For time:
Run 800 meters
95 pound Shoulder Press, 21 reps
Run 800 meters
95 pound Push Press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Exercise Demos
Saturday, August 23, 2008
Sunday
Posted by BP at 8/23/2008 09:01:00 PM
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4 comments:
David: 17:23
Erin: 17:47
Did a 1 Mile "Run for the Fallen" just before hand. It was actually David's first run back on actual pavement, took about 9:30 for one mile. There were probably 1,000 runners at Fort Campbell and tens of thousands of runners around the country all running at 7 AM, and all the miles are added up and posted on some memorial. Also helps raise money for families left behind.
After the run we hit the gym. Erin did the running portion on the treadmill and subbed a 30# barbell. David subbed 1 mile on the bike for each 800, and hit the 95# Barbell.
BP: what are some good time oriented milestones for the bike? For instance, I know what a good running pace per mile is, but what should I shoot for on the bike? Should I typically go with the manual resistance and focus on my heart rate? If so, what level of resistance should I use? I tend to fumble in the dark when it comes to the bike, so any advice you can give would be awesome.
Mike - 17:29
Subbed 75# barbell - great workout.
focus on heart rate for the bike, its hard to do if your using indoor bikes unless it incorporates the resistance to distance...basically what the erg does with rowing. obviously if you pull harder you go farther with less reps, same with the resistance, the heavier resistance the farther you go per revolution..but on normal spin bikes that isnt true. you cant tell distance with resistance. i hope that makes sense..so i stick with heart rate, find your max and look at a chart to tell the different zones for your max, and then stick in the zone you want to work on. fat bruning, aerobic, etc.. as far as milestones of time.... you need to know distance or speed, if your spin bike can tell you either then let me know.
Mary: 17:40
Tim: 18:32
Mary dominated the run, running just over 3 minute 800s- she pretty much kicked my ass. She did a 45# barbell.
I did 75# barbell and was smoked by the end.
We definitely agree that you lose some time on the treadmill.
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