Yeah so about 500 squats done Thursday night in cycling class. Single leg speed, single leg iso, with flex bands, without flex bands. A set of Leg Cranks and more squats. My legs were hurtin' for certin' after class!
Here's the workout:
- Usual warmup
- 12 x 0:45 sec, 15 sec rest, single leg drill
- 4 x 1 min, 30 sec one leg speed squat with flex band, iso squat 30 seconds. 15 sec rest then switch legs
- 5 min tempo ride Big12. Max cadence 75. 80% heart rate
- 3 x 90 sec, 60 sec speed squat, 30 sec iso squat, 30 sec rest
- 5 x 1 min, 1 min rest, Big 12 again. Stand 1st 15 sec of each rep
- 4 x 1 min, 30 sec one leg speed squat with flex band, iso squat 30 seconds. 15 sec rest then switch legs
- 5 x 30 sec, 1 min rest, B12 standing sprint (all out!)
- 1 x Leg Crank Series
Doesn't look that painful on paper... Good strength building workout though. 1 hour 40 minutes of workout. Only covered 20 miles in that time per the computer since most was off the bike.
Noon treadmill run today at noon. Felt pretty good. Just did 4 miles at 8:27 pace. Some core work and called it good.
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