Deadlift
245 x 10
265 x 10
285 x 10
310 x 8
Ski Erg x 20 cals
KB single arm clean/press x 10
Renegade Rows x 10
KB Reverse Lunge/Press x 10
Pushups x 25
Pullups x 5
Toes to Bar x 10
Dips x 10
KB sinle arm step up x 10
Situps x 25
Med ball toss x 15
Ski Erg x 20 cals
Core
4 count flutter kicks x 25
Leg Raises x 25
Toe Touches x 25
Russian Twist x 25
2 Count v-ups x 25
Bicycles x 100
Upper body blast.
Roll stretch some hanging and pull ups
KB warm up complex
10 dips for no reason
Ladder 1-5 clean and press + chin ups @ 32 kg KB
3 x 5 press @ 32 kg super set with 3 pull ups
8 pull ups for no reason
3 x 10 db bench @ 60
3 x 20 DB bench @ 20
10 curls for no reason
2 x 20 bb rows @ 95
30-20-10 med ball slams + lunges @ 25lbs
Abs
5 Miles 44 minutes 4 seconds
8:47/mile
Pretty uneventful but not having sunrise until 6:20 has been killing me with these pitch black runs.
Squat
Warm up: 220 x 10
235 x 8
245 x 8
265 x 8
285 x 4
300 x 1
Clean and Press
5 sets of 132 x 5
2 Rounds
Ski Erg x 20 cals
Single Arm KB Swing x 10 each arm
Single Arm KB rotational snatch x 5 each arm
Burpees x 10
KB Clean Complex x 5 each arm
Box Jumps x 10
Jumping Jacks x 20
Med Ball Toss x 10
Ski Erg x 20 cals
Single Arm KB Press (Holding handle end) 3 sets of 5 each arm
22 min treadmill alternating between jogging and sprinting
Bench
135 x 15
185 x 10
205 x 8
215 x 6
225 x 4
245 x 2
DB Incline Bench
60s x 10
70s x 8
80s x 6
80s x 4
DB Bench
75s x 8
75s x 6
75s x 6
75s x 6
Strict Press
100 x 5
105 x 5
110 x 5
115 x 5
120 x 5
TGIM.
Woke up with a sore throat and it is still bothering me, hoping that it goes away. Could be from all the rain?
30 min Middle Split training from gymnastics bodies
10 min on the Stationary bike >110 RPMs tried to keep heart rate @ or above 150
10 min to get to 225 back squat and do 3 x 5
10 min on the rower – i am out of shape
10 min of 30 seconds of KB swings, 30 seconds of Ab wheelies, 30 sec right arm snatch, 30 sec of left arm snatch, :30 sec of ab wheelies, :30 sec of rest made it through three rounds then laid there for the last min.
I am thinking about doing this 10 min block thing more often, i like it and I want to get back into better cardiovascular shape and I am hoping I can accomplish this through hour long workouts where I don’t really stop moving.
11.1 Miles 1 hour 40 minutes 41 seconds
9:03/mile
I wanted to do 15 to make it the farthest run I’d ever done, but I did a huge group run with one of the local shoe stores (~75 people). It was a blast and the marathon training group was only doing 11 miles. Went by super quick and ended up talking through most of the run with a girl who does 100k trail ultras, really made me feel like a little bitch.
Wow. Pretty sore from Friday. Today was focusing on just doing something. Couch had a firm grip on me so I needed to get outta there ya kno.
25 minutes focusing on the heavy bag and abs. Legs were sore but I still threw in some squats and lunges.
Diet hasn’t been too fried. Switching out La Croix for beer.
TGIF.
Roll stretch KB warm up + 3 x 5 pull ups
2 x 1 DL 1 Clean 1 Clean caught in a squat
Working up to 205 then ditched the clean caught in a squat. Then
3 @ 225 power clean, 1 @ 235 power clean
Then
10 min @ :30 1 Power clean 1 hang clean 1 front squat @ 135
Did this outside in the little turf battle square at the gym. Was v hot. One leurve
Yo bois. Got a Friday grind on in my garage. So gosh durn hot in there. Great for my sweat vibes. Tried to get to 100 burpees throughout my workout, but only made it to 75. It was real.
Have a good weekend y’all.
