Tuesday, April 8, 2014

March 31st - April 6th


Monday:
Warm up: 1 mile @ 6mph
3x15
Bicep curl to overhead press
Tricep extension (55 lb)
Push up

3x
5 assisted pull ups
15 Kettlebell swings
15 push ups

3x
15 bicep barbell curls
15 overhead tricep extension (25 lb)
25 crunches

3x
5 inverted pull ups
60 second hover

3x
15 bicep rows
15 lateral raises (7.5 lb)
10 burpees

6 miles at 9:35/mi pace @ Rock Island Arsenal

Tuesday
Warm up: 1/2 mile run @ 6 mph

3x12
Bench Press (65 lbs)
Chest Fly (12.5 lb dumbbells)

3x15
Kettlebell swings

3x10 
Deadlifts (115 lbs)

3x12
Pull downs (115 lbs)
Reverse grip pull down (115 lbs)
Push up
Dumbbell row (2x20 lb)

3 miles speedwork

30 minute Les Mills RPM

Wednesday:
1000m swim

Thursday:
1 mile warm up @ 6mph
3x15
Squat (95 lb)
Calf raises
Jump squats

3 rounds, 1 minute each
Squat to overhead with medicine ball
Step ups
Lunges off bench

3x10
Wall balls
Kettlebell swings
Deadlift (90lbs)

5 minutes on stair master 

5 miles at 9:40/mi @ Rock Island Arsenal with Jamie & Becca

Friday:
Warm up: 1 mile @ 6 mph
30 minute Body Pump Express

3 miles @ 6mph

Saturday: 
14 mile bike ride pulling kids in the bike trailer

Sunday:
11 mile run at 9:45/mi pace

Total miles for the week: 31.5
Total miles for 2014: 142.5

Favorite workout:  Definitely the 14 mile bike ride!  I'm sure our bike rides will continue to be my favorite!  Can't get enough sunshine!

Least favorite workout: I didn't really have a least favorite this week so I'll go with speedwork.  No one likes speedwork- haha

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