3.1 Miles 24 min 27 sec
7:53/mile
Kept the pace more in line with the distance stuff I have been working. I had a bit too much shin pain after the first 5k to make me want to do it fast again.
Also did a 14.2 mile trail bike ride in the evening and set a bunch of Strava segment PR’s which was neat.
4 mile run: 34:22
5 mile run: 42:11
Wailed on myself. Much needed.
Roll and stretch.
KB warm up complex + 3×3 pull ups with extended hanging
3 rounds 5 dips 5 pull ups 5 anti rotations
2 x 1 DL 1 power clean 1 clean catch in squat
Start @ 135 then go up by 5 to 225
1 single clean @ 235
10 min @ :30 seconds 1 DL 1Clean 1 hang clean 1 front squat
DB bench 1 x 20 @ 20
3×6@ 85
1 x 50 @ 20
30 ball slams :30 seconds battle ropes
20 ball slams :20 seconds battle ropes
10 ball slams : 30 seconds battle ropes
Tough getting out of bed this morning. It was dark, rainy, and I was out late (for me).
4.89 Miles 41 minutes 27 seconds
8:28/mile
Rain was light and cool which kept things pretty pleasant. I did end up stepping in a few large and deep puddles I couldn’t see in the low light which sucked. I was trying to make this a greater than 20 mile week, but I don’t think I’ll get there even with my 5k (will put me at 19.2) on Sunday. Next week I’m going to try to throw a run down that’s a few miles in to double digits.
30 Minute AMRAP:
KB Thrusters x 5
Sand Bag TGU x 6
Mountain Climbers x 20
Wall Ball x 20
Med Ball Slams x 10
Toes to Bar x 5
Ski Erg x 20 KCals
Med Ball Toss x 10
Core:
Hanging Knee Raises x 10
Bicycle Crunches x 100
4 Count Flutter Kicks x 40
Leg Raises x 25
Table Top Crunches x 25
Toe Touches x 25
2 Count V-Ups x 25
Oblique Crunches x 20 each side
15 minute row
Warmup:
5 minute row
40 arm raises with 5 lbs
10 arm circles with 5 lbs
Stretching.
Set:
3x
8 @ 60 single arm row
10 @ 25 crunch/oblique
10 @ 25 cable chest press
10 @ 35 standing cable fold
10 TRX delt fly
Cool:
10 x KB powerclean whatever the heaviest one LA Fitness has
(These things sucked. The grips are rough and really tore up my hands, but I did one arm so I had to do the other)
Abs
Rollout
Rest day of sorts, moving furniture and playing softball this evening.
30 min gymnastics body T Spine stretch and strengthen .
500m row
5000m row
500m row
I am out of shape.
30 Minute AMRAP: Made it through 3
Triplet (Hang Clean/Front Squat/ Push-Press) x 5 (1st round: 132 then dropped to 110)
Burpees x 10
KB Sumo Deadlift x 10 (70lb)
KB Farmers Carry 50 yards (70lbs)
KB Swing x 20 (53lbs)
KB Overhead Carry 50 yards (1st round: 53lbs then dropped to 44)
Over Shoulder Med Ball Toss x 10 (50lbs)
Ski Erg x 20 KCals
2 Rounds:
Single Arm KB Row x 5 each side (70lbs)
20 Pushups (1st round regular. 2nd I did them on KBs)
Single Arm KB Clean & Press x 5 each side (53lbs)
Over Shoulder Med Ball Toss x 10 (50lbs)
Evening Boredom:
Pullup/Pushup/Situp Ladder:
1 pullup/2 pushups/ 3 situps
2 pullups/ 4 pushups/ 6 situps
3 pullups/ 6 pushups/ 9 situps
…. up to 10 pullups/ 20 pushups/ 30 situps
Core:
25 leg lifts
25 table tops
25 toe touches
25 4 count flutter kicks
25 2 count v-ups
