do this on Mon due to gym limitations; planning to do it Tues before getting on the plane
A. 20s Amrap push press 25lbs each hand
20s Amrap burpees
20s amrap Thrusters 25lbs each hand
20s amrap rengeade rows 25lbs each hand
1:40 rest x 5 sets
B. Treadmill: 8 x [0:20 hill sprint/0:40 easy jog]
C. 20 Minute Z1 of choice
OVERALL: I'm definitely craving a barbell and some real weight, but I feel good about what I got done while still having an incredible trip. And despite eating more heavy food than I'm used to, I think these high intensity short workouts combined with a TON of walking kept me from feeling overly heavy or sluggish from the food. Ready to get back in the gym Wed, probably in the evening. Fingers crossed for no jetlag issues on the return - I've slept like a rock this whole trip!
Definitely looks like you got plenty in on your trip Jess! Proud of you for that - not many people are as disciplined esp when on such a big trip.
ReplyDeleteReally happy with how the upper body work went - i know volume was low but it looks like no shoulder pain on anything which is a big win. Esp with the awkward HSPU's.
Sent you your design for the next 2 days and should line up well even if you did do that workout before boarding the plane. Don't push anything too hard tomorrow and listen to your body :). Let me know if you need anything and thanks for the update.
Thanks, I'm probably too inclined to make sure I get workouts in sometimes but it felt like the perfect amount for this trip.
DeleteI did do the workout before flying yesterday, but didn't count reps or anything, just moved through it. Had to sub bent over rows in place of the renegades - the dumbbells were round and renegade rows would have resulted in me face planting for sure :)
Hill intervals were @ 8mph at 8% incline. Recovery done on as easy spin on bike so I could just leave the treadmill set at pace/incline and jump on and off.