Okay headed down to the Canada place fitness Centre for my third high intensity day.
I felt good going in and was really looking forward to this workout.
It did not disappoint I pushed it and really tried to pump out the reps.
The first round I go fast but try to set good form.
The second round I want to do as many as I can.
From then on I want to try and match that number or more.
Not too bad. The Knee through I dropped a couple of reps by the eighth round. MOST certainly the push-up had me drop by four at the eighth round.
The rest I was able to maintain or even pick up.
All I know is I was dripping wet at the end and going up stairs seemed to test my lesgs. LOL
Feeling really good right now.
6 intu-Flow exercises for a minute each
6 exercises 20 second on 10 seconds rest for eight rounds each 1 minute between – great stuff
6 Yoga compensatory poses held for a minute.
At high intensity you are looking to hit an RPE of 8 to 10
RPE = Rate of perceived exertion with 10 being the hardest you have ever worked (puking at the side to be blunt).
45 minutes
94 hours 54 minutes
hard work Rick , hows the recovery , do you feel a body wipe ? , any tension ? or do the cpmpensations mostly deal with them ?
mostly curious as if theres lactic buildup etc , recovery must be everything in this programm for it to work . i need to do my intuflow to cope with juijitsu …. not 18 any more …..
Hi Marcus:
Right after the workout I am toast. Which if I hit the right RPE I must be. IF I can do anything else after it that requires exertion then I did not hit the RPE target.
I find the compensatory moves a must and as they really target the areas pressed.
As I say in my post from today even feeling good once the Intu-Flow portion starts I find out where I really am feeling the day before. Sounds odd until you do it.
I am having a blast!