| 05/15/2020 |
Run Day |
2 x 200 with 200 meter jog in between
2 x 400 with 400 meter jog in between
1 x 800 with 400 meter job in between
2 x 200 with 200 meter jog in between
2 x 400 with 400 meter jog in between
|
5 reps
Performed as RX |
| 05/14/2020 |
Upper body- Push day |
Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.
1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)
2. Chest press x 10 (3 sets)
3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)
4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)
5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)
6. Reverse plank reaches (2 x 30sec)
7. Incline tricep push up (2x until failure)
|
040m 00s
Performed as RX |
| 05/13/2020 |
Home Leg Workout |
Repeat 3x
1. Squat Lunge- 30 seconds
Alternates between a squat jump and a jump lunge
2. Bulgarian split squats- 10 each leg
Prop one leg up on a chair/bench
3. Lunges- 10 each leg
Rest hands behind head, fingers interlocked to maintain posture
4. Jump Squats- 14x
Work on explosion. Low squat to jumping up as high as you can. Try to land softly. Adjust as needed
5. Jumping jacks- 40x
6. Squats- 20x
Quality over quantity. Work on low form. Add a pause at bottom for added difficulty. Again, hands behind head
7. Side squat (lunge)- 10 each leg
Maintain hands behind head
8. Crab Walk- 20 feet laterally
Set into low squat position, hands behind head. Maintain position and squat walk laterally 20ft. Return facing same direction to work opposite side.
9. Calf raises- 15 each leg
Use a bar or wall for assistance
10. Wall sit- 45 sec
|
60m 00s
Performed as RX |
| 05/12/2020 |
Upper Body-Chest |
Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.
Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.
Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.
Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.
Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position. |
60m 00s
Performed as RX |
| 05/07/2020 |
Hill Repeats-Uphill |
10- to 15-second hill repetitions (about 25m) at a 5% to 15% grade
At the end of the easy 1-1.5 mile run, catch your breath before heading uphill. Sprint Uphill, at a nearly all-out speed. Walk back down and rest until youve completely recovered, then go again.
Start with 8-10 repetitions and work up to as many as 20. Listen to your body and stop when you feel like you can do no more or you feel pain.
|
0 rounds 11 reps
Performed as RX |
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