Starting tomorrow is "Core Cardio & Balance"... so I think it's going to be a "relaxation week"... (maybe.)
I wrote a little bit on supercompensation early on in the program... so now to write about the purpose of the "Cord Cardio & Balance" week!
The purpose of this upcoming week is to rest. Rest rest rest! Your body needs to rest in order to heal and repair itself. So the first 3 weeks of Insanity is tough, pounding, grilling, pushing you harder, faster, stronger. By the end of week 3... you really feel beat down.
Without rest, your body will continue to be beat down... and performance won't go up.
If you do rest... then your body will come back even stronger! This is called supercompensation.
Thanks wikipedia! http://en.wikipedia.org/wiki/Supercompensation
Treadmill
Warm-up time: 30 minutes
After workout time: 40 minutes
Total time: 70 minutes
Total distance: 5.25 miles
Minimum speed: 3.5 mph
Maximum speed: 8.0 mph
Calories burned: ~570 kcal
Weight Training
- Exercise: Back extensions on Roman chair
- Sets x reps x weight: 3 x 15 x BW (body weight)
- Lat Pulldowns (wide cable)
- Set 1: 12 reps x 50 lbs
- Set 2: 10 reps x 60 lbs
- Set 3: 8 reps x 70 lbs
- Seated Rows (cable)
- Set 1: 12 reps x 40 lbs
- Set 2: 10 reps x 50 lbs
- Set 3: 8 reps x 60 lbs
- Dead Lifts (with barbell)
- Set 1: 12 reps x 40 lbs
- Set 2: 10 reps x 55 lbs
- Set 3: 10 reps x 65 lbs
- One-arm Rows (with dumbbell)
- Set 1: 12 reps x 17.5 lbs
- Set 2: 10 reps x 20 lbs
- Lat Pulldowns (close grip machine)
- Set 1: 12 reps x 50 lbs
- Set 2: 12 reps x 60 lbs
Then hopped back onto the treadmill... and finished it up!
Tired! Home to cook it up! Tomorrow is the first day of Core Cardio & Balance!!!
