04/01 WOD

Strength and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Well, big bike race coming up on Saturday, so didn't go crazy in anticipation of that race. It is an 8 hour race and I'll be racing 1/2 of it - more than I've ridden in a couple of years. So this will be a good test of CFE.

Warmup - 500 SU's barefoot and some shoulder mobility stuff. Unless otherwise noted, all 3x15. Swung a very easy 36# KB (after Helen that was cake), did shoulder press instead of bench press since I am totally weak at that (44-64-64), 3x10 pullups, and pushups.

Dr. Reid was in and a recruit was here to watch the action. Hopefully she'll be joining in on the fun soon! Today I introduced her to the Tabata protocol. 1/2 the main page WOD of pullups, pushups, situps, squats.

She did beginner pullups, pushups to a bench (no knees!) but everything else was standard. Best squats I've seen out of her to date!

Pullups - 41
Pushups - 26
Situps - 35
Squats - 40

Next steps more ROM on pullups and pushups. But making great progress!