A) Sumo deadlift 4-6 x3 R:2 min
B) Glute Bridges with barbell 8-10 x3
R:60 sec
C) Single leg med ball Hamstring curl 6-8 each leg x3
R:60 sec
Butterfly sit-ups- Tabata
Tabata is 20 work/ 10 seconds of rest for 8 rounds- side note you can download a Tabata timer on the apple apps store or download a Tabata song on Itunes store. You can also go to youtube and just play the Tabata song if you dont wont to buy it.
Record the number of sit-ups you do each round. Then take the average. That is your score.
Example- 14, 13, 13, 12, 12, 10, 9, 8= The average is 11
Running
1 Mile test for time.
Running
1 Mile test for time.
Well today hasn't gone as planned.
ReplyDeleteWanted to wake up early and get the mile done before lifting. Instead I wake up to the worst cramps. But I still really wanted to get my run in. Felt like crap but went to the track anyway. Pushed myself.
Got a 1:34 split
3:17
5:09
And thought I pushed myself te last lap but ended with a 6:56....
Stomach in a lot of pain after
Really frustrated with my performance but some of the factors were out of my control today.
Lifted
DeleteAverage 9
7:09...kind of feel like I want to die right now but proud of my time!
ReplyDeleteRan 7:03 improved by a second haha
ReplyDeleteIt's improvement right!!:)
Delete7:02
ReplyDeleteI don't have access to a track so I ran the mile through a neighborhood. I dodged a few cars and almost fell off the side walk but I got 6:42. So I do believe that around if I ran it around a track my time would be much better.
ReplyDeleteI was still on the cruise with no service.
ReplyDelete1 mile 6:41
Sit-ups 10x5
Back extensions 10x5
Ab machine 10x5
Leg lowers 10x5
1 mile 7:02
6:56
ReplyDelete6:56
ReplyDelete