Thursday, December 23, 2010

Metabolic Acceleration

Tried a variation of an aerobics method devised by Alwyn Cosgrove and used in an article called The Last 10 Pounds. Since I decided to give this a go at the last minute, I didn't follow the timing exactly. And because I'm doing a lot of heavy lifting, I shrank the complex down. Even then, the Metabolic Acceleration setup was still tough for me. No matter, I got it done.

A.) Complex (100 pounds x 1 rep each movement, 15 minutes with 30-45 second rest periods between sets): Deadlift, Barbell Row, Hang Clean, Push Press, Back Squat.

B.) Intervals (Jacob's Ladder): 15 Minutes, 30 seconds on, 30 seconds Off.

C.) Steady State: Cybex ArcTrainer, Level 4 Cardio, 15 minutes

d.) Army PFT Pusups/Situp: 4 sets of 30 seconds each.

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