070212 Monday

Craig digs himself out of a deep squat.

Aaron and Kevin hitting the pavement before dawn.

Workout:

Back squat 5, 5

100m sprint

Back squat 5, 5

100m sprint

Back squat 3, 3

100m sprint

Back squat 2, 2

100m sprint

Rest as needed between sets. Note 100m sprint times and weights used in comments

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Article:

Researchers Identify Gene That Enhances Performance

BONUS ARTICLE!

How to Burn More Fat With Less Effort

“The group which did around eight seconds of sprinting on a bike, followed by 12 seconds of exercising lightly for twenty minutes, lost three times as much fat as other women, who exercised at a continuous, regular pace for 40 minutes,”

It is always nice when the science validates what you have already been doing. I also like the tone of the article saying that it is better to be healthy with some fat than unhealthy and emaciated. -jj

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  • JJones

    Craig and Mike Weights:

    165, 205, 240, 305

    Aaron and Kevin Weights:

    135, 155, 165, 175

    Sprint times:

    C-17,17,18,18
    A-18,17,17,15,16
    K-19,20,19,20
    M-16,14,14,15

  • Craig

    Excellent article on cycling & losing fat! This is very consistant with my experience.

    My glutes are in pain! Sitting is uncomfortable today. Thanks for a good workout today.

  • Craig

    And, Mike kicked our asses in the sprints! Very quick out of the hole.

  • Arthur

    Still at work

    weights
    155,185,225,245

    Times
    16,17,18,17

  • Mike

    My hami’s have never been so sore. After I got home, a did another mile and a half and some 90%-35% intervals.
    Looking forward to seeing you guys again.

    “I am a leaf on the wind, watch how I soar.”
    Mike