Wednesday 2010.03.03
Bike Intervals
Warm-Up
3 rounds: 30 sec on, 30 sec off
2 rounds: 5 min descending interval
Workout
7x 10 sec all out 50 sec rest
7x 15 sec sprint 45 sec rest
4x 10 sec all out 50 rest
4x 15 sprint 45 rest
2x 20 sec 40 rest
Rehab Work
Warm-Up
10 hip raises, 10 hip raises right leg up, 10 hip raises left leg up
Hip stretches (On all fours, take left leg back and shift hips right, repeat opposite. Shift hips back, repeat either side. Shift hips forward, repeat either side. Repeat all 6 stretches with bent leg internally rotated.)
Rehab Circuit
3 rounds:
10 box squats (to little green box with 2 yellow plates on it, with PVC)
5 chin-up negatives
10 hip extensions, 1 round unweighted, 2 with 8lb medball
5 each: IT band roll left, quad roll, IT band roll right, hamstring stretch
10 reverse hypers, 1 round unweighted, 2 with 8lb medball
Afterwards, practiced GHD sit-up/holds – can’t get past parallel backwards really, but practiced snapping legs straight and sitting up from parallel. Never have been able to do these because they always fuck with lower back, so figure might as well start working up to it.
Then stretched out a bit yoga-style.
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