Monday, February 20, 2012: one hour strength session
I was totally wired last night and could not get to sleep even though I was so exhausted from the day’s training. Realised this morning it was adding that extra Honey Stinger.
I don’t drink coffee or ingest any caffeine. Coach said using gels with caffeine for longer trainings would help energy wise. I use the Honey Stinger for two reasons: natural ingredients and doesn’t make me have rot gut. Honey Stinger makes a gel called Ginsting “contains Siberian ginseng for mental clarity, energy and increased stamina plus 32mg of caffeine from kola nut extract.” I have been taking two on the long bike rides and brick runs. Adding a third was like a cup of coffee. I like the energising feeling and need the nutrition but am going to have to switch that last one out for a non-kola nut one. I need my sleep!
I slept in today…until 4:25. Then hit the snooze until 4:35. Then 4:45. Had to get up to pick up Ria and get to training on time.
Now Coach said this week’s strength sessions wouldn’t be bad so my head sat that way. The warmup begged to differ but it certainly got my blood flowing!
Warmup three rounds each:
1 minute flyovers on Bosu, 1 minute Vertimax squats with 12 lb medicine ball, 2 minutes on swim machine, 12 lb medicine ball throws each side while standing on floor, 12 lb medicine ball throws while balancing on Bosu
Today was the day of 3 sets of 12.
Power runner, leg sled, skullcrushers with 20 lb dumbbell. Still pretty jazzed I have worked up to 20 lbs!
TRX Rip Cord one legged Vsits each side, sit ups with twist each side. Let’s say my core was definitely feeling this!
Hamstring extensions, wide grip pulldowns, cable bicep curls, dumbbell hammer curls, seated row
Cable pushes and pulls on each leg
***if anyone is reading this, you may not know what TRX, Bosu and Vertimax are. Here are pictures so you can see the “fun” I am having!
This is Vertimax. I truly believe this is a descendant from the Spanish Inquisition torture devices. Resistant cords. Can be used a variety of ways. And none of them feel good! It does, however, improve speed and range of motion.