Warm Up
Double Unders 38, 26, 28
3x5 push ups
3x3 pull-ups
2x10 Back ext.
2x10 squats
Box Squats
45 x 5
115 x 4
135 x 3
150 x 2
165 x 1
150 x 5, 4, 5, 1
Metcon:
100 Push Press (75/45)
Run 400 m each time you drop the bar
5:21 @35# 80/20
This is the first workout I've done with weight overhead since my neck issue began. I went lighter with the 35# bar so that I wouldn't over do it. It felt good, and I'm pretty sure I could have done it rx'd but I was being cautious.
Monday, August 20, 2012
Monday, 08.06.12
150X 4, 2, 5, 4
Perform 5 rounds of:
5 KB Russian Swings (35#)
5 Burpees
Sprint 25 yards
5 KB Swings (35#)
5 Burpees
Sprint 25 yards
*Rest 30 seconds between rounds
7:13
Perform 5 rounds of:
5 KB Russian Swings (35#)
5 Burpees
Sprint 25 yards
5 KB Swings (35#)
5 Burpees
Sprint 25 yards
*Rest 30 seconds between rounds
7:13
Tuesday, 07.31.12
5K
This was the first 5K I have run in a long time, and it took a really long time, and I don't want to do it again for a really long time.
And I didn't record my time. But I did it!
This was the first 5K I have run in a long time, and it took a really long time, and I don't want to do it again for a really long time.
And I didn't record my time. But I did it!
Saturday, 08.04.12
3x800m runs with 3:00 rest
Today was a overcast, cool, breezy day - perfect for running.
I went to the track and ran my 800s. I thought it was supposed to be 2 or 3 800s and I was feeling pretty good about doing all 3, but later found out it was supposed to be 3 or 4!
Today was a overcast, cool, breezy day - perfect for running.
I went to the track and ran my 800s. I thought it was supposed to be 2 or 3 800s and I was feeling pretty good about doing all 3, but later found out it was supposed to be 3 or 4!
Thursday, 08.02.12
8 Rounds:
3 Back Squats @140
3 Box Jumps
1 40 yd Sprint
I didn't time this workout, I just completed the work.
3 Back Squats @140
3 Box Jumps
1 40 yd Sprint
I didn't time this workout, I just completed the work.
Wednesday, 08.01.12
10x200m with 2:00 rest
200 m sprints are short enough that they should be run in an all out sprint but just long enough to be torturous. I start petering out at just the halfway point - 100 m and then feel like I'm going to die when I'm at the end. My last few sets I tried begining with a slower start, and then increased my speed so I still had something left towards the end. It took about the same amount of time but felt better.
200 m sprints are short enough that they should be run in an all out sprint but just long enough to be torturous. I start petering out at just the halfway point - 100 m and then feel like I'm going to die when I'm at the end. My last few sets I tried begining with a slower start, and then increased my speed so I still had something left towards the end. It took about the same amount of time but felt better.
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