Strendurance - Workout C

Today was a strength workout, followed by an easy ride on the trainer.  The strength training was first thing in the morning when I woke up.  30 minutes with a new Strendurance workout: Workout C.  Coach Troy wasn't kidding when he said these are getting progressively harder.  This was definitely a tough workout.  Here's the rundown of Strendurance Workout C:


Warmup (1x)

• 30 seconds flix
• 30 seconds squats
• 30 seconds jumping jacks
• 10 squat thrusts

Set 1 (3x)

• 30 seconds push-ups
• 30 seconds dumbbell rows
• 30 seconds mountain climbers

Set 2 (3x)

• 30 seconds squats
• 30 seconds overhead shoulder press with dumbbells
• 30 seconds high-knee run-in-place

Set 3 (3x)

• 30 seconds crunches on stability ball
• 30 seconds back hyper-extensions on stability ball
• 30 seconds plank

Set 4 (1x)

• 10 squat thrusts
• 10 push ups
• 10 squats
• 10 jumping jacks (he counts them weird, so it's actually more like 20)

After dinner tonight, it was time for a ride on the trainer.  This was a pretty easy one.  Spinervals 35.0 - Cycling Technique Focus.  Like the title says, this was focused mostly on technique, so it was not very hard on the legs.  The workout included some high-speed spins, with a focus on keeping the upper-body still, some single-leg drills, switching between sitting and standing, and some more really high-cadence spins.  Unlike most Spinervals workouts, this one really shook out the legs rather than killing them.  A nice change of pace.


Food:

• Breakfast:  Fruit / protein smoothie
• Lunch:  Steak tacos at Qdoba
• Dinner:  Some boboli pizza.  Our usual on gymnastics night.

Exercise:

• Strength training with Strendurance Workout C.  First time with this workout.  This is definitely a step up from A and B.  I can really feel it today.
• Spinervals 35.0 - Cycling Technique Focus.  If anyone wants to see what this is about, here are Coach Troy's notes for this workout:

Today's weigh-in:  190.0