workout Nov 15th

Today was a great workout. The men really enjoyed it, and I think we accomplished a lot.

We started with 10 minutes of intervals on the bike, 20 second sprint : 40 second easy

Then we did a great weight training workout. I'm calling it the Rule of 3s workout.

 3 muscle groups: chest, back, and legs.
3 exercises per muscle group
3 ways to work each muscle: eccentric, concentric, isometric (though that was more of a guideline than rule.

For chest, we did eccentric barbell bench press, 3 reps @ 60kg; DB bench press, 8 reps @ 10 kg DBs, and push ups to failure

Back: eccentric cable rows, 3 reps @ whatever weight; horizontal pull ups for  reps; isometric chin up, i.e. jump up and hang for as long as you can.

Legs: eccentric leg press, 3 reps @ 90 kg; ball hamstring curls 8 reps, and wall sits to failure