Tuesdays are generally a strength workout day. Mondays I usually take as a rest day and after my trail run on Sunday I really needed it. I was surprised at how tired my ankles were after that run. I guess sliding around on the slick sections and wobbling on the hard packed yet rough snow gave them a good workout.
Anyway, by Tuesday I was feeling pretty well recovered and hit the gym. The workout consisted of:
10 minutes of dynamic warm-up including leg swings, downdog to cobra, spiderclimbs with rotation, half standing squats, full squats and lunges with rotation.
Then onto core stabilization and balance work. Two sets of Mr. Miyagi’s on the TRX suspension system (“wax on, wax off” with each arm) alternated with bowler lunges.
Next came the strength training component.
First, three sets of deadlifts with 225 lbs. for 5 -6 reps per set.
Then three sets of alternating dumbbell chest presses with 65 lbs., 10 reps per set (5 reps per side).
Assisted full range pistol squats were next. Three sets, 5 reps per side. All the way, butt to heel with a 2 second pause at the bottom.
And lastly we finished with wide grip pullups with a dead hang i.e. not using the legs to help the pull up. Three sets of 6.
After this was a quick 500 m row to finish with a bit of metabolic work and then stretching. In and out of the gym in 45 min. including a shower. Short and sweet.