The workout from Will was something new: 3 minutes extreme slow. He actually called to explain, so I think I mostly got it.
- Wall squat: Start just above 90* and pull down to the bottom during the entire 3 minutes. If you get to the bottom before 3 minutes are up, start back up again.
- 5-min standing ham (still not doing glute ham)
- Push up on knees, on hands only: I don't think I did this right, because I started down and then didn't have any where to go. See following points.
- Curl—standing—with 12-lb bar
- Push up on knees: This time I did it right—I didn’t start at the bottom, I started at the top and worked my way down as slowly as I could, which got faster after 1.5 min and I did about 3 times up and down but kept trying to pull down slowly.
- Curl—standing—with 24-lb bar: This time I used more weight and tried to pull down slower because on the first, I had 60+ seconds while I was at the bottom and I didn’t know if I was supposed to start again). I really tried to focus on lengthening my biceps.
- Crate crunch: Again, not sure whether I did this one correctly. I think I did more of a 3-minute iso than a 3-minute extreme slow.
30-min ride on the stationary bike:
- Farmer’s Bluff (there was a coast and sunshine…it was great because it’s been raining for the last 3 days!)
- Calories: 368
- Avg Power: 164.48 (I beat the pacer by nearly a minute; it should have been way more because he was set at 110 watts. It must go by speed, also.
- Miles: 6.91
I stayed on for an additional minute or so, but the actual 6.9 miles took me 29:40 something. And I kept my cadence at or above 100 for the majority of the time; I never saw it go below 96 and I didn’t let it stay there for long. I saw it get up to 117 on some of the downhills.
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