Sprints, Upper Body & Core

Today was intervals and weights with Cristina at Pura Vida Club.  We started with springs of course!  After a quick warm up, then minute run at 6mph, I did 7, 7.5, 8, 8.5, 9.5mph, and 10mph 30 second sprints with no problem.  During my 10.5mph sprint I felt my right hamstring tighten up.  I decided to go ahead and try 11mph but at 18 seconds into the 30 second sprint my hamstring said no and I quickly bailed off treadmill.  Cristina had planned for me to do box jumps and other leg exercises but did a change of plans on the fly.

Instead we focused on arms and core.  I started with alternating 12 assisted pull-ups and what I can the caterpillar crawl for 15 hands forward then 15 hands back.  I did three sets of each.

Another exercise set was 12 chest presses with crunches on the ball followed by 14 opposite leg and arm lifts in plank.  The plank move looked easy but I quickly found out it is tough really focusing on balance and core strength.  As soon as I was done with three rounds of that set, I told Cristina that I obviously needed to do those because they were tough.

I also 12 chest wide bar pulls with 12 weighted leg kicks.  When Cristina was setting up the weights for the leg move, I said "5 pounds?!?!?!" She said just try it.  Well it was actually 7.5 pounds and I quickly found out why she went light weight.  Balancing on a bent leg with weighted leg bent and off ground, then kick forward extending leg from knee down isn't easy!

Here's a look at those exercises so you can try them too.

With the hamstring flare up I got a little extra stretch time on it.  Yes I give in.  I'm going to Airrosti to get it worked on.