Tuesday, December 9, 2008


I taught cycling as usual but it wasn't much of a workout for me because a lot of people in class were having trouble with their heart rate monitors, and when that happens I end up having to spend a lot of time off the bike coaching them through the workout.

Later I did the following, which is a version of an AOS workout that I tweaked for more of a cardio effect.

KB clean and press ladders, 1, 2, 3 each side @ 12 kg
DB squat thrust to pushup to renegade row to mountain climber, 5x15
KB overhead/sumo squat hybrid, 8 kg overhead, 12 kg between legs, 5 reps each side

I did 5 rounds in about 20 minutes. Not bad. The original version of this workout is more of a strength builder, and calls for 5 pullups, 1-arm rows or renegade rows as the second exercise and 5 deadlifts as the third exercise, and I'm supposed to go heavy enough on all exercises that should take me a half hour to complete 5 rounds. Not that that doesn't sound incredibly fun, but it just didn't feel appropriate for me today.