A) Push Press 8-10 reps x5 65%, 70%, 75% , 80%, 85%
B) skill work-10 minute of TGU practice light weight
C) Eccentric pull-ups accumulate 12 reps
D1 HS Hold -60 sec
D2 hollowbody hold - 60 sec
D3 arch body hold
60 sec/ 60 sec rest x5
Running
3 mile run at 8:15 pace
Record your time.
Really proud of myself for getting this workout done. Went really early and didn't fall for the idea that I could workout later in the afternoon (which doesmt ever really go as planned) - especially since we're at a hotel and going early is sometimes scary (watched too many episodes of Criminal Minds).
ReplyDeleteAnyways:
Push press 15lb db x10, 20lbx10, 20x 8, 20x8
Hollowbody hold
Push-ups - slow and perfect 4 sets of 8
Arch body holds
Bummed there wasn't a rig to do pull-ups bc I think they're coming along so maybe I'll try and make it to regular gym at some point on the trip so as not to lose all that progress! Plus a treadmill newer than 1986 would be nice :D
Ran 2.5 miles which is a personal best this year. Sounds a little lame perhaps but been battling terrible IT band issues and haven't gotten over 2 miles in can't remember how long.
YAY! Nice start to a Friday
Trained with my Agility and Strength Coach Today:
ReplyDelete1000m Row
Hurdles-Sideways/Two feet: 5sets
-Sideways Jump:10repsx5
Speed Ladders: Jump-2 in 2 out
Shuffle
Sideways- 2 in 2 out
Scissors
(5 sets for each)
Box Jump/speed- 20 reps
Box Jump Double Height/speed-20reps
Box Jump/Height/Triple Initial- 10reps
Side shuffles w/resistance-5reps/5sets
5 sets:
20 bodyweight squats
10 push ups
20 sit ups
30 second plank
30 second side plank on both sides
3 mile- total: 23.75
Split time- 7.55,8.08,8.13
nice job on the 3 mile and thanks for putting your split times!
DeleteThursday, May 21st-
ReplyDelete4 sets of:
5 105 lb Power Cleans
4 sets of:
8 80 lb Landmine Rows
3 Lateral Stretches
3 sets of:
20 (10 each arm) 30 lb SA Alternating DB Chest Press
6 (3 each side) Chest Stretch
3 sets of:
30 (15 each side) Side Plank Leg Lifts
16 (8 each side) 12 lb Lateral MB Slams
3 sets of:
12 66 lb Kneeling Cable Pull Downs
3 sets of:
24 (12 each side) 20 lb SA KB Overhead Press
3 sets of:
32 (16 each side) Rotating Plank
4 Shoulder Mobility Stretches
3 sets of:
12 40 lb Drag Curls
3 sets of:
12 60 lb Tricep Press Downs
2 sets of:
30 (15 each side) Power Knees
1 set of:
24 (12 each side) J-Drills
Friday, May 22nd-
4 sets of:
15 35 lb Goblet Squats
15 Speed Squats
30 Mountain Climbers
3 sets of:
20 (10 each side) Lunges
1 40 yard fast jog
3 Wall Walks
3 sets of:
10 12 lb MB Squat
15 12 lb MB Slams
3 sets of:
20 (10 each side) 15 lb 2" lifts
16 (8 each side) SL RDLs
3 sets of:
10 Band Hip Thrusters (hold for 3 seconds)
20 (10 each leg) SL Bench Squats
2 sets of:
1 75 ft Versa Climber
Mini Band Work
2 sets of:
1 60 yard 235 lb Sled Sprint
Did lifting
ReplyDeleteRun: 24:10
Had to do the weight lifting on Thursday so I didn't get to do the workout posted. I did the arms and core workout at my dads gym.
ReplyDeleteGun show/triceps 3x7 each move.
Elevated sit ups holding 10lb plate 3x15
1-arm DB press with 25lb DB 3x8 each arm
3x20 russian twists with 20lb med ball
DB rows with 25lb DB 3x8 each arm
Scissor kicks 3x20
Push-ups 3x10
30 sit-ups with 3 second count on the way down
Lat pulls 3x10 50lbs
Toe touches with 20lb med ball 3x15
Ran 3 miles on a trail with a lot of hills that I didn't know about...so that was fun. 24:28
Push Press: I struggled getting in that many reps towards the end.
ReplyDeleteTGU
Regular Pull ups 15
Hollow body Hold
Arch Body hold
Running: 24:42
Lifting was good, not too bad!
ReplyDeleteI ran until my foot hurt so probably like two ish miles and then walked for about half a mile. The doctor didn't know what was wrong so he just said I can run on it, but when it hurts I should stop so that's what I am doing, but I am also trying to do the bike as much as I can.
still not allowed to lift, and I played fugitive and I ran at least 6 miles sprinting a lot of the time!
ReplyDeleteWent camping this weekend in the middle of the woods so couldn't really get a work out in. Will do it when I get home
ReplyDeleteDidn't know where to post this but Tuesday May 26th
ReplyDelete1000m row
3 sets:
1:30 slide board side to side
30sec mountain climbers
25lbs-15repsx3- lunges
Side shuffle with resistance
12repsx3:
75lbs- back squat
45lbs- good mornings
45lbs- push press
10repsx5:
Eccentric pull-ups
10repsx3:
55lbs-bench
500m row cool down
Sorry I'm posting way late I did this workout on my lunch break so had to shorten it!
ReplyDeletePush press: 45, 55, 65, 65, 70
Normal pull ups: 12
24" box jumps: 4x10
Ended up training my neighbors for 2 hours so didn't do the run, sorry.