new workout 10/12/13

5 rounds:
- 20 alt db snatches(10 each side)
-20 alt stationary reverse lunges
-20 ab bicycles

    rest 5 min

4 rounds
- 20 squat thrusts w/release pushup - 1 min rest
-15 "                                                  "
-10 "                                                  "
-  5 "                                                  "

    rest 5 min

3 rounds
-10 inverted body rows
-15 ab v-ups
-20 bench stepovers

   rest 5 min

20 min treadmill @ 4mph/ 5%

the 80's

complete each exercise before proceeding to the next.......break each 80's up as necessary......then go directly to the next.......

80 release pushups(hands off floor and chest to floor each rep)

80 ab bicycles

80 bodyweight squats

80 cable lat pulldowns(50% of bodyweight)

80 alternate stepups


note: for the bicycles and  alt stepups the total is 80.....40 each side

workout for saturday, 09/28/13

5 ROUNDS
- 20 alternate db clean and jerks / 100ft walkings lunges

      2 min

4 ROUNDS
- db rows(12 each side) /  db stepups(12 each side)

     2 min

3 ROUNDS
-  10 squat thrusts w release pushup /  20 bicycles

     2 min

20 min stairstepper - low aerobic

09/21/13 training

5 rounds
   45 secs of dumbell thrusters/15 secs rest

              2 min rest

4 rounds
   12 pushups/20 ab bicycles/20 reverse lunges

              2 min rest

3 rounds
   15 underhand pulldowns/20 stepups
 

ok........been away from blog for a while.........spent summer up in show low az..........did strength training on Human Trainer suspension system.......mountain biking, kayaking,trail running, hiking......kept heart rate at no higher than 55% MHR for distance sessions........did short, specific intervals for threshold sessions........a-fib and racing heart rate under control........within 10 lbs of race weight.......doing lake havasu 70.3 triathlon november 9th......cutting down on grains and related products........not going paleo, but reducing % of carbs in diet.......will be designing and posting new  HIIT workouts.......

mondays HIIT
  1) dumbell thrusters - 5sets x 1 minute (use dbs that allow you to go full minute)  on 1 minute rest  
                                                      2 min rest
  2) alternate   15 cable lat pulldowns/15 pushups - 4 sets - no rest(use light enough wt  on pulldowns)
                                                      2 min rest
 3) alternate    15 ab v-ups/30 reverse lunges - 3 sets - no rest


facebook message me with any questions

new metabolic for saturday 04/20/13

10 rounds:
   300 meter row/15 pushups

5 rounds:
   12 alternate db snatch from floor /15 abdominal v-ups on flat bench

spin class

new metabolic for 04/13/13

five rounds:
20 alt box steps with 15/30 lb dbs
10 clean & press with 15/30 dbs

four rounds
15 pushups
5 lat pulls with 75% bdywt
20 ab bicycles

three rounds
20 reverse lunges
10 alt db floor snatches 15/30 lbs