8 mile run
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9-27-23
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Last: 2 yr ago by AledoAg86
Strength:
Deadlift
1-5-1-5-1-5-1-5
Bench press
1-5-1-5-1-5-1-5
Workout:
Every min for 12 min
alternating
8 L/R single arm DB rows
10 barbell hip thrusts
10 ring dips + 10 sec hold
20 GHD hip extensions
Extra:
25 cal echo bike
25 cal ski erg
Deadlift
1-5-1-5-1-5-1-5
Bench press
1-5-1-5-1-5-1-5
Workout:
Every min for 12 min
alternating
8 L/R single arm DB rows
10 barbell hip thrusts
10 ring dips + 10 sec hold
20 GHD hip extensions
Extra:
25 cal echo bike
25 cal ski erg
Warmup
Shoulder (strict overhead) press. 1 reps to max.
Push press: 3x3 build to heavy 3
Workout: 3 x 4 min rounds with 1 min rest between.
250 calorie row
10 handstand push-ups
10 deadlift @225
10 burpees
Try to maintain or beat you own time
Shoulder (strict overhead) press. 1 reps to max.
Push press: 3x3 build to heavy 3
Workout: 3 x 4 min rounds with 1 min rest between.
250 calorie row
10 handstand push-ups
10 deadlift @225
10 burpees
Try to maintain or beat you own time
3 slow trail miles. Battle ropes and dips.
Consistency: It's only a virtue if you're not a screw-up.
3 mile group run. A little faster than planned, got there late and the chase was on.
2 mile walk. ****ed up my shoulders over the weekend. Dealing with upper back pain
8 mile bike, 1 mile swim... getting those end of month garmin badges!
6 miles
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