Weighing in around 260lbs. Need to focus on cardio and metcon to reduce weight. While I love lifting, I have some aches and pains, which I am not clear on the cause...could be carrying so much weight for so long has finally caught up with me at 47, could be lifting heavy weights has caught up with me, or some combination of both or something else entirely. Nevertheless, my plan is to do Maffetone style cardio three times per week and do short metabolic conditioning workouts three times per week, with Saturday being a rest day/unplanned day. I may also do some light rowing/walking prior to metcons.
My running plan is to build slowly to avoid injury as I want to run in minimalist shoes. Currently, I am using my favorite pair of shoes ever, which is an old pair of NB Minimus shoes. The only complaint with these shoes is that it is easy to tear the fabric, which both shoes (right and left, similar spot) currently have (my first pair did the same thing). So, I will be unlikely to buy them again, but they are still my favorite.
Sunday, 2/2/20
Jogging, HR under 130 most of the time. 7 minutes of maffetone jog, 3 minutes walking, 4 rounds.
Monday, 2/3/20
Magic 50 style workout by Ross Enamait
5 DB snatches per arm (25 lb db)
5 DB Swings per arm (25 lb db)
10 4-count burpees
Rest 1:30, 2:00, 2:00, 2:00, 3:00. So, 5 rounds with longer rest times than Ross prescribes. My focus on this first workout was getting HR below 120 before staring next round, which took a very long time between rounds 4 and 5. Dumbbell weight was light, but still got my HR up significantly before doing burpees, so clearly, I need to focus on conditioning.
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