Weekend Vacation in Savannah GA left me a little tired. We spent the whole weekend walking around, close to 8 miles a day.
Lower Body Blast
Roll, stretch,KB warmup + pull ups
3×1, 3×2, 3×3 pistol squats each leg
3 rounds 10 clean into reverse lunges @ 24 kg KB + 10 skier jumps
30 Deadlifts @ 225, 30 push ups
20 Deadlifts @ 225, 20 push ups
(wanted to do 10 but i was completely gassed, maybe next time. Also on the DLs and pushups i broke it up as needed)
Standard Warm up
5 minute row
Arm swings/circles/stretching
Sets
3x
20 DB curls @ 30/30/32.5
8 DB SA rows @ 50/55/55
25 hip adduction machine
25 hip abduction machine
Then
3x
10 x Preacher curls @ 45 (I think)
10 x cable hip extensions
Leg swings
Cooldown
Roll out
Was really just trying to get some blood flow to my legs today to speed up any sort of recovery process and roll out.
5 Miles 37 minutes 47 seconds
7:33/mile
This was the first 5 miler of the race series I am doing, I will be out of town hiking glaciers and shit for the second one so I kinda went H.A.M. I actually PR’ed a 5k in the middle of it (21:41), and figured if I hurt myself I would have my vacation to help me recover. Race was really great until about mile 4.3ish, I tried taking my shirt off because I was hot and ended up knocking my headphones and headband off so I aborted and suffered in silence the rest of the way. Anyways, I am happy, I met some new folks, and made it out largely unscathed so the beat goes on to the next.
Yikes. Been 3 weeks. I am back though fam.
20 minutes in the garage alternating boxing on my heavy bag, squats, and abs. Followed that up with mowing the yard.
I didn’t drink drink alcohol this weekend. That was a first in awhile, but needed to happen. Like a juice cleanse without juice.
4 mile run
32:49
Squat
235 x 5
245 x 5
255 x 5
265 x 5
270 x 5
Hang Clean
132 x 5
150 x 5
155 x 5
165 x 5
170 x 5
Bottoms Up KB Press 3 x 5 each arm
2 Rounds
Double KB Swing x 10
Double KB Snatch x 10
Double KB Front Squat x 10
Double KB Clean/Press x10
KB Pushups x 10
KB Bent Over Row x 10 each arm
Ski Erg 20 Kcal
Over The Shoulder Med Ball Toss x 10
Cool Down: 10 min on treadmill
8 Miles 1 hour 8 minutes 59 seconds
8:37/mile
Another mental toughness day. We were at 95% humidity and 72 degree which was below the dew point, so every little dip in elevation was full of fog.
Also, I saw a beaver on the trail which scared the shit out of me. Those suckers are big and it was still a tad too dark discern what it was until I was close.
Deadlift day
Light 5 min row, quick roll out, dynamic warmup movements
3 x 5-8ea barbell RDL to row
A few warmup sets of 5 deadlift to working weight
3 x 3 deadlift @ 315lb
3 x 3 x 5ea curls (regular, hammer, cross)
4 x 12 lat pull down
3 x 8 straight-bar reverse curl
Long course speed and stroke work tomorrow morning. Finished with the first week of teaching and nobody has died so far.
4 Rounds
Deadlift x 5 @ 110 lbs
Push Press x 5 @ 110 lbs
Squat x 5 @ 110 lbs
Reverse Lunges x 5 each leg @ 110 lbs
Ski Erg x 25 Kcals
Row x 25 Kcals
4 Rounds
5 Pull-Ups
10 Box Jumps @ 36 inch
15 Jumping Jacks
20 Sit-Ups
25 Push-Ups
Core
4 Count Flutter Kicks x 25 (Holding Med Ball Over Face)
Leg Raises x 25 (Holding Med Ball Over Face)
Toe Touches x 25 (Holding Med Ball Over Face)
2 Count V-Ups
Bicycle Crunches x 100
Warmup
5 min row
40 x 5 lb arm raises
10 x 5 lb arm circles
Stretching
Workout
3x
20 squats @ 135
20 @ 165 lb hip adduction machine
120@ 255 lb hip abduction machine
Cooldown
Ab set, Stretching, and Rollout
