Today is Day 7 of the Triple Threat program. I’m pretty tired today and a little lacking in motivation, so it will be tough but I’m looking forward to it. I love the hybrid idea – combining strength moves with conditioning into one awesome workout. Plus it’s pretty short and simple, I’ll be able to get it done in less than an hour without a problem, probably less than 40 minutes depending on how the strength sets go.
Front squats are harder than back squats because you have to really engage your core to keep your upper body upright. I always have to make an extra effort to keep my chest and head up and my weight back on my heels as the weight constantly wants to pull me forward. Since I don’t yet have access to a squat rack, I usually do front squats when I use the barbell (as opposed to dumbbells). Sometimes I will do a push press with 100 lbs and reset the bar on my back but that only works for a few sets before I get too tired to push it back over my head into a front rack position and put it down safely. I never want to unnecessarily risk injury. But anyways it will be nice to get the front squats out of the way first, and they are really a very effective exercise, especially for your quads and core.
I love doing overhead presses both with dumbbells and the barbell. It’s just a really powerful, fun exercise, and one that I’ve seen a lot of improvement in. It has also been one of the most effective exercises for building my upper body muscles, which carries over to lots of other exercises as well.
It has been awhile since I’ve done an AMRAP (as many rounds as possible). Honestly, I prefer endurance workouts where there is a set amount of time for work and rest (like Tabata style training), because I have a hard time pushing myself to go for that extra rep or set when I’m trying to get as many reps or rounds as possible. I should be able to do at least 5-7 rounds in 10 minutes, if not more, but we’ll see. Sometimes exercises look really simple on paper but end up being a lot harder once you’re in the middle of the workout.
DAY 7 – HYBRID
Front squats, 5 sets of 5 reps, rest 2-3 minutes.
Overhead Press, 3 sets of 8-10 reps, rest 1 minute between sets.
Circuit: 10 minute AMRAP
Burpee Box Jump X 10
Kettlebell Swing X 15
Russian Twist X 20