GYM419 WOD #4: Rest Day
Sunday is the day of rest.
Beginning tomorrow we will be moving into a new format for lifts. We will be doing half body splits. For example:
Monday = Upper Body
Tuesday = Cardio
Wednesday = Lower Body
Thursday = Cardio
Friday = Upper Body
Saturday = Cardio
Sunday = Active Rest Day
Then the cycle continues with Lower Body on Monday, Upper on Wednesday, etc. the cycle keeps going U-C-L-C-U-C-L-C with the active rests thrown in.
The workout formats will all be the same. They will follow a reverse pyramid format with a superset for each exercise.
Machop: 8-6 Superset 8-8
Machoke: 10-8-6 Superset 10-10
Machamp: 12-10-8-6 Superset 12-12
You will be using weights that you are comfortable with. You want to be challenged with every set, but you only want failure during your superset. That being said, everyone should be doing the Machamp level. Don’t cheat yourself. Use smart weights and you can handle it.
This will all make sense tomorrow.
The rotation takes two weeks to complete. After two rotations there will be a week of standard style workout splits. Then we get right back into this format.
Get ready to get destroyed!
In the meantime…for today’s active rest:
Machop: 30 mins stretching
Machoke: 1 hour shadow boxing/martial arts training
Machamp: Spar/Hit the heavy bag