18.09 Miles 2 hours 49 minutes 20 seconds
9:23/mile
Got some serious steps in this weekend. It was a pretty solid long-slow distance day, with a substantial amount of rain, but better now that Memphis temps are out of the mid 80’s. I should only have one more serious high mileage run before the marathon (12/1) which is a lot to look forward to.
6 Rounds: 30 seconds on 30 seconds rest (besides the sledgehammer). 36 minutes.
Sledgehammer Tire (1 min)
Ab Exercise (Flutter kicks, leg raises, toe touches, etc.)
Goblet Squats @ 35lb KB
Burpees
Balls Slams @ 20lbs
Mountain Climbers (Solomons or Regular)
4 Minute Finisher: 1 min each exercise
Burpee Ball Slams
KB Clean/Press @ 35lb
Roll Ups (Roll back towards your head until your toes touch the ground then roll back up to standing position)
Heavy Tire Flips
5.33 Miles 46 minutes 33 seconds
8:43/mile
Finally got some cool weather, amazing.
12 min of work; 30 seconds on 30 seconds off of each. 3 rounds for a total of 12 minutes.
30 seconds Sled Push @ 135lbs
30 seconds of Plank
30 seconds of KB Swings @ 53lbs
30 seconds of Bear Crawls
250 yards: walking lunges to KB press. 5 KB presses after 5 walking lunges each leg.
The initial goal/workout is to do 400 yards in 30 minutes or less but the gym closed early and I didn’t finish. This is a smoker though, even with lighter KBs.
Just went in for a quick sesh after work to make me feel better about myself.
Standard Warmup
5 min row
40 arm circles
10 arm raises
Set
3x
10 x DB curls @ 32.5
10 x DB OH Press @ 32.5
8 x SA DB Rows @ 50/55/55
10 x Oblique/back raises @ 45
Then
3x
20 x hip adduction 235
20 x hip abduction 160
Cooldown
Ab set
Stretch
Worked out w/my pa @ Brad’s place
Movement prep warm up, always some cool and new stuff I can bring to my workouts
3 rounds
10 ring flys, 10 renegade rows, 5 pistol squats ea side, 20 seconds ea side half kneeling battle ropes
5 rounds 5 KB squats, 5 OH presses, 10 swings
4.5 mile hike w/ a lot of elevation change
Back at it in the garage w/ Con.
3 rounds x 10 air squats, 10 ring rows, 5 SLDL, 5 crunchies
2 ladders to 5 1 @ 24kg 1 @ 32 kg OH press and pull ups
1 ladder to 5 KB bench @ 32 and row @ 36kg
16 rounds 30 on 10 off
Alternate rowing and battle ropes
Make up posts, vacation mode so my bad y’all .
Taught my wife a proper hip hinge and worked on her dead lift then worked on her rowing.
Then
4 rounds partner work out
While one is working the other is rowing
15 ball slams, farmer carries, 10 sit ups, 10 burpees
Morning: Forced PT test
2 min pushups: 90
2 min situps: 84
2 mile run: 13:24
Evening: 30 min AMRAP. Did my best to go nonstop but people kept trying to get all up in my shit.
Clean & Press @ 115lbs x 5
Burpees x 15
KB Swing @ 53lbs x 20
Med Ball Over the Shoulder Toss @ 50lbs x 10
Made it through 8 rounds. Pretty blah but w/e.
