My workotus have officially taken on a regular pattern. I made up a circuit today in the spirit of the XFM ones I've been doing lately. I like the shorter, more intense workouts with the "cardio" portion broken into shorter portions (because running is harder and rowing is kind of boring). Each circuit tends to contain a push, a pull, and a hip/leg exercise. Perfect proportions.
Here's what I did:
4 rounds
500 m row
15 sumo deadlift high-pulls #35
15 (each leg) split squats #25
15 push presses #40
I made some adjustments as I went along. Set 1 of row was actually a 400m run, because the erg was occupied. I used 40 lbs on set 4 of the SDHP's because the 35 lb didn't get as heavy over the sets as I expected. (I think I can do these at 45 no problem if I'm doing fewer reps/sets.) I only managed 12 reps on set 3 of the split squats. Push presses went as planned - I did them with slow eccentrics. It seemed light for push presses at first, by by the 3rd and 4th set, I was needing to pause to catch my wind around rep 10.
Tried an easy run for a cool down and to shake out the legs (those split squats were torture!), but aborted after a few minutes when I was beset by abdominal cramps.
Weigh-in: 145 lb (late afternoon)
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