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

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