I thouhgt it would be cool to use an acronym to discuss my weekly strength training workouts. And since the whole cross-fit revolution has taken the WOD (workout of the day), I came up with WTW - workout of the week.
I took a little time off after the Big Rock Tri to reset, and get ready for the strat of my IM training. I'm using the Iron Fit book by Don Fink, and its weekly training guide. The IM program is a 30 week program separated into three 10 week phases. Just started phase one, and so far so good.......
On top of the IM training, I am adding 2 one hour strength training session per week, followed by a run or bike. The though process is to get totally spent with the strength training, followed by an aerobic run or bike. Kind of using it like a brick session....
Now here is the WTW......
Seesion 1 was more of a light circuit; 90 secs of each of the following, with a 30 sec rest in between. Repeat circuit 3 times.
- dumbell swings
- row machine
- good mornings (lower back, with barbell on shoulders like a squat, bend at the hips, stick the butt out)
- spin bike
- russian twist
- burpees
After a few minutes rest, finished with 5 minutes of core.
Session 2 was another circuit type workout called 25's. Complete 25 reps of each of the following;
- TRX chest ups (with back on the ground)
- Push ups
- Push Press
- Scarecrows
- Squat Cleans
- Atomic sit-ups
- Chinnies
- Dumbell Swings
- Jumping Pull Ups
- Splits jumps on tire
- Tire hops
- Push ups to dips
A few minutes rest, and only a couple minutes of core to finish.
Great WTW, looking forward to the next WTW!!!
