P90X2 Week 9, Day 1 PAP Lower

P90X2 Week 9, Day 1

PAP Lower

New complexes today and PAP - Post Activation Potentiation!

Good fun too! I was cautious with my weights as I didn't want to go crazy.

This workout consists of 4 moves done in a circuit 4 times, very short break then a set of a different 4 moves done in a circuit 4 times.

Step up convicts, skater plyo, leg line hop & Tony's triangle. 

Step up convicts - is a weighted step up with a knee raise, then down into a lunge. I started with 2 x 2kg and a height of half way up my leg for first set. 
Set 2 I increased the height to just above knee just too see how it felt. 
Set 3 I increased weight to 2 x 7.5lb / 3.4kg and although I did it it affected my balance and I was a little all over the place so
Set 4 went back down to 2 x 2kg especially as I have another set of complexes to do  

Skater plyo was easy thank goodness as did loads of them in X3. Single leg hops were ok just about did most of them, eased off incase it bothered my knee again but pleased with what I did.
Tony's triangle is a beast of a glute burner for such a simple looking move  

Then Squat cross reach, Split Squat Jump, Monster Slalom and Side Bridge Leg lift.

Squat cross reach was ok as we do a very similar reach in X3 so that was nice to have a familiar move  again I went light though only 2kg first set, tried 7.5lb / 3.4g on the 2nd but just a little too much and I didn't want to kill my shoulders as it PAP Upper tomorrow!! So back to 2kg for last 2 sets.

Split squat jumps are Mary Katherines on crack! I did them all but was cautious.
Monster Slalom jumps I did fine in the first set, after the 2nd set my ankle felt a little weird so I modified the 3rd set and did a mini version in the 4th.
Side leg bridge was really tough for me, I tried and crashed and tried and crashed. 2nd set I modified to just side plank without the leg raise, 3rd I tried a few secs of leg up where I could. 4th set same but mostly leg down.  

Overall I kept up with the kids better than I thought I would and am pleased it didn't completely trash me. I'll up the weights to 3kg's when I do it again on Friday  assuming my legs feel ok??? because although it's Upper tomorrow there is more step ups 
It was pretty fast paced but I really enjoyed it - doing it twice a week though we will see how long I keep enjoying it !!!

P90X2 Week 8, Day 6 Base and Back + Ab ripper

P90X2 Week 8, Day 6 Strength phase done at last

Base and Back + Ab ripper

I managed to up a few reps tonight but not many as some I did harder versions working towards that elusive chin up. I did some slow negatives and some jumping up lower 1/4 to 1/2 way and back up again.
My bi's and tri's still sore so not surprising I didn't break any records tonight 

The plyo stuff all went well, I wasn't crazy with the jumping and tried to concentrate on my landings. No knee pain so yay  

Ab ripper was tough as always after yoga yesterday  I pushed when I could and laid there pulling my knees in when I couldn't  

But I completed the strength phase, so onward to the PAP ones next week. I'm looking forward to them and not looking forward to the repetition of them at the same time - wish me luck lol
I didn't do the elite block of X3 because the thought of the same workout twice a week didn't thrill me but I will push through and hope it does me good.
Some people have said they lost strength in this phase and I really hope that doesn't happen!

P90X2 Week 8, Day 5 X2 Yoga

P90X2 Week 8, Day 5

X2 Yoga

This is still tough  but got it done.

Got doms in triceps, biceps and shoulders today so I definitely worked them hard yesterday 

P90X2 Week 8, Day 4 Shoulders and Arms + Ab ripper

P90X2 Week 8, Day 4

Shoulders and Arms + Ab ripper

Well it felt great to get back to it today, fully rested and I went for it  upped most of my weights and really enjoyed it!

Ab ripper was tough as usual - I can do all the oblique roll crunch thingies but the rest are almost to really struggle but it's all part of the journey 

P90X2 Week 8, Day 3 (more recovery) X Stretch

P90X2 Week 8, Day 3 (more recovery)

Just a nice bit of X stretch today and then tomorrow on I can finish last week!

P90X2 Week 8, Day 2 (more recovery) Combat 45 and LM Pump Flow

P90X2 Week 8, Day 2 (more recovery)

Combat 45 and LM Pump Flow

Great stress reliever (no jumping even though knee felt fine) great burn and then peace calm and stretch with flow!

Flow still catches me unawares as the sun solutions are quite different to what I've got very used to with Tony but at only 20 mins its a little bit of yoga with some nice stretches in there and it finishes off combat wonderfully 

Lovely way to burn 550 calls!!

P90X2 Week 8, Day 1 (more recovery) X3 Cold Start and X3 Total Synergistics

P90X2 Week 8, Day 1 (more recovery)

X3 Cold Start and X3 Total Synergistics

Phew! I upped my weights tonight and wow I forgot how tough this can be  

Weighted plie squats I did with 8kg tonight and ooh feel the burn!
Balance Arch Press I did 8kg KB too and although I pushed through it was maybe a little heavy  
And the Warrior Squat moon at the end was a real booty burner!!!  

All the chin ups I did as jumping ones and even tried one unassisted but only got a few inches but I'll keep trying and I will get that 1st unassisted very soon  

And I went a visit to the pain cave over the last 48 hours and found some triggers in my lower leg and round my knee and guess what - did gentle running and easy jumping jacks during cold start and ........ no knee pain So thank you for the advice guys, if it carried on I would have got it checked out - but I think those pesky trigger points were the culprit!

All in all Great workout