Daily score: 7
Workout:
Bike sprint on indoor trainer; 60 secods progressive effort x10; rest
2 min (increase pace each 15 seconds so the last 15 is a max effort)
*rest as needed to full recovery bw sets 5/6
Done x 10
+
A. Seated Pike lifts; 10 reps x5; rest 1 min
10x5
B. Seated straddle lifts; 10 reps x5; rest 1 min
10x5
C. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
10/side x4
D1. Arch body rock; 1 min x3; rest 30 sec
1' x3
D2. Cat/camel; 5 reps x3; rest as needed
5x3
E. HAnging L straddles; 10 reps as fast as you can maintain quality of
motion x5; rest as needed
10x5
+
30 min easy continuous bike on indoor trainer
Done
Even more motivated on the trainer after feeling improvement on the trail. Everything went well other than the arch body rocks which I always hate. I couldn't do a full minute without a break. And I hated every second after about the first 10. Thanks!
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