Workout Log Week 3

First workout of the new year.
Day 1 Monday (January 3, 2011): Taught my 0530 spin class. Average HR for class 73%. 70% effort for 40 % of class, Sprints for 40%, and hills for 20%

1100 Lunch workout – 10 min jog. Quick weight workout. Total workout 30 min total

• Dumbbell bench press 3sets/8-12 reps using 55-lb dumbbells
• Dips 4 sets until exhaustion
• Incline crunches 4 sets until exhaustion
• Push-ups 4 sets until exhaustion

Day 2 Tuesday (January 4, 2011): 1100 Lunch workout (in a fasted state) 30-min light jog 6.5MPH

1850 bootcamp class – High Intensity Training (HIT) workout. Great workout! Some highlights are:

90 push-ups
90 Squat jumps
90 Kettle bell swings
Shoulder press (3 sets about 10 to 12 reps)
Upright rows (3 sets about 10 to 12 reps)
Squats (3 sets about 10 to 12 reps)
Clean and Jerks (these are lighter weight and conducted much faster than Olympic style lifting)

Day 3 Wednesday (January 5, 2011) – 1100 Lunch workout (in a fasted state) Swim workout. This was my first swim workout in about 2 ½ months. The good thing about not being a great swimmer is you don’t have much to loose:)

• Warm-up  100 meters
• 400-meters about  8:30 total
• 300 – meters of various technique drills

Thursday (January 6, 2011) – rest
Friday ad Saturday – Play, snowboarding at Wolf Creek