Killer day - Anaerobic with Back/Biceps routine

So I have changed up my AM workout. Instead of doing the Cardio X routine from P90 X as my morning workout I am going to start incorporating anaerobic and conditioning drills instead. So this morning I did an anaerobic session down at the college track.

I ran 200m within 40 seconds - rested 20 seconds - ran 100m within 20 seconds - rested 40 seconds and repeated. I did 9 circuits, 1 shy of my 10 circuit goal. I could feel a cramp coming on so I sprinted my last 100m at full speed and even after the previous 9.5 circuits I was able to sprint 100m in 16 seconds . . . not too bad.

So it was a total of 2700 meters sprinting in a matter of about 10 minutes. As one could imagine that hurt. haha. But there is such a big difference between actually getting out and running versus any other type of stationary cardio, meaning self contained in a room. I think this will really sky rocket my conditioning.

Mondays I will do speed conditioning in the morning, lift in the afternoon/evening.

Tuesdays Plyo (speed/vertical training) in morning, basketball in evening

Wednesdays anaerobic conditioning in morning, lift in afternoon/evening

Thursdays Yoga in morning, volleyball in evening

Fridays Cardio X in morning, lift in evening (my Friday lift is a Legs & Back routine, so I decided to skip any heavy duty running or speed drills, etc. for the sake of my knees/legs)

Saturdays Kenpo

I'm pretty excited.

So my PM workout today was Back & Biceps. The basic concept is doing 2 back exercises followed by 2 bicep exercises:

Wide Pull Ups - 15 reps
Lawnmowers - 20 reps w/35lb dumbbells
Twenty Ones - 21 reps w/25lb dumbbells
One Arm Cross Body Curl - 10 reps w/ 30lb dumbbells
Switch Grip Pull Ups - 14 reps
Elbow Out Lawnmowers - 15 reps w/35lb dumbbells
Standing Bicep Crurls - 10 reps w/30lb dumbbells
One Arm Concentration Curls - 10 reps w/30lb dumbbells
Corn Cob Pull Ups - 5 reps
Reverse Grip Bent Over Rows - 12 reps w/35lb dumbbells
Open Arm Curls - 8 reps w/25lb dumbbells
Static Arm Curls - 16 reps w/30lb dumbbells

BREAK

Towel Pull Ups - 12 reps
Congdon Locomotive - 30 reps w/30lb dumbbells
Crouching Cohen Curls - 15 reps w/25lb dumbbells
Corkscrew Curls - 12 reps w/25lb dumbbells
Chin Ups - 15 reps
Seated Back Flys - 10 reps w/30lb dumbbells
Curl Up/Hammer Down - 8 reps w/35lb dumbbells
Hammer Curls - 10 reps w/30lb dumbbells
Max Pull Ups (parallel pulls) - 2 reps + 11 reps assisted
Superman - 5 reps @ 10second holds
In & Out Hammer Curls - 16 reps w/25lb dumbbells
Strip Set - 8 reps/35lb, 8 reps/30lb, 8 reps/25lb, 8 reps/20lb

Cool Down

I'm tired and going to bed.