Warm-up
Airdyne for 10 minutes
Main workout IWT:
1) 12 Kettle Bell swings with 53# + 2 minutes of rowing (hitting at least 500 meters)
then rest 2 minutes
repeat circuit for a total of 3 rounds (501, 501, 502*)
* Rob told me that he had never seen a women hit 500 on all 3 rounds - fighting words! that comment made me DIG!!!!
Rest 3 minutes
2) 12 KB goblet squats with 53# + 2 minutes on the airdyne (15seconds all out, 15 seconds "not as hard" for a total of 2 minutes) - aiming to hit 30 calories (the measure on the airdyne) each round
rest 2 minutes
repeat 2 more times for a total of 3 rounds (32, 30, 29*)
* I physically could not dig any deeper on the 3rd round. I haven't felt that way in a VERY long time- throat puckering, sweats....very close to throwing up the delicicous breakfast Sam had prepared for me a few hours earlier!
Rest 5 minutes
3) "Recovery"
4 minutes of 30 seconds push-press/ 30 second overhead hold with 10# - this is WAY harder than it sounds. The holds wreck you but if you bring the weights down you are signing up for a "penalty round" at the end.
All in all our workout time was less than 90 minutes but we were spent. It was awesome!!!!
The altitude definitely does not help but Rob is quite a motivator. He got some pics which I am sure are going to be lovely (who doesn't look good goblet squatting and on the verge of puking?). I'll post them ASAP.
One more session tomorrow then it is off for some R&R (skiing) in Park City.
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