JAFFEBBEWP33

Warm Up: Jump Rope

600 Jumps

Stretch:
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: Pull-ups and Dynamic Legs

1) Max Pull-ups with as little machine assistance as possible (if you can do them free, then repeat after 2 minutes rest, then proceed to #2)
2) Max Pull-ups with 20 additional pounds of machine assistance
3) Max Pull-ups with 20 more additional pounds of machine assistance

3 times:

12 dynamic step ups with dumbbells

20 fast squats

10 fast twitch jump lunges

8 supine leg curls on stability ball

20 bicycle crunches

Cardio: RPM Tabata

Set the recumbent (or standup) stationary bicycle to a low/medium resistance. Establish a comfortable “cruising” RPM, then establish a “fast” RPM by cycling as fast as you can for 30 seconds. Once you’ve established these values and recovered from your fast test, begin a 5 minute cycle tabata:

10 rounds of: 20 seconds “fast” RPM, 10 seconds “cruise” RPM

Cool Down:

Cruise 2 minutes on the recumbent, then bike 2 miles at a pace between “cruise” and “fast”.

Stretch: Shoulders, Chest, Back

Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.

Tomorrow is a rest day, and Friday it’s back to the track!  Let me know how it's going!  Tweet about it @geoffcraft #FitnessIsLove and/or #JAFFEBBEWP.  Eat well, drink lots of water, and have fun!  Love you!

Get fit.