Day 75: Combo's, Sprints, and Core

Last night after work, I hit the gym for another session of Track Club workouts. We did some Deadlift and box jump combos, plus lunge and switch jump combos to start the workout.  We followed it up with a good dose of 10m starts with the timer and a handful of 20m ones to finish.
Both of us felt some fatigue in our legs and weren't quite running at top end with our sprints, we were within a tenth or so, but we didn't feel very fresh. I had a previous heavy deadlift session the day before, plus a morning run, which made me feel pretty sore before the workout began. My student-athlete was a bit tired from a leg day at the gym as well. Overall, we at least got in some work for the week on power and speed.

This morning I was still feeling some soreness and achy feelings, so I went with the CU24 Level 2's Core routine on the stability ball.  This is a nice 14 minute routine of bodyweight core exercises.  It is a good little routine to help loosen things up and not pound my body like a kettlebell workout may do. I was thinking of a KB clean workout this morning, but my back was telling me NO.

I'm reaching the last 2 weeks now of my first 90 days of workouts for the year. I've had a bit of a break from my AdvoCare products and am planning to finish with some Slim and Spark. 

I look back and I've lost 8 pounds, I seem to keep steady at 200 at the moment and about 16% body fat.  I hope to nudge that a bit further down before the 90 day mark, but there are a lot of factors to get there as well.  I've noticed every day can be a little different, even with 2 workouts a day some days.  I usually do a morning session of either running or kettlebell work, then leave the evening workouts for the weight room and some sprints at night.

I do have a race next week, a fun one-mile race to try and I've been waiting a long time for such a race to happen.  I feel I should be in decent shape to handle that.

All in all, its looking like a nice weekend for a workout and perhaps some bike rides, so maybe I'll get out on the fat bike again in the country.

Success Starts Here!
Coach Rick Karboviak
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