Strength Block:
Clean and Jerk 3-3-3
Snatch 3-3-3
Aerobic/Zone 2 Block: “Slow Cindy”
20 minutes of constant movement
5 pullups (recover to zone 2)
10 pushups (recover to zone 2)
15 squats (recover to zone 2)
If you missed “Helen” yesterday, you can do “Cindy” as you usually would: full out, max speed, minimal rest. However, the intent today is to build metabolic flexibility: the ease and speed at which your body switches from burning carbs to burning fats, and back again.
Exercisers who do *only* high intensity interval training tend to burn a lot of calories, but those calories aren’t always coming from fats. Instead, they deplete carbohydrate reserves and even break down lean muscle tissue because they can’t feed the metabolic furnace fast enough. It’s like throwing your living room furniture into the stove to keep the fire blazing.
With that in mind, the goal of “slow Cindy” isn’t to complete a number of rounds, but to minimize the time required between rounds to slow your heart rate and get back to metabolizing fat for fuel. If you have a heart rate monitor, wear it; if you don’t, take 20 seconds’ rest every time you switch exercises. You should be able to breathe through your nose for the entire 20 minutes.
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