New Program - Wednesday
Wake up to a glass of Emergen-C and an xFit morning workout. Sets and reps will increase over time.
- pushups - 3 sets x 25 reps
- crunches - 3 x 50
- floor sweepers - 3 x 25
- lunges (without weight at this time) - 3 x 20
- squats (without weight at this time) - 3 x 25
- bicep/tricep curls - 3 x 12 with 20 lbs for R & L
Then run 4 miles. This run is with the Nike Free shoes and concentrating on technique and form. The run will include 100 meter sprints (Zone 3) on the straight postions of the track with Zone 2 recovery on the curves. The lengths and overall durations will lengthen over the course of the program. Concentration will be placed on keeping this workout aerobic from June until mid-August. From there it'll become the interval, anaerobic workout.
Mid-day Workout (Gym Upper Body - Strength) Sets, reps and weight amounts will change over time.- 10 minute bike warmup - maintain 150 watts
- bicep curl - 6 sets x 12 reps x 25 lbs for R & L
- tricep extension - 6 x 12 x 20 for R & L
- cable standing fly - 6 x 12 x 40
- cable front raise - 3 x 12 x 25
- standing military press - 3 x 12 x 50
- lawn mower - 3 x 12 x 35 both for R & L
- 10 minute bike cooldown - maintain 150 watts
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