Monday 11Mar13
20 minutes of INTENSE intervals on a bike.
5 min: FAST
5 min: 30 sec FAST; 30 sec SLOW
4 min: 60 sec FAST; 60 sec SLOW
5 min: 40 sec FAST w/ heavy gear standing; 20 sec SLOW
1 min: recovery
look how much fun I'm having!
4 ROUNDS OF:
500m ROW:
- push through your heels
- squeeze shoulder blades at the end
sorry no pic :(
25 PULL UPS:
- chin above the bar
alternatives:
Jumping Pull Ups:
- feet on ground or box with hands on bar so you can use your legs to jump yourself up
Thera-Band: Attach a thera-band to the bar and place one end under your feet to help spring you up.
Assisted Pull Up Machine:
- knees or feet with go on the bar or pad (depending on machine)
- raise yourself up (chin over top) and slowly lower down to strengthen back
** the more weight you add, the less you lift
25 KETTLE BELL SWING:
- feet hip width apart, chest up, and shoulders back, KB between your knees
- drive your hips fast and hard forward, swinging the KB overhead
- keep your core tight and chest up, allow the weight to swing to the bottom, and repeat
- drive your hips fast and hard forward, swinging the KB overhead
- keep your core tight and chest up, allow the weight to swing to the bottom, and repeat
25 SUMP DEAD-LIFT HIGH-PULL: (inner thigh blasters) :)
- feet WIDE, toes pointed out, chest up, and weight on the ground between your heels
- keeping your chest up, drive hips forward, keeping the weight close to your body
- bring weight as high as you can with your elbows to the side and up
- slowly lower down, tap the ground, and repeat
25 BOX JUMPS: (my favorite)
- use arms for momentum and keep chest up
- bring hips forward at the end to complete the move
- jump back down working on your rhythm or step down to protect your knees
alternative:
- step up and step down
DRINK WATER. Duh.
