Wednesday, May 21, 2014

Wednesday

Run-----10 min warmup
10 x 800; 2 min rest between
3:14, 3:16, 3:35, 3:34, 3:47, 4:05,  4:03, 4:03, 4:05, 4:05
ran in the middle of the day which was probably a mistake....HOT!!! but only time I could fit it in

Tuesday

Bike----- 10min warmup; 10x1 hard, 1 easy + 10 @ 70%

Monday

AM-----missed swim
PM-----A1. RFE split squat @ 30x1 - 6/leg x 5; 30#DB; rest 20 sec
A2. strict pull ups @ 30x1 - 5 x 5; rest 2min

+
5 sets @ high effort
30 sec KB swings 44#
30 sec rest
30 sec row
30 sec rest
30 sec box jumps, 24" step down
30 sec rest
30 sec air dyne
30 sec rest

Thursday, May 15, 2014

Thursday

AM-----missed swim----way too cold

PM-----CF
A1. Press @ 30x3 - 3 x 10 reps 65# rest 20s(fairly easy, will bump up weight next time)
A2. Russian step ups w/ dbs 35# 3 x 8 each leg; 20s rest b/t each leg; rest 2min

B1. Back extensions @ 4022- 3 x 10; rest 20 s
B2. Hollow Hold - 3 x 45s; rest 20 s
B3. HS hold max hold x 3  60s; rest 60 sec

+
10 min AMRAP
3 strict pullups
5 burpees
10 KB swings, 44#
10 walking lunges

5 rounds (wasn't sure but think I need to add weight to walking lunges)(could've added weight to pull-ups or more reps)

Wednesday

Run-----10 min warmup; attempted sprints (cot, wet and raining outside) ended up going back inside and did some intervals on treadmill but nothing like sprints