Tuesday, April 29, 2014

April 21 - April 27


Monday:
1 mile warm up @ 6.2

3x
15 Bicep Curl (15 lbs)
15 Overhead tricep extension (55 lbs)
8 Burpee box jumps

3x
15 Hammer curl to overhead press (12.5 lbs)
10 Push ups
60 second plank

3x
15 Preacher curls (25 lbs)
15 Tricep Dips
50 Mountain climbers

4 miles @ 9:30/mile pace

Tuesday:

3x12
Dumbbell Deadlifts (60 lbs)

3x6
Bench press (75 lbs)

3x6
Assisted pull up (55 lbs)

10x50m swim (10-15 second rest in between)

7.5 mile bike ride pulling trailer

Wednesday:
Warm up: 1 mile @ 6.2mph

Dirty 30

30 Squat Jumps
30 Burpee to Box Jump
30 Squats (95 lbs)
30 Step Ups
30 Calf Raises
30 Kettlebell squats (25 lb)
30 Single leg Kettlebell Deadlift (15 lb)
30 Lunges
30 Jumping Jacks
30 Tuck Jumps

Thursday:
Swim 1000m
6x100m
8x50m

Friday:
Brick-
15 minute cycle
3 mile run
30 minute Body Pump Express

Saturday:
Rest

Sunday:
Gilda's Run 5k w/ Pam

Total miles for week: 12.1
Total miles for 2014: 218.6

Favorite Workout of the week:  Wednesday's Dirty 30!  Although my 30th birthday did deter most training for the week!

Least Favorite:  I didn't really have a least favorite, although I'm sure I'll regret being so lax on miles!




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