Day 12 was the Restore routine in XB and total body tempo in 645.
Nothing new to report about the Restore Routine. It went the same as it did a couple of days ago with no additional gains in flexibility, but no losses either.
The 645 block was focused on the shoulders and chest. It has three blocks. Each block has three sets of two or three exercises with no rest between the exercises and 45 seconds of rest between the sets.
In the first block, you do two moves, lying close presses (basically presses with the dumbells squeezed together) and then you do what Amoila calls T raises, in which you bend over and do a fly with your thumbs up (so it is hitting your rear delts). For each exercise, you do three counts down, focusing on the eccentric or lowering part of the motion.
In block 2, you do eccentric push-ups, (one count up and three counts down) and then you do beast underswitches. For those, you basically go from beast mode and do a clickthrough so you are doing a "reverse beast" with your but toward the floor.
The final block has three moves in which you do kneeling shoulder press in which you turn away from your bent knee as you press, then you do the bananas from P90x, and then you do an offset carry in which you hold one weight above your head and the other weight at your side and march, 17.5 seconds on one side and then switch to the other side.
The 645 workout is again challenging, but not overwhelming. I found myself getting very tired even with light weights and on a couple of the moves I actually had to decrease the amount of weight I used for the second and third sets.
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