August 4, 2015

Mono-modal. Air Assault. = Mental Torture. Blech. Blech. Blech. Ugh. But I did it.

A. Shoulder Scap Routine: https://www.youtube.com/watch?v=vsiNm3WekCo

• done, red band (3 Sets, 8-10 Reps each)
• did some new mobility stretches for shoulder rotation 10 reps each side
• did 10 reps transverse bridging

B. Ido Portal Locomotion Work for 15min (your choice)

• 20 M Inchworm - push up - alt leg press & twist
• 20 M Slow Bear Crawl (working through fingers and toes)
• 20 M Duck Walk
• 20 M Horse Walk
• 20 M Lizard
• 20 M Ostrich

PLUS - ADDED BONUS:
We have a member who is a professional dancer / instructor. We did about 12 minutes of Ballet barre routine (plie progression) - took me back to my dancing days! Loved this - will try to incorporate a few times a week
 
+
Airdyne 5min @ 80%

• Average watts held between 168-186
• Average HR held between 135-151 BPM

Airdyne 3min @ easy pace

• Average HR down to around 100-114
• Did not use arms here - triceps TOO SORE from yesterday

x4
Airdyne 10min @ 140-160BPM HR
(back to the Airdyne grind, try to keep the prescribed pace for everything today) 

• This sucked - hard to get my HR in first few minutes, legs full of lactic acid
• Managed to hold HR between 140-151BPM for at least 8 minutes of the 10