September 13-19

W7
Monday Monday 
A1. Single Arm Bench Press @ 21X2, 5 x 3-5 reps, rest 30 sec 30/hand x5 for 2 rounds then; 35/hand x4, then 35/hand x3 for two rounds 
A2. Inverted Bar Rows @ 30X2, 5 x 8-10 rest 90 sec done
+ 
14 min EMOM done 
1st- 8 DB Push Press 15#/hand for 3 rounds then 20/hand for 2 rounds 
2nd- 8 Lat Pull Downs 70#
3rd- 10 steps DB Walking Lunges, tough 30#/hand

Tuesday Tuesday 
15 min Run Warm Up 10:43 pace 
+
15 min AMRAP
3 Push Ups
10 Sit Ups
10 Air Squats
10 Double Unders

Done. 6 or 7 rounds, can't remember 
+
15 min Run cool down like a 13:40 pace.. walked some 

Wednesday Friday evening 
OH Extension over foam roller holding 5# plate, 3 x 60 sec, rest as needed
Side Lying Thoracic Rotation, 3 x 20/side, rest as needed
Couch Stretch, 2 min/side
+
A1. Passive Hang from Pull Up Bar, 4 x 30 sec
A2. Single Leg Glute Bridge, 4 x 15-20/side, rest as needed
B. I’s, Y’s, T’s lying on a bench w/ 5# plates, 3 x 15 each
C. Table Hold, 4 x 30 sec, rest as needed

Did a lot of this, but also added more yoga type poses as well. 

Thursday Friday 
A1. Tall Kneeling 2 Arm DB Press @ 21X2, 6-8 reps x 5, rest 30 sec **focus on squeezing butt and keeping core tight 15#/hand; I really contemplated going up to 20#/hand but i don't think I could for that number of reps
A2. Bent Single Arm DB Row @ 30X1, 6/arm x 5, rest 90 sec 25#
B1. Gravitron Dips @ 22X2, 4-6 reps x 3, rest 30 sec 70# assistance x5
B2. Single Arm Lat Pull Down @ 20X2, 5-12/arm x 3, rest 30 sec **depending on weight you can get for appropriate reps 40#x5
B3. Frankenstein Squats @ 22X1, 4 x 4-5 reps, rest 90 sec bar
C1. Wtd Front Plank, 40 sec x 5, rest 30 sec 10# added
C2. Chinese Plank, 40 sec x 5, rest 30 sec  *yes face up done


Friday
Run 15 min 
15 min Mobility
***focus on thoracic extension and hip external rotation
Run 15 min
15 min AMRAP
Bear Crawl
Crab Crawl
Walking Lunges
Jump Rope
**transition as needed keeping moving for 15 min
15 min Run 

Forgot to tell you I had a 5k on Saturday so I did that instead! 33:28