Strendurance Workout E

Today I decided to step up to Strendurance Workout E, the next step in this progression.  I'll be doing this workout probably twice a week for the next two or three weeks.  Here's the rundown:

Warm-up:

• Flix - 30 seconds
• Squats - 30 seconds
• Jumping jacks - 30 seconds
• 12 squat thrusts

Set 1 (x3)

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

Set 2 (x3)

• 30 seconds of squats
• 3 plyometric jumps
• 30 seconds of overhead shoulder presses
• 30 seconds of high-knee running

Set 3 (x3)

• 30 seconds of v-sits (kind of a sit-up type of thing)
• 30 seconds of back hyperextensions on the stability ball
• 30 seconds of crunches on the stability ball
• 30 seconds of plank

Set 4

• 12 squat thrusts
• 12 push-ups
• 12 squats
• 3 plyometric jumps
• 30 seconds of jumping jacks

Every workout in the Strendurance progression gets a little harder, either by doing more reps, or adding more weight to the rep.  I was wondering how they were going to keep increasing the intensity of the workout while staying around the usual 30-minute workout length.  Easy answer:  they didn't.  This workout ended up being a little more than 35 minutes.

One thing I like about these Strendurance workouts is how they give you a hard strength-building workout while still keeping the heart pumping hard.  Quickly switching from move-to-move certainly helps, but throwing in the jumping jacks, high-knees and plyo jumps certainly helps.

Oh, and I got my results from this weekend's crit, and I was right;  I ended up in 15th, out of 25.


Food:

• Breakfast:  Fruit / protein smoothie
• Lunch: Protein bar at my desk.  Boo!
• Dinner:  Couple pieces of pizza.

Exercise:

• Strendurance Workout E
• Spinervals 28.0 - Aero Base Builder VI

Today's weigh-in:  182.4