Wednesday, May 28, 2014

May 19th - May 25th


Monday:

3x
6 Assisted Pull Ups
10 Overhead Tricep Extensions (60 lbs)
10 Dumbbell Bicep Curls (12.5 lbs)

3x
10 Pull Downs (115 lbs)
10 Reverse Grip Pulldowns (115 lbs)
10 Dumbbell Overhead Press (12.5 lbs)

3x
15 Kettlebell swings (25 lb)

Tabata- box jumps small box

45 minute cycle

30 minute CXWorks

4 mile run with Jamie 9:30/mile

Tuesday:
5 mile run with Jamie & Celia 9:50/mile

800m Swim
Easy 500
8x25m sprints
Easy 100

Wednesday
Rest

Thursday
4 miles with Jamie @ 9:45/mile

Squats
3x12 (95 lbs)

Tabata:
8x
Jump Squats
8x
Box jumps (small box)

3x12
Glute Bridge off Bench (45 lbs)
Deadlift (95 lbs)

Swim
Easy 400
3x100m Sprint
100m cool down

Friday:
2 mile run @ 6.5mph
30 minute Body Pump Express
45 Minute Bike Ride

Saturday:
25 mile bike ride

Sunday:
10 mile run @ 9:45/mile

Total miles for the week: 25
Total miles for 2014: 300

Monday, May 19, 2014

May 12th - May 18th


Monday:

1 mile @ 6mph

3x
10 Cross body bicep curls (15 lbs)
10 Overhead tricep extensions (25 lbs)
10 Shoulder press (10 lbs)

3x
6 Assisted pull ups (55 lbs)
6 Assisted Dips (55 lbs)
10 Push Ups

3x
10 Pull downs (115 lbs)
10 Reverse grip pull downs (115 lbs)

3x
10 Tricep kickbacks
10 Lateral raises
10 Front raises

CX Works

10 mile bike ride

Tuesday:

Swim
100m warm up
1x250m
12x25m sprints
1x250
100m cool down

Wednesday:
1 mile @ 6.5mph

3x
10 Squats (115lbs)
10 Lateral Step Ups (each side)
10 Box Jumps (small box)

3x
10 Deadlifts  (95 lbs)
10 Step Ups (each side)
10 Rocket Squat Jumps

40 minute bike (easy/moderate)

CX Works

Thursday:
5 mile run @ 9:30/mile

Friday:
4 miles of speedwork (6-8.5 mph)
30 minute Body Pump Express

Saturday:
26 mile bike ride

Sunday:
Brick!
12 mile bike ride followed by 6 mile run at 9:30/mi

Total miles ran for week: 17
Total miles for 2014: 275


Wednesday, May 14, 2014

May 5th - May 11th

Half marathon taper week, so workouts were light & rest days existed!

Monday:
Warm up 1 mile @ 6.5mph

3x
6 Assisted Pull Ups
10 Plyometric Push Ups
10 Overhead Tricep Extension
10 Cross Body Bicep Curls

3x
10 Mack Raises
60 seconds inchworms
10 Dumbbell Deadlift (2x35 lb deadlifts)

3x
10 incline chest press
10 good mornings
10 half bicep curls

3x
10 Bridges
10 Bicycle Crunches
60 second plank

5 mile run @ 9:10/mile

Tuesday:

Swim
1 x 50m warm up
4 x 250m
1 x 50m cool down

15 mile bike ride pulling trailer

30 minute RPM

Wednesday:
1 mile warm up @ 6.2mph

3x
10 Step Ups on bench (each side)
10 Kettlebell Swings
10 Kettlebell Squats

3x
10 lunges (each side)
10 Lateral Lunges (each side)
10 Curtsy Lunges (each side)

3x
10 Squats (95 lbs)
10 Squat Jumps
10 Wide Stance Leg Press (180lbs)

3x
10 Hamstring Curls (60 lbs)
10 Seated Calf Raises (50 lbs)

30 minute CX Works

Thursday:
16 mile bike ride pulling trailer

Friday:
Rest

Saturday:
Rest

Sunday:
Quad Citites Distance Classic 13.1: 1:59:47, a pace of 9:09/mile (and a new PR!)

Total miles for the week: 20.1
Total miles for 2014:  261

Tuesday, May 6, 2014

April 28th - May 4th


Monday:
5 mile run @ 9:06/mile

Tuesday:

3x
6 Assisted Pull Ups (55lbs)
8 Dips
8 Hammer Curls (15 lbs)

3x
8 Tricep Extension (55lbs)
8 Bicep Curl to overhead press (10lbs)

Swim 750m
10x50m
2x100m
1x50m

Yogify 15 minute Holy Hamstrings

RPM express 30 minutes

Wednesday:
Warm up: 1 mile @ 6.2mph

3x10
Squats (105 lbs)
Step Ups (10 each side)

3x10
Wide Stance Squat (95 lbs)
Burpee to box jump

3x10
Dumbbell Deadlift (60 lbs)
Single leg kettlebell deadlift (10 lbs)
Kettlebell swings (25 lbs)

3x10
Lunges (each leg)
Bodyweight Squats
Jump squats

3x
10 Ab plate lifts
10 Bicycle crunches with overhead extension
60 second plank
30 second side plank (each side)

Thursday:
1x50m warm up
5x200m
1x100m cool down

6 miles @ 9:19/mile pace

Friday:
Brick-
15 minute bike
3 mile run

30 minute body pump express

Saturday:
10.25 mile bike ride pulling kids in bike trailer

Sunday:
8 mile run @ 9:18/mile pace

Total miles for week: 23
Total miles for 2014: 241
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