Morning: 1 lap walk in between each run
1600 meter run – 6:05
1200 meter run – 4:39
800 meter run – 2:59
800 meter run – 3:11
Evening:
5 Rounds @ 154lbs
Deadlift x 6
Bent Over Row x 6
Hang Clean x 6
Front Squat x 6
Push Press x 6
Back Squat x 6
Push Up x 10
5 Rounds w/ 35lb KB
KB Clean x 10 each arm
KB OH Squat x 10 each arm
KB High Pull x 10 each arm
KB Pushup x 10 each arm
KB Push Press x 10 each arm
I started reading Mark Rippetoe’s Starting Strength. I finished the chapter on low bar back squatting; so of course I had to hit the gym and try it out.
.5 mile run & my dynamic warm up
Then:
7×10 low bar back squat with the bar (getting used to the positioning and form)
7×20 band pull-a-parts (10 across chest; 10 behind head)
Then:
2×5 squat @ 135#
3×10 KB swings @ 60lb
Then:
6×3 squat @ 185# (last set at 205#)
6×10 KB pull overs @ 35#
Then:
Some stretches to prep. for Saturday’s beer drinking
OTF with the wife – it ended me.
Highlights:
I earned some ice cream.
Morning:
3.5 mile run – 26:48
1 mile jog – 7:20
Evening:
6 Rounds
Pullups x 5
Trap Bar Deadlift @ 155lbs x 10
Sled Push @ 90lbs x 25 meters
Sled Pull Back Pedal @ 90lbs x 25 meters
KB Swing @ 62lbs x 20
Wall Balls @ 30lbs x 10
.5 mile run & dynamic warm up
Then:
3×10 shoulder dislocate
3×10 Front DB raise @ 20#
3×10 Lateral DB raises @ 15#
3×10 reverse fly @ 10#
Then:
10-9-8-7-6-5-4-3-2-1
Bench @ 135# – pull ups – push ups – plank pulls
Then:
4 x 20sec Sprint/10sec rest
Morning:
800 meter run x 4 (2:57, 2:54, 3:02, 3:07)
Evening:
DT @ 154 lbs
Deadlift x 12
Hang Clean x 9
Push Jerk x 6
Morning:
3 Rounds of: 40 pushups + 30 situps + 5 pullups + 100 yard run
1 Round of: 30 pushups + 20 situps + 5 pull-ups + 100 yard run
Evening:
5 Rounds @ 35lb KB
KB Snatch x 10 each arm
Goblet Squat x 10
Shoulder Press x 10 each arm
Clean to Reverse Lunge x 10 each leg
Bent Over Row x 10 each arm
Mountain Climbers x 20
KB Pushup x 10 each side
feeling much better today, more energy.
also weighed in at 192 post workout. so my vacation weight is gone.
rolled, stretched, back “rehab” – this got me really sweating this afternoon.
20 reps back squat @ 145
then
10 KB Snatches @ 24kg
15 Burpee Box Jumps
20 KB Snatches @ 24kg
15 Burpee Box Jumps
30 KB Snatches @ 24kg
15 Burpee Box Jumps
40 KB Snatches @ 24kg
15 Burpee Box Jumps
50 KB Snatches @ 24kg
15 Burpee Box Jumps
19:54
Stretch + Sauna
Tonight i need to do something to get my heart rate up to get my MyZone points. Probably some light jogging.
Low energy. Was also working out with wife so I had to coach her up on several things. Also some how tweaked my ankle at work. I guess I should just be happy I was able to move and get some sweat rolling.
typical warm up + back “rehab” exercises
half kneeling presses 3 x 5 @ 25lbs
3 x 400m run with 20 kb swings between each one
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