Have you ever had one of those days where everything clicked? Everything just felt right? All the planets and moons were in alignment? Your engine was firing on all cylinders? I had one of those days today. I had an excellent, restful night of sleep last night. I woke up refreshed and had a small, but healthy breakfast meal. I was very productive at work (day job) all day and snacked on healthy little meals all day until training. I taught a newbie (great job Emily!) before my late class and was feeling even better. I decided to lower the hammer on the 6:30 class tonight. They're mainly my advanced guys and we experimented with a different warm up and I introduced them to an RKC Grad Workout. I participated with them during the warm up after teaching the progressions and I couldn't believe how prepared I felt for the workout. The main course of the workout was tough and challenging, but not too stressful. A little stretch routine at the end completed an extremely fulfilling session. I ate well right after training and chilled out in front of the tube for an hour or so. Off to bed to see if I can't duplicate this tomorrow!!!
Here's my workout today including warm ups:
Z Health - Neural Warm Up Level 1
Planks - Various Positions - :30 Each - 4x
Demo for newbie - About an hour of core exercises...all very light.
Warm Up w/ Advanced Class - Various Partner Active Straight Leg Raise Exercises
Continued Warm Up Circuit - 3x
Single Leg Dead Lift - 40kg - 3/3
Turkish Get Up - 24kg - 1/1
Strength Circuit - 5x
Front Squat - 28kg - 3
Row - 28kg - 3/3
Finisher - RKC Grad Workout - 20 Sets
Walking See Saw Press - Double 24kg - :20
2-Hand Swings - 24kg - :20
BTW: The guys did awesome in this one! It was extremely demanding and I'm sure they're looking forward to the next one!