Workouts Tuesday 2/9 and Wednesday 2/10

Join Patti Mantia at noon in the weightroom today for a workout! Or, if you missed yesterday, try doing that workout today! Note: if you don’t have access to kettlebells for the swings, you can substitute a 30 second plank hold.

Tomorrow (Wednesday 2/10), I will not be available to lead the workout. Head outside for a little winter fun in the snow, or do the following treadmill workout:

warm up 10 minutes
21 minute progression run: 6 minutes at easy pace, 5 minutes at 0.2mph harder, 4 minutes at 0.2mph harder, 3 minutes at 0.2mph harder, 2 minutes at 0.2mph harder, 1 minute max effort.

It might look something like this:
6 minutes at 5.8mph
5 minutes at 6.0mph
4 minutes at 6.2mph
3 minutes at 6.4mph
2 minutes at 6.6mph
1 minute at 7mph hardest

Cool down 5 minutes

Workout Monday 2/8/2016

It’s a new week and we have some great new workouts planned!

10984981_10153254716692527_506333147012912358_n

Today we will introduce a new movement, the dumbell thruster, and do some metabolic conditioning:

Warmup: 10 minutes on machine of choice

Walk through: 5 pushups, 5 thrusters, 5 American Kettlebell swings, pull up modifications

Metcon: 5 rounds of: 10 pushups, 15 thrusters, 20 Kettlebell swings, max effort pull ups, 3 minute run/elliptical/stairs at challenging pace

stretch!

Workout Thursday 2/4

Today, we will work our muscles and math skills and do a 20 minute metabolic conditioning progression.

Warmup 10 minutes on machine of choice.

20 minute progression: Do as many reps as possible in 20 minutes of the following sequence:

1 manmaker, 2 plie squats, 3 lat raises, 4 1-leg deadlifts, 5 v-ups (or modified)

2 manmakers, 3 squats, 4 lat raises, 5 1-leg deadlifts, 6 v-ups

3 manmakers, 4 squats, 5 lat raises, 6 1 leg deadlifts, 7 v-ups

………continue progression until you hit 20 minutes

Cooldown and Core Routine:

2649fb07fe9e5f532052c32e3fcc4b4d

 

Workouts Tuesday 2/2 and Wednesday 2/3

For those of you working out on Tuesday at noon, Patti Mantia will be at the Bartley Center to lead you through a fun and challenging mixture of weights and cardio.

For me, Tuesday is a great day to recover from Monday’s tough workout and get in a little yoga.  Try this great yoga for runners video, especially if you are increasing your running volume and intensity to prepare for a big race!

 

For those of you training on Wednesday, feel free to either:

Meet me at 11:30 at the Bartley Center for a 4 or 8 mile loop around Ashley Reservoir

Ashley Res

Ashley Reservoir is right across the street from the college and has a flat, soft surface running path all the way around!

OR…

Do the following workout at the Bartley Center on the treadmill or other machine of choice:

Warm up 10 minutes; Alternate 1 minute steady/1 minute 1mph faster/1 minute easyx10; 5 minutes cooldown.

1 minute steady should be right around where you can hold pace for an hour.  For instance, if you can run 6 miles in 1 hour, “steady” is 6mph.  Then, you increase your pace to 7mph for 1 minute.  On the third minute, you go down to 4.5-5mph for a little rest.  You repeat this sequence 10 times, or as time permits!