Tuesday, May 3, 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

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.

Resistance: For Time!
Push it as hard as you can!  If you need to take a rest, rest for 3 breaths only, then get back to work. (rest as many times as you need, but only for 3 breaths!!!)  Keep the weight on the military presses pretty light, since speed is the name of the game on this workout.

21 squat jumps
21 standing barbell military press
21 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)

15 squat jumps
15 standing barbell military press
15 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)

squat jumps
standing barbell military press
pull-ups (assisted on a machine, jumping, or with a bungee if necessary)

Record your time, weight used, and modifications so you can track your progress.

Cardio: Treadmill Tabata
Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 if you have been running at a high level, 10 or faster for super-elite runners). For 5 minutes alternate 20 seconds running, 10 seconds resting on the edges

Cool Down:
Walk half a mile.

Stretch: Shoulders, Chest, Back

Tomorrow is a rest day, and you’re gonna need it.  Thursday will be a simple warm-up, factorial basics, and a long run.  Let me know how it’s going (tweet about it: tag it #FitnessIsLove). Eat well, drink lots of water, and have fun!  Love you!

Get fit.

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