3 Rounds:
Gorilla KB Row to Sumo DL x 10
KB Racked Lunge Walk x 10 each leg
KB Front Squat to Reverse Lunge x 4 each leg
KB Single Leg RDL x 5 each leg
KB Split Squats x 5 each leg
KB Heavy Sumo DL x 12 (elevated)
5 Rounds:
Clean/Press x 5
Burpees x 15
KB Swing x 20
Barbell OH Reverse Lunge x 5 each leg
Medball Toss x 10
2 Rounds:
Tire Flips x 10
Tire Sledgehammer Slam x 25
Pull-Ups x 5
KB Goblet Squats x 15
Running High Knees x 25
Tire Flips x 10
Jump Tucks x 10
Ball Slams x 25
Push-Ups x 15
Chin-Ups x 5
Broad Jump x 15
Y Mountain Climbers x 25
Split Squats x 10
100 burpees in 15:06
Minor ab work to close out
3 miles of hiking around Bernheim Forest in Kentucky. Great fall colors, lemme tell ya.
Ukrainian death march with my co-worker
standard warm up
3 rounds of KB snatch, Goblet squats, KB swings, KB push press @ 24 kg
round 1 – 4 min non stop 1 min per round
1 min rest
round 2 – 45 on 15 off
1 min rest
round 3 30 on 30 off
20 Miles 3 hours 7 minutes 43 seconds
9:23/mile
Ouchies, but its my longest run until the marathon!
Standard Warmup
5 min row
40 arm raises
10 arm circles
Set
3x
12 x assisted dips (55/45/45)
10 x each arm ISO high row @ 90
10 x inclined crunched w/ twist @ 45
Then
3x
12 x seated dip @ 180
10 x DB curl @ 30/32.5/35
10 x SA DB OH press 40/45/47.5
10 x back/each side oblique raises @ 50
Cooldown
ab set
stretching
Bench:
135 x 20
185 x 15
205 x 9
225 x 5
225 x 5
225 x 5
DB Incline:
60s x 12
DB Curl/Press x 10
70s x 12
DB Curl/Press x 10
75s x 10
DB Curl/Press x 10
80s x 6
DB Curl/Press x 10
Shoulder Press:
95 x 5
115 x 5
115 x 5
115 x 5
115 x 5
Deadlift:
287 x 5
309 x 5
321 x 5
332 x 5
350 x 5
Straight Leg Deadlift:
225 x 10
235 x 10
235 x 10
225 x 10
Barbell Complex @ 110lbs: 6 sets (each set doing 5 reps of each exercise)
Deadlift + Bent Over Row + Clean/Press + OH Back Lunge
Finisher: 3 sets. At this point I was pretty fried, used 35lb KBs
KB Sumo Deadlift x 10
KB Reverse Lunge x 10 (5 each leg)
KB Jump Squat x 10
5 Miles 44 minutes 10 seconds
8:50/ mile
Marathon is 4 weeks from tomorrow. Shit is real now folks. Also got some swag from Team FedEx for doing the race.
