7:00 at level 5 on the elliptical machine (whatever that means)
active stretching
Tabatas:
Pull-ups/Chin-ups:
13, 11, 5, 2, 3 chin-ups, 2 chin-ups, hold pull-up for :10 & lower slowly, hold chin-up for :10 & slowly lowerThrusters w/ standard bar:
10, 9, 9, 8, 7, 6, 6, 6Chuck Kellers w/ 20" box:
11.5, 11, 10.5, 10, 9, 9, 8.5, 10.5Russian Twists w/ 10lb dumbbell:
19, 20, 20, 20, 18, 14, 13, 14
Leg Strength:
2 sets of:
6 x Negative Single-leg Squats per leg
1:00 rest
10 x Partial Single-leg Sqyats per leg w/ 2 x 5lb dumbell
1:00 rest
(refer to 3/13/2008)
2 comments:
Can you explain what you mean by partial single-leg squat? And why not do pistols?
The leg strength portion of this workout was taken directly from an article recommended by Frostilicus: The Best Workout You're Not Doing. I'm not in love with the names they've given the exercises, but since I snagged the workout from them, I'll stick to their names. They do a better job explaining things than I could.
The article suggests a progression to follow in the event that you aren't strong enough to do a single-leg squat. For whatever reason (ankle sprain in January or right-handed pivoting), my left leg is not strong/stable enough to perform the squats as described in the article (right leg is plenty strong enough). I'm following the progression they suggest to hopefully get myself into balance. Basically, I'm treating it like rehab.
Seems to me that pistols would be an appropriate substitute for the exercises I'm doing here.
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