3:30pm - 5 minutes bike 3x Warmup (15 pvc overhead squats, 10 K2E, 15 back ext, 15 dips, 10 pullups)
5 rounds for time: 25 lb split cleans, 15 reps pullups, 21 reps (did last 4 sets of these with 28 lb assistance. Didn't like my form on the first set unassisted) Time: 18:42
Bench Press: 20x45lb 15x65lb 10x95lb 5x135lb 5x165 failed at 4 2x165 failed at 2
April 11: IM ultimate, hike (walk) up sleeping giant, indoor pickup.
ReplyDeleteApril 12: CP core, plyos, running form.
Lifting: Bench press bb 2x6 @65lb, hanging knee raise physioball 2x12, bb RDL 2x6 @115lb, 1 arm bent-over db rows 2x6 @32lb, single leg bodyweight squats 2x12, off bench lateral flexion 2x8@25lb, cable chop kneeling 2x6 @50/60lb.
Intervals: 2min warmup/cooldown. 4x(30s medium, 30s fast, 30s medium, 30s fast, 60s slow). Slow=10min/mile, medium=8:34/mile, fast=6:40/mile.
Forgot that I threw on April 10 as well.
ReplyDeleteApril 12:
2 mile warm up - 12:54
4 x 1:00 wall sits
4 x 20 single leg elevated heel raises (R and L)
4 x 20 explosive squat jumps
rotational core
3 x 1:00 planks
3 x 15 pushups
20 minute stretch
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ReplyDeleteUp at 5am for Foam Rolling.
ReplyDelete3:30pm - 5 minutes bike
3x Warmup (15 pvc overhead squats, 10 K2E, 15 back ext, 15 dips, 10 pullups)
5 rounds for time:
25 lb split cleans, 15 reps
pullups, 21 reps (did last 4 sets of these with 28 lb assistance. Didn't like my form on the first set unassisted)
Time: 18:42
Bench Press:
20x45lb
15x65lb
10x95lb
5x135lb
5x165 failed at 4
2x165 failed at 2
6pm: 25 mile group road ride with Pedal Power