Sunday:
35 minute walk through the woods
Day 1-
@ATC
A1. KB Swings - 4 x 20 reps; rest 30 sec
A1. KB Swings - 4 x 20 reps; rest 30 sec
35#
A2. Push Ups on DB's @ 30X1- 5 x 12; rest 2 min (don't let chest touch)
A2. Push Ups on DB's @ 30X1- 5 x 12; rest 2 min (don't let chest touch)
Struggled through this; did the first 2 sets correctly. 3rd set did on my knees and 4th set did on a bench at an incline. 12 is too many at once, I'm doing all of them in sets of 2 :(
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Bike 40 sec ALL OUT; rest 2:20 x 5
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Bike 40 sec ALL OUT; rest 2:20 x 5
Done
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Bike 15-20 min easy pace
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Bike 15-20 min easy pace
Done
Day 2
Day 2
@ATC
4 sets of:
5 Unbroken Pull Ups
10 DB Thrusters, 15lb DB's/hand
Run 400m *try to keep all runs under2:40
rest 2 min
4 sets of:
5 Unbroken Pull Ups
10 DB Thrusters, 15lb DB's/hand
Run 400m *try to keep all runs under2:40
rest 2 min
done. All 400m in 2:30
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Run 800m; rest walk 1:45 min x 3 *goal is all under 5 min
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Run 800m; rest walk 1:45 min x 3 *goal is all under 5 min
4:50, 4:40, 4:40... WOOHOO, first time I've actually done them in all less than 5. Seriously thought I was dying.
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Fast walk on incline or outside- 20-30 min (can mix some light jog but breathing should always be at conversation pace)
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Fast walk on incline or outside- 20-30 min (can mix some light jog but breathing should always be at conversation pace)
30 minute on hill intervals
Day 3
Day 3
@CrossFit (same day as day 2 workout)
Row 400m @ 1:55/500m pace; rest 4 min x 5
Row 400m @ 1:55/500m pace; rest 4 min x 5
1:37.6, 1:40.8, 140.4 (I'm beginning to think 2 workouts in 1 day wasn't a good idea), 1:38.2, 1:38.0
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Row easy for 20-30 min
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Row easy for 20-30 min
20 minutes, done!
2 workouts in 1 day then was in town waiting on matthew to finish something up in town so went back to the gym and did another 2.5 miles on the treadmill. Had the energy and it felt good.
Day 4
A1. Front Rack Walking Lunge- 4 x 16 steps; rest 20 sec
Day 4
A1. Front Rack Walking Lunge- 4 x 16 steps; rest 20 sec
35#
A2. DB Bench Press @ 1211 tempo- 4 x 4-6 reps; rest 2 min
A2. DB Bench Press @ 1211 tempo- 4 x 4-6 reps; rest 2 min
25x6, 30x6, 35x6, 35x6. Yay!!! 3 weeks ago I couldn't do 35 for 6 straight!
B1. Ring Rows or Bar Rows @ 2012 tempo- 3 x 10; rest 30 sec
B1. Ring Rows or Bar Rows @ 2012 tempo- 3 x 10; rest 30 sec
Bar rows
B2. Narrow Push Ups (elbows right by side)- 3 x max reps (doesn't have to be unbroken) in 45 sec; rest 30 sec
B2. Narrow Push Ups (elbows right by side)- 3 x max reps (doesn't have to be unbroken) in 45 sec; rest 30 sec
6, 6, 7
B3. Run 150m ALL OUT x 3; rest 2 min
B3. Run 150m ALL OUT x 3; rest 2 min
Done
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Run 20 min @ steady aerobic pace
Did too much yesterday. Tried to run the whole time, didn't work... Ran as much as I could but ran/walked intervals
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Run 20 min @ steady aerobic pace
Did too much yesterday. Tried to run the whole time, didn't work... Ran as much as I could but ran/walked intervals
Day 5-
Off
Off
45 minute Driveway walk.
Day 6
30 min run for distance
Day 6
30 min run for distance
2.47 miles :((( whhhhy can't I be a faster runner?!?
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