Site:
http://www.ryanjknapp.com/blog/running
Miles:
1171 total / 131 in 2012
Goal:

Big 2012 Races: July - Ragnar Relay: 6 man team (Colorado) December - North Face 50 mile Trail Championships (San Fran)

Ryan Knapp did a fitness workout: 2 rotations @ 1 min +...

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    • Currently /5 Effort.
    effort /5
good

2 rotations @ 1 min + 15 sec rest

Chest Press (bench or ball) 32/32
Flys (bench or Ball) 32/20
Center Chest Press (bench or ball) 22/20
Decline Push-up 12/9
Full Body Crunch 34/25
Russian Twist 39/21
Lawnmowers 26-30 / 25-23
Back Flys 14/12
Wide Shoulder push up 20/17
diamond push-ups 8/6.5
Side plank(30 secs a side) x2 on both
Oblique Crunch 26/33

plus threw in some of my ART glute workouts
pillow stand 3x1 min (R foot on pillow, left leg simulating running)
glute raise w/ resistance band (1x20 rep)

5 months ago