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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