20 minutes on stair mill at easy to moderate effort. Read in Runners World artilce that stairs are good cross training for running. It builds stabilizer strength (if you don't hang on the arm rests) and muscular strength because it is like a seep incline (I think a 65% grade or something like that).
pull-up workout - 9 weeks ago, I started a series of 18 workouts designed by US Marines for female marines to develop strength to pass the physical test requiring 3 pull-ups. I finished the series today. When I started I could do 1 pull up only 1 time. Today, I did 3 sets of pull-ups - 5, then 4, then 3. Now what? I guess I do a mud run while I have this strength...
pullups (5, 4, 3 - unassisted), cable rows (3x12 - 55 lbs), dips (5x8 unassisted), 3-way shoulder raises (3x10 - 10 lbs).
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