Interval training has been the basis for athletic training routines for years. The first forms of interval training, called “fartlek” involved alternating short, fast bursts of intensive exercise with slow, easy activity. Fartlek was casual, unstructured training that perfectly fit its English translation: “speed play.”
Warm – up : walking lunge with DB shoulder rows
SUPERSET THE FOLLOWING TWICE EACH PAIR….1min rest in between pairs
Jammer - single side squat to push R x 15 L x 15
Hoist Bar jump assist pull ups…x25 as fast as possible
A re-cap of my Chelan Man Try-A Tri race based on pictures my sister took of the day…
9:00 I’m posing for pictures with family and friends, loving on my daughter telling her how much I love her. She’s telling me how funny I look in my wet suit and cap but that I’m strong and I’m gonna win. We’re watching the younger age groups start and many are getting pulled from the water before making the first corner, the water is rough and on nerves. My nerves seemed to be calm, I’m happy to be finally at the starting line, ready and anxious to be out there giving it all I’ve got!
Start with Your Hamstrings
“Most men do the exercises they like first and save the ones they know they hate for last,” says Steve Lischin, NASM-C.P.T. “Toward the end of a workout, they either put little effort into these exercises or just skip them entirely.” Performing your workout in the opposite order can give muscles you tend to overlook (such as your hamstrings) the attention they deserve. And saving your favorites for last can help you recharge when your energy level is in decline.
Stretch Between Sets
“Don’t stretch only when your muscles feel tight,” says Jordan. Stretching the muscles you’re working not only helps them stay loose, but can also increase your range of motion, allowing you to work more muscle fibers with each additional set.
Click on the link below to read the rest of this great article!!
While most of you are tucked in bed and sound asleep this coming Saturday morning I will be wide awake and stretching for my next run. Once 7am strikes the clock and the gun is fired I will take off on my next journey. This is my second half-marathon that I will be participating in this year and I am so excited! I will be running from Tukwila,WA to Seattle,WA. You run along the water, freeway and even into downtown Seattle. I can only imagine how beautiful it’s going to be. I want to be very honest when I write these blogs so; I want to share a little secret with all of you and especially the ones who tell me they can’t run.
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So I definitely give two thumbs up to this Personal Performance Challenge. Last week were the last days for testing so hopefully none of you missed out! This is a different kind of challenge than the actual Gold’s Gym Challenge but, it’s one that pushes you to your limits and really shows you what you can do! This is perfect for those who want to continue on! I honestly didn’t think the testing would be as tough as it was and I was pretty tired by the end of it. There were five parts to it and you got a minute for each test with a two minute rest in between.
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The last couple of weeks have been mentally difficult. One little seed of doubt crept into my brain one night while I was sleeping and the next thing I know I’m overcome with “I can’t do this.” With one month till race day, I’m feeling the pressure of not being able to see myself swimming the distance, cause I can’t yet. The bike training is coming along fine. I’m working on the timing of gear changes before I get to the hill-not on the hill and pacing myself. The biggest trick to a Tri, I hear, is saving your leg strength for the run. You can be the fastest swimmer and speed past everyone on the bike, but if you don’t pace yourself your legs will be wasted before you run. So as for my walk/jogging… I’m proud to say I can jog one mile at a time and my walk/jog times are slowly improving. I still can’t believe those are my feet running, it feels awesome.
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Bench Press 3×12
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