Strength (Running training) 1:00:00 [3]
rhr:41 slept:8.25 weight:65.1kg shoes: Asics Gel DS Trainer 16
15.2
While warming up, it was kind of entertaining to see one of Llew's super sprinters dying on the workouts we've been doing. He would quit when they got really tough and start cursing. He needs to suck it up more.... He needs to do an adventure race to learn about not quitting :)
Was feeling really good so I told Llew to hit me hard. The warm ups went well and felt good. Running stretch, running lunge, leg swings, scorpions, v sits.
Squatting on an upside down Bosu while thrusting a medicine ball up from the abs.
One foot forward on a Bosu, one foot back on the ground, while twisting and raising the medicine ball, to work the abs. Had to modify the foot placement on this because it flexed the toes on my rear foot too much.
Supermans and swimmers without weight, really flexing and holding the pose.
Leaning lunges: walking up double stairs, first without weight and staying really low, while kicking the butt and tearing the ground, squeezing the glutes (this saved the hamstring from getting tired too early) driving the knee forward, repeat; then with a 35 lb plate held over my head, not having to stay as low. 10 sets of each.
90 seconds of burpees while holding and raising a 35 lb barbell. At first I thought this was pretty crazy but I did fine with the weight until the last 10 seconds.
Calf raises on the leg press machine (inverted sled), with 180 lbs of weights plus Llew leaning on it, especially during the last 20 of 50-40-30 with 5 second holds between each. Really had to battle him for about the last 20 of each set and was cramping up.
25 inverted ab curl ups - these went well.
3 minute elbow plank.
Good, sweaty workout.