Tuesday is “Variety Day”
Posted by ironbellathletics on May 13, 2008
Which is AOS code for “kick your ass”. Today, we’re going to perform a variety of exercises in a relaxed and easy manner…
Yeah, right.
The AOS ETK workbook called for doing rounds 2-6 of AOS Providence, 2 times. Now, if you haven’t ever done the Providence or Newport workouts, you would be advised to start slowly, because the exercises and pace catch you off guard at first. Val and I last did the Providence workout during the Winter/Spring of ‘07.
Here’s a rundown of the exercises we did:
Warm-up with 3 circuits of wall squats, halos and pumps.
16 KG bell for me, 9 KG bell for Val.
Clean - R5, L5, R4, L4, R3, L3, R2, L2, R1, L1, then R5, L5, R4, L4, R3, L3, R2, L2, R1, L1
Rest 1 minute
Floor press - R5, L5, R4, L4, R3, L3, R2, L2, R1, L1, then R5, L5, R4, L4, R3, L3, R2, L2, R1, L1
Rest 1 minute
Squat and Sumo Deadlift - Right side 30 seconds squat, 30 seconds sumo deadlift; Left side 30 seconds squat, 30 seconds sumo deadlift
Rest 1 minute
Single leg deadlift - R 5, L5 alternating for two minutes
Rest 1 minute
Windmill/overhead squat - Starting on the right side, one windmill followed by one overhead squat. Right side for one minute, Left side for one minute.
Rest for a few minutes then do the circuit again.
Finish with 20 janda sit-ups, 10 straight-leg sit-ups, and stretching for the hamstrings and lower back.
Next: Wednesday is medium day!!!
