Tuesday, March 10, 2009

Tuesday workout(s)

I taught a tough endurance-oriented cycling class this morning. At least, it seemed tough to me! There was variable intensity but only one real recovery period--the idea was to try to get the class to find recovery within the interval, which is what you'd have to do if you were actually out on the road doing a long ride. I have several people in class who've got centuries coming up in later in the spring, so that's going to be my focus for the next little bit. It'll be good for all of us.

Later I did a fun little kettlebell workout that I sort of stole from Sandi's blog.

Circuit 1: 4x5 each side x 12 kg

KB snatch
KB floor press
KB overhead rear lunge
Rest up to 75 seconds as needed between circuits ( I think my actual rests were more like 45-60 seconds since I wasn't killing it on the weights)

Circuit 2: 3x6 (each side on the unilateral exercises) x 12 kg (on the weighted exercises)

KB side plank with row
close grip pushup
hanging knees to what should have been my elbows but were more like my armpits, lol!
Rest up to 60 seconds

5 minute finisher:

KB swings, 12 kg. I did 2 armed for 2 minutes, then switched to hand to hand, then did 1-armed for a while, then back to hand to hand, then back to 2 arm until the 5 minutes were up. It sucked as much as you'd think.

I'm sort of thinking of doing a program called "Turbulence Training for Meatheads" just for kicks and grins. It's sort of an old-school upper lower split, with 4 days of lifting each week. 2 on, 1 off 2 on, 2 off, lather rinse repeat. I'll tweak it, of course: I do NOT do shrugs. Not even for Craig will I do a shrug. My upper traps don't need it. No one's upper traps need it. I'll replace the shrugs with an exercise that targets the lower traps and rhomboids, which are the bits that need the extra attention on most people. Or just do a lovely port de bras or something :)

Oh, and the program doesn't include any energy systems training or what have you, so I'll tack on some sort of bodyweight unpleasantness to each workout and do extra metabolic work on two of the non-lifting days.