Wk4 – Super 8s Upper Strength Workout

After my Metafit course on Sunday, I decided that it would be a good idea to change my Super 8s Strength workout to encorporate more high intensity body weight exercises to really make me work hard, along with lifting heavy weights.  I’ll split it into Upper one day and Lower the next strength day, and will finish off with hard intense plyo and weights workout at the end.

Here’s my Super 8s Stregnth workout, split into two days:

Super 8s Warm up 1So, instead of an easy cardio warm up, I designed a full body, body weight warm up with exercises such as jumps and fast movements.  I do each exercise for 30 seconds, with 10 seconds rest, then repeat the circuit twice as a warm up. 

<< Here’s the warm up I did this morning, which took me 11 minutes (and it was better than a wee easy cardio warm up on the bike or treadmill).

Then I did this Upper body workout:

Super 8s Upper 1

I guess you could say I didn’t really have much rest between sets…
For example on the Bent Over Row:

  • 8 reps Bent Over Row
  • 10 Suicide Dips
  • 7 reps Bent Over Row
  • 10 Suicide Dips
  • 6 reps Bent Over Row
  • 10 Suicide Dips
  • 5 reps Bent Over Row
  • 10 Suicide Dips
  • Failure reps Bent Over Row (8 today)

The above format kept me working hard and made sure I had limited rest.

Here’s the stats and HR graph from this morning:

Super 8s Record 230113

I’m pleased to say I got a 3.1 on the Garmin Training Effect (I usually get about 2.4 ish)… so I must have been working harder than normal. 🙂  Here’s the Garmin link.

HR 230113

My next Strength workout is Friday morning… which will be a Lower body one (the top day on the graphic at the top of the page). 🙂

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1 Response to Wk4 – Super 8s Upper Strength Workout

  1. Pingback: Wk4 Training Summary | Lorn Pearson Trains…

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