Thursday, April 28, 2011


Warm Up: Bicycle, Jump Rope
9 minutes on a recumbent stationary bicycle; 6 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.

400 jumps

Stretch: Shoulders, Chest, Back

Resistance: Max Rounds!
Here it is again!  Keep track of how many rounds you complete in 15 minutes (since it’s timed, use the 3 breath rest rule… as many rests as you need, but only 3 breaths)

5 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
5 push-ups

Run 2 miles. (treadmill, elliptical, track, or hit the streets)

Cool Down:
Walk half a mile.

Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Tomorrow will be more volume with less intensity, and Saturday will be your second rest day this week.  Let me know how it’s going (tweet about it: tag it #JAFFEBBEWP, or #GetFitMovement). Eat well, drink lots of water, and have fun!  Love you!

Get fit.

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