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


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