Warmup:
Intervals for 0.75 miles had to stop because z treadmills are fucking deathtraps for intervals. Goddamn belts catch, speed adjustments are slow...
Cat/camel 16
Cobra/prayer thingy 16
Birddogs 16
Fire hydrants 16
Foam Rolled Lower back, quads, hamstrings, calves, groin and glutes.
Static stretched hamstrings, quads and calves.
DL 135x8
Standing Ab Roller FAIL Don't know how Frank does these...freak.
Kneeling Ab Roller BWx16
Kneeling Cable Crunch 235x12x2
Hanging Windshield Wiper BWx12
DB Sidebend 110x12
Sit/dick around/make mildly homosexual jokes/check self out in mirror/obsess over fat gain 342
Sunday, August 16, 2009
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Hm, must have missed the mildly homosexual jokes. Pity.
ReplyDeleteIf you want to do intervals, you can try using the indoor track. That's what I used when I did intervals, I guess over half a year ago now.
This site (http://www.beastskills.com/AbWheel.htm) has some progressions for the ab wheel rollout. You can also try some harder ab exercises like L-sits or front levers to build up to it. Beats situps and crunches, anyway.