AM:
Warm up with
A and B and C skips
Dynamic plyos
Bring band to track and hit some banded runs in between sets
5 k time trial
(make sure you save this time and post it. We will be doing % runs soon.)
(Midday- if you missed anything this last week this is the time to get it all in!)
PM
Warmup: upper body sled shirtless
3 sets of 10 each of: 8#" Y, T, I
"Bandz" to Lats
bench: 45x25, 95x10
Then add blue(1 inch bands): 45x10, 95x5, 9x50%x3 (3-grips)
KB tri-ext: 3 x 1-minute max reps x35#
Single arm DB rows: 3xJac3ed
banded tri push-downs greens: 3xSwole
Saturday will be a recovery day meaning I want you to get on a bike and ride around or go on a hike and stay hydrated. Sunday is a total day off- just stretch out. We will be hitting it hard monday so eat clean buttercups!
3 comments:
5k in 22:41
makeup work
seated box jump increasing to unknown height
100 shoulder touches
oh barbell situps with 75#- 7-5-6
pm:
mini( blue double wrapped) 135#
kb- 14/12/14
db rows- 20/15/20
band tri- 26/26/25 ( greens- chocked up)
5k in 22:41
makeup work
seated box jump increasing to unknown height
100 shoulder touches
oh barbell situps with 75#- 7-5-6
pm:
mini( blue double wrapped) 135#
kb- 14/12/14
db rows- 20/15/20
band tri- 26/26/25 ( greens- chocked up)
5 k time trial
(make sure you save this time and post it. We will be doing % runs soon.)
24:58 (fasted)
PM
Warmup: upper body sled shirtless 3 sets of 10 each of: 8#" Y, T, I
"Bandz" to Lats bench: 45x25, 95x10 Then add blue(1 inch bands): 45x10, 95x5, 9x50%x3 (3-grips)
135#
KB tri-ext: 3 x 1-minute max reps
19-max reps, forgot time limit
18
14
3x60# Single arm DB rows:
R-18/L-21
R-17/L-18
R-18/L-18
3xJac3ed banded tri push-downs greens: 3xSwole
30-25-18
Post a Comment