Wednesday, May 11, 2011


Warm Up: Jump Rope
600 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: 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:

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

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.

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