Day 1-
A1. Sumo Stance Dead Lift - 3 x 4-5 reps; rest 45 sec
115#x5
A2. DB Push Press @ 30X3- 3 x 10; rest 45 sec
A2. DB Push Press @ 30X3- 3 x 10; rest 45 sec
20#, guess I did not notice the tempo last week. That's a tough one!
B1. Lunge Jumps- 3 x 8/leg alternating; rest 45 sec (hold weight in goblet squat position if possible, light weight)
B1. Lunge Jumps- 3 x 8/leg alternating; rest 45 sec (hold weight in goblet squat position if possible, light weight)
10, 12.5, 15; really like this move even though it's hard
B2. DB Bench Press @ 20X1- 3 x 8-10; rest 45 sec *keep elbows about 45 degrees away from body
B2. DB Bench Press @ 20X1- 3 x 8-10; rest 45 sec *keep elbows about 45 degrees away from body
20x10, 25x8. 30x8
+
Bike 25 sec ALL OUT; rest 2:35 x 5
+
Bike 25 sec ALL OUT; rest 2:35 x 5
Done.
+
Bike 15-20 min easy pace
+
Bike 15-20 min easy pace
Done.
Day 2
10 min AMRAP
5 Pull Ups
5 Push Ups
10 Air Squats
Day 2
10 min AMRAP
5 Pull Ups
5 Push Ups
10 Air Squats
8+3; 65# assistance on 1st two rounds of pull ups, 70# on the rest of them. Form got poor towards the end trying to go fast.
+
200m Run Sprint; rest 2 min x 4
+
200m Run Sprint; rest 2 min x 4
Done.
+
Run 800m; rest walk 2:00 min x 3 *goal is all under 5 min
+
Run 800m; rest walk 2:00 min x 3 *goal is all under 5 min
Ok, I did horrible on these. Mentally couldn't get into it. Ran them in 4:40 but the last two I kept jumping off and back on the treadmill. I wasn't necessarily tired or out of breath, just a mental wall.
+
Fast walk on incline or outside- 20-30 min (can mix some light jog but breathing should always be at conversation pace)
+
Fast walk on incline or outside- 20-30 min (can mix some light jog but breathing should always be at conversation pace)
30 minutes done.
Day 3
Row 300m @ 1:50/500m pace; rest3:30 min x 4
rest 6 min
Row 300m @ 1:50/500m pace; rest3:30 min x 4
+
Row easy for 20 min
Skipped this day. Woke up with a headache that I tried to kick all day without success. Listening to my body today and skipping. Wondering if yesterday's horrible workout was a foreshadowing of a run down body today. Oh and by the way, my thighs are sore from squats yesterday!
Day 4
A1. Front Squat @ 20X1- 3 x 5 reps; rest 45 sec
Day 3
Row 300m @ 1:50/500m pace; rest3:30 min x 4
rest 6 min
Row 300m @ 1:50/500m pace; rest3:30 min x 4
+
Row easy for 20 min
Skipped this day. Woke up with a headache that I tried to kick all day without success. Listening to my body today and skipping. Wondering if yesterday's horrible workout was a foreshadowing of a run down body today. Oh and by the way, my thighs are sore from squats yesterday!
Day 4
A1. Front Squat @ 20X1- 3 x 5 reps; rest 45 sec
65, 75, 85
A2. Negative Only Pull Ups @ 50A1- 3 x 5 reps; rest 45 sec
A2. Negative Only Pull Ups @ 50A1- 3 x 5 reps; rest 45 sec
Done. 40# assistance
B1. RFE Front Rack Split Squat @ 30X1- 3 x 8 reps; rest 45 sec
B1. RFE Front Rack Split Squat @ 30X1- 3 x 8 reps; rest 45 sec
I think I was using a 25# bar. And I'm assuming since you said 8, that's 8 total... Not per leg. :))
B2. Single Arm Bent Row- 3 x 8/arm; rest 45 sec
B2. Single Arm Bent Row- 3 x 8/arm; rest 45 sec
25#
+
Run 100m ALL OUT Sprint; rest 60 sec x 8
+
Run 100m ALL OUT Sprint; rest 60 sec x 8
Done.
Run 15 min @ steady aerobic pace
Run 15 min @ steady aerobic pace
Done. 1.17 miles. Run with a little but of walking
Day 5-
Off
Day 6
Run 4 miles
Day 5-
Off
Day 6
Run 4 miles
43:42, no stopping!!! Wow!! I've never ran 4 miles in my entire life.
I swapped day 4 and 6. Day 2 was rest day.
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