Warmup: Warrior Wellness Beginner
Stairclimbing: (With 15# clubbells in Shoulder Park)
First Set: 90 seconds, made it to 12th floor, followed by 5 repetitions each arm of Armbar Counter-Strength Routine. Walk down for 90 seconds rest.
RPE: 7 RT: 5
Second Set: 80 seconds, made it to 8th floor :P , followed by 5 reps each arm. Walk down for 90 seconds rest.
RPE: 8 RT:5
Third Set: 80 seconds, made it to 8th floor, followed by 5 reps each arm. Collapse until regain dignity, walk up two floors to apartment. :P
RPE: 9 RT:6
Goal is four sets of 90/90. for first two weeks of this regimen. However, my stair running degraded to a brisk walk, to a "Just One More Step!" pace. :oops: I also had to choke up for the Clubbell® work, especially with my left arm. Interestingly though, the last reps, even though I had full body fatigue, were better than the initial reps. Considering, that I am getting over this cold, and have not done my usual training besides going to class, this is a good start. This is going to be a great program!
In light of my less than stellar technique on the Clubbell® routine, should I ratchet starting at 1 repetition? As in go 1,2,3. 2,3,4. 3,4,5. Also, I assume that the end of the ratchet is when I can no longer perform the routine in good form?
Also, should the work or recovery time include the Clubbell® routine, or be separate?
I ask because as the HIIT program progresses the work/rest time decreases and the sets increase. At the end point, the scheme is 10 sets of 20 seconds work, with 10 second recovery periods.
For this day, I did 90 seconds climbing, then the routine, then the 90 second recovery...
Thanks for this program!