I’m beginning to really understand what is meant by high intensity. The 4x7 protocol really lends itself to high intensity training, specifically on one day out of each 4 day cycle. I have struggled in the past to figure out ideal ways to modulate the intensity of my training sessions which resulted either in under- or over- training. With the 4x7 that seems to be something of the past. Today was a perfect example. I did the second of my high intensity sessions in my current 28 day macro-cycle and managed to nicely up the intensity compared to the first high intensity day. This was my session:
Kettlebells: 16kg / 3 minutes work / 2 minute rest
One Arm Jerk: 24/24
Body Weight Exercise Revolution high intensity session:
5 supersets of 6 reps per exercise / 2 minute rest of:
Quad Squat, Spinal Rock, Leg Swoop, Jump Squats
The kettlebell session went well but I could feel my breathing starting to rush about midway through the snatch set. The body weight stuff was again a smoker, but a bit better than the previous day I did this circuit.