Monday Tuesday
A1. Single Arm Bench Press @ 21X2, 5 x 3-5 reps, rest 30 sec 25x5, 30x5, 30x5, 35x3, 35x3
A2. Inverted Bar Rows @ 30X2, 5 x 8-10 rest 90 sec done
+
15 min EMOM
1st- 20 sec Wall Facing HS Hold
2nd- 10 sec Chin Over Bar Hold
3rd- 20 sec Hollow Hold
Done. That was harder than it looks
+
10 min Run/Walk warm up
+
20 min Fartlek Run **staying moving the whole time but when you’re running, pick something to run hard to then slow down and recovery then speed up again.
+
10 min Run/Walk warm up
+
20 min Fartlek Run **staying moving the whole time but when you’re running, pick something to run hard to then slow down and recovery then speed up again.
Done but did it all on the bike. Was coughing/heavy chest all weekend and Monday and didn't think my body was ready to run yet
Tuesday tuesday
A. Frankenstein Front Squats @ 20X1, 4 x 2, rest 2 min **these are hard to hold but will strengthen your upper back/posture 45, 45, 65, 65
B. DB OH Walking Lunges, 3 x 16 steps, rest 2 min **hold one DB OH arms locked out done 35# plate
+
For tIme 17:45
Run 200m
50 Squats
Run 400m
35 Squats
Run 800m
20 Squats
Tuesday tuesday
A. Frankenstein Front Squats @ 20X1, 4 x 2, rest 2 min **these are hard to hold but will strengthen your upper back/posture 45, 45, 65, 65
B. DB OH Walking Lunges, 3 x 16 steps, rest 2 min **hold one DB OH arms locked out done 35# plate
+
For tIme 17:45
Run 200m
50 Squats
Run 400m
35 Squats
Run 800m
20 Squats
Wow, just looking at this. I did 50 squats, 40, then 35. Gah, did too many haha! And that run was on loose gravel and uphill. Not easy
Wednesday
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
Thursday thursday
A1. Tall Kneeling 2 Arm DB Press @ 21X2, 5 x 10 reps, rest 30 sec **focus on squeezing butt and keeping core tight 15#/hand
A2. Bent Single Arm DB Elbowing Row @ 30X1, 5 x 8-10, rest 90 sec 10#
B1. Gravitron Dips @ 22X2, 4 x 3-5, rest 30 sec 70# assistance
B2. Single Arm Lat Pull Down @ 20X2, 4 x 5-10, rest 90 sec **depending on weight you can get for appropriate reps 49#x5 per arm
C1. Wtd Front Plank, 5 x 45 sec, rest 30 sec 10# added
C2. Chinese Plank, 5 x 45 sec, rest 30 sec *yes face up done
+
Run 40 min moderate biked; coughing again after running yesterday
Friday mixed this in wed/thurs because I go back to work Friday and didn't want to wake up at 3 something on my first day back in 3 weeks haha
A. Double DB Front Squat @ 33X1, 4 x 8-10 reps, rest 2 min didn't do
B. Barbell Good Mornings focusing on perfect positions, 60 reps accumulated done, bar
+
5 rounds hard
Bike .4 miles
rest 1:1
Wednesday
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
Thursday thursday
A1. Tall Kneeling 2 Arm DB Press @ 21X2, 5 x 10 reps, rest 30 sec **focus on squeezing butt and keeping core tight 15#/hand
A2. Bent Single Arm DB Elbowing Row @ 30X1, 5 x 8-10, rest 90 sec 10#
B1. Gravitron Dips @ 22X2, 4 x 3-5, rest 30 sec 70# assistance
B2. Single Arm Lat Pull Down @ 20X2, 4 x 5-10, rest 90 sec **depending on weight you can get for appropriate reps 49#x5 per arm
C1. Wtd Front Plank, 5 x 45 sec, rest 30 sec 10# added
C2. Chinese Plank, 5 x 45 sec, rest 30 sec *yes face up done
+
Run 40 min moderate biked; coughing again after running yesterday
Friday mixed this in wed/thurs because I go back to work Friday and didn't want to wake up at 3 something on my first day back in 3 weeks haha
A. Double DB Front Squat @ 33X1, 4 x 8-10 reps, rest 2 min didn't do
B. Barbell Good Mornings focusing on perfect positions, 60 reps accumulated done, bar
+
5 rounds hard
Bike .4 miles
rest 1:1
Done
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