I woke up on Friday morning feeling great. I felt loose and relaxed after Thursday's great Intuflow and Prasara session. Within an hour after I got up I got struck down by a vicious bug that left me in bed for most of the weekend. I cannot recall having slept that long for years. Anyway, now that I'm back in the land of the living I can finally pick up on my training with my second moderate intensity day of the 4x7 cycle. The plan at the moment is to use the AKC protocol framework on the moderate day but working with heavier weight at lower rep ranges. The high intensity day will be based on lighter bells and faster work or alternatively on classic GS style long sets. Here is what I did today:
Press (16kg) / 3 minutes: 15/15
Push Press (24kg) / 3 minutes: 15/15
One arm Jerk (32kg) / 2 minutes: 4/4
One slow round of the Cricket flow.
I struggled today, especially in the second and third set. The bug clearly took it out of me but at least I managed to do something today. Hopefully by tomorrow the after-effects would have worn off a bit more.