Monday:
80 Minute Indoor Trainer Workout. Roech Zonneveld #14
Tuesday:
5 x (1-6 Pull-Ups) = 105
Then:
5 x Goblet Squats, 53 lb KB
10 x Swings, 53 lb KB
10 rounds
Then
5:00 Plank
Then
30:00 Row
Wednesday:
50 minute Reoch-Zonnevold #15… hard intervals!
100 x Double KB Bench Press, 2 x 53 lb KB’s
Thursday:
5 Minute Airdyne
Then
10 x Pull-Ups
1 minute airdyne
3 rounds
Then
5 minute row
Then
10-6 Squat Press @ 35 lb DB’s
100 meter row sprint after each set of Squat Press
Then
10 minute airdyne (easy, cooldown, 195 calories)
Friday:
50 minute run. Mostly trail. 6.3 miles. Took it very easy, coming back from 13 days off of running. Building the base back up.
Then
10-1 Ladder, very strict form
Pull-ups (chest to bar)
Push-ups (no wasted movement)
Saturday:
50:00 Run, 6.5 miles, Hidden Falls loop x 5
Goblet and lunge warm-up
Then
10-1 Ladder
Burpee Pull-Ups
Kettlebell Swings @ 53# KB
Then
10-8-6-4-2
Dips
Plate Sweeps @ 45#
Then
5:00 Ring Plank… made it 3:00, then dropped feet off box and did 1 x pushup every :10 until time was up.
Got way behind on nutrition. Felt it the rest of the day.
Sunday:
40 minute recovery on bike trainer
Then
Suspension core work
3 x 5 Double KB, 1-leg Deadlifts
A few pull-ups in between sets
