Day 22 is the start of week 4 in 645 and the final week of Stage 1. So, today's workout was lower-body strength again. And, in XB it was the Restore routine again.
Restore went about as well as it did a couple of days ago. No gains or losses in my range of motion.
The final week of stage one is what Amoila calls a "de-load week". It is akin to what P90X called a recovery week. This is a bit different, however. Instead of just doing low-impact workouts, you are still doing the same kinds of exercises, you are just reducing the number of sets (aside from during the EMOM block). In the EMOM block, you still do four sets, but for blocks 2 and 3, you do three exercises, back-to-back like usual, but you only do two sets. So, you are cutting (approximately) 30-60 reps out of each block. The workout is still 45 minutes long, but to make up for the time lost to the reduced number of reps the warmup is much longer (about 15 minutes) than usual. For the exercises that you use weights, you are still doing 10 reps with the heaviest weight you can use for 10 reps. For the bodyweight exercises you are doing those for 35 seconds, doing as many reps as you can in that amount of time.
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