During my writer's block induced break we finished strength phase in early September, moving right into circuits. In bygone phases when circuit time comes around I look forward to combining short rest with repetitious exercises that run from start to finish under :30 minutes. This round of circuits on paper is merely blissful echoes of circuits past. That's until we come to the cardio portion of the day. The warlord of waistlines has whipped up a nasty second course on the elliptical. Five minute warm up and then one minute at 90 rpms on a 8-9 level resistance, then three minutes off. It's balls to the walls on the 5:00, 9:00, 13:00, 17:00, 21:00 and 25:00 minute mark -- ending with a cool down to the 30:00. If you ever want to walk in the shoes of a marionette with providence issues, jump on this elliptical party and enjoy spasmodic muscle twitches for an hour hence.
Leg day
3 rounds :30 seconds rest each set
Prison squats 20ea
Jumping lungs 16ea
Speed Skaters :45 sec
2:00 minute break
3 rounds... second verse same as the first.
Squat to press 16ea 45lbs BB18" box jumps 12ea
Single leg squats 6ea opposite leg on bench with two 20 lbs DB
Upper body day
3 rounds :30 seconds rest each set
Bench press 10ea 155lbs
Bent-over underhand rows 15ea 70lbs BB
21's 45lbs BB
2:00 minute break
3 rounds... yada, yada, yada.
Pushups 20ea
Reverse pushups 20ea
Plank pushups 15ea
Core day
3 rounds of :45 seconds with :30 seconds rest each set
Burpies
Crossover Mountain Climbers
Knee tucks with mat
2:00 minute break
3 rounds... blah, blah, blah.
Planks
V-ups
Roll-outs feet 6" off ground
Censored as it may have been, not by state sanctions, I found it mildly cathartic writing the blog last week. To my true fans, doubt there are many, I vow to be less constrained next go around. State censors be damned! Though I often preach against circuit training, there's room for all legitimate exercise techniques in my programs. It's not the basis for long term success, but can be a viable tool for short term "gainzzz". Inside joke, though if you have crossfit friends on facebook, you're probably in the know. Intervals in cardio are a double edged sword. You fear the peaks and welcome the valleys. I, personally, love them. Though they produce an aftermath that has all the subtlety of a weimeraner in heat! I half expect Ole JT to show up to the gym in high heels because he can't extend his calves one day. The circuits are fairly straight forward with a few Nazi war criminals in the mix, specifically the rollouts on core day, the reverse pushups on upper day and the jumping lunges on leg day. Those beasts of burden warrant a bounty on their heads. "If it's on the paper, I do it", famously spoken by one Jarvis T Marlow (and Ron Burgandy). Sometimes the poet composes bad lyrics, and desires a redo. For probably only the second time in two years, we had to call an audible on the single leg squats. As written, we were to do 12 each leg. In practice this caused spastic mad cow convulsions and an ether-esque recoil. Like being the village drunkard in some early Irish novel. Hence the retooling to a mere 6 lactic acid producing reps per leg. Sometime you eat the bar, and sometimes the bar eats you!
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