Catching up on the blog here:Tuesday p.m. - taught 1 hour spin class - pyramid workout (15 secs on/off built to 3 mins. on/off, changed positions with each set).
Yesterday I did an hour workout comprised of;
45 mins of Body Bar strength workout
15 mins of TRX - atomic pushups and tris and biceps work
15 mins of stretching
Today was a biggie - most of the workouts taken from Cyclo-Speed http://www.cyclo-club.com/products/item1.cfm
Started with Cyclo-Speed NeuroMuscular Activiation Drill - Warm up Routine
then Advanced NeuroMuscular Training- the Gauntlet and Graeme says
then Overpower/Overspin Intervals - 1 set (I was feeling it) - see attached graph
next up Cyclo Speed Aero Ab Blaster
followed by 2 sets of TRX atomic pushups (here's a video demo http://community.fitnessanywhere.com/blogs/exercise-videos/archive/2008/03/31/atomic-push-up.aspx)
followed by PNF Advanced Flexibility Workout
ending with Active Stretching and Recovery Workout
reward: 2 quinoa quiche muffins (recipe on Cycl0-Club forums) and a cup of hot tea
not to mention a mito cap, a recovery tablet, and my vitamins (Hammernutrition.com)
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