After having a 3 workout week the week before, I was hoping I’d be able to do 4 workouts this week. I had already planned on this past week to be only 3 workouts because of my union convention, but I wanted to see what I could do to fix that. But a lot of other things are happening in my life right now, so I couldn’t make that work. So it was another 3 workout week for me, and I did my best to maximize the classes I was able to go to.
Monday’s workout was a bit tough due to pain, but I was fortunately feeling a bit better than I had the past week. And I needed to be feeling better because it was a tough endurance and strength workout! Having both endurance and strength in one class was tough, but it was a good challenge.
For cardio, we had one long block with no recovery. We had base pace increasing inclines for 75-seconds each with a 2-minute flat base pace between. The resistance levels did get higher than what I usually use for my push pace and all-outs, so I needed the flat base pace time to catch my breath and let my legs rest a little bit. But just like it normally is, the inclines felt like they took forever and the flat road time flew by. And after about 20-minutes of this work, we ended with a 1-minute all-out. Because we had been doing so much with inclines during the workout, I did my all-out at a lower resistance level than I normally would.
On the floor, we had 2 blocks. For both blocks, we started with a little bit of rowing work. We had 15-stroke drills and then overhead triceps and chest presses with a medicine ball. We repeated that and then went to the floor for the rest of the block. The first block had hip hinge low rows, low rows on the straps, and plank bird dogs. And the second block had deadlifts, single-leg deadlifts (which I do without weights and use more core strength so I can hold on for balance), and plank leg lifts. Even though I wasn’t feeling completely better, the floor work didn’t make me too nauseous so I didn’t have to make that many modifications for the exercises.
Wednesday’s workout was a mix of endurance, strength, and power. And it was the day after my doctor’s appointment and my foot was in a lot of pain. I have dealt with this before, and sometimes it’s not as bad as it was this time. I wasn’t really able to put my heel on the ground, so I was hoping I wouldn’t need to do much rowing. I have had to try rowing without putting pressure on my heel, and it’s extremely difficult. Fortunately, there was no rowing in this workout. But it was another crazy challenging day!
Cardio was another single-block workout with no recovery built-in. I added in little bits of recovery for myself because even on the bike it can make my heel hurt. But at least I was over feeling pain and nausea, so I was only dealing with one issue. We had a 3-minute push pace, 2-minute push pace at incline, 1-minute push pace at incline, and then repeated that all again but in the opposite order. All of the base paces between each push pace were 90-seconds. And at the end, we had a 90-second distance challenge. Just like on Monday, I had done a lot of higher resistance levels during the workout, so for that last distance challenge I used a lower level on the bike than I normally would.
And on the floor, we focused on drop sets. A drop set is where you use a heavier weight for a lower number of reps and then immediately use a lighter weight for a higher number of reps. We had 3 blocks with 1 drop set exercise for each block. The drop set exercises were chest presses, seated low rows, and bicep curls. And we had 1 other exercise in each block with pull-ups on the straps (I did high rows on the straps), push-ups, and squats to upright rows. Some of these exercises were a bit tough because of my heel, but I was able to work around the pain for most of them. The squats were the hardest thing for me, but I just took a little break when the pain was getting worse.
And Friday was my last workout of the week (Saturday was the first day of the convention!). Again, my heel was still hurting and I was having some hip pain because of how I was walking to not be in pain. But it was manageable. I was worried again that we might have some rowing, but I lucked out and it was another day without rowing! But it was another strength day, so just like the rest of the week, we had a lot of incline work.
For cardio, we had 3 blocks with similar patterns. The first block was a 2-minute base at incline, 1-minute base without incline, 90-second base with incline, 1-minute base without incline, and a 1-minute all-out with incline. Each block, the incline got higher but the incline time was shorter. The second block had 3 incline intervals for 90-seconds, 75-seconds, and 1-minute with the same flat base paces and 1-minute all-out at incline. And the last block had 3 incline intervals for 1-minute, 45-seconds, and 30-seconds with the same flat base paces and 1-minute all-out at incline to end the block.
On the floor, we also had 3 blocks. In each block, we had 3 exercises but the first two exercises were designed to do back to back without changing the weights we were using. The back-to-back exercises were front raises and lateral raises, deadlifts and lunges, and hip hinge low rows and bicep curls. For those exercises, the only modification I had to make was to do the lunges without weights so I could balance. And the other exercises we had were low rows on the straps, squats, and chest presses on the straps. Just like with Wednesday, I had to take a few little breaks because of pain but it wasn’t that bad.
I do feel like I did the best I could with the workouts I went to this week. I would have loved to have fit in a 4th workout another morning, but my schedule just didn’t work to add that in. But just like I said last week, doing 3 workouts is still great! And hopefully this week, nothing crazy happens with my schedule so I can get back to my normal 4 workout week!
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