(am)
2.97 Miles
60 Abs
(pm)
Clean and Press Bar Warm Ups
Squat Stretch
Bulgarian Split Squats x8x2
DB Split Squats #20x8x3
BB Hang Clean 95x8x3
Straight Leg Deadlift 145x8x3
Wednesday, May 13, 2020
051320
(am)
3.11 Miles
To Lengths at sub 09:00 Pace
Arm Circles
Hanging Pinch x6x3
Eccentric Loading Pull Ups
Thumb Around :03/:03x1x2
Thumb Over :03/:03x1x2
Trunk Rotations (Standing, bent, box) x6x4
(pm)
Arm Circles
Runner's Stretch x:45x2
Curled Headstand x:30x2
Piked Handstands x:30x2
RVS Neck Bridge x:12x2
Piked HS Taps x8x2
Headstand x:30x2
3 Rounds
5 Piked HSPU
5 Band Row Holds #50x5x3
Band Curls x8x3
Abs x60
3.11 Miles
To Lengths at sub 09:00 Pace
Arm Circles
Hanging Pinch x6x3
Eccentric Loading Pull Ups
Thumb Around :03/:03x1x2
Thumb Over :03/:03x1x2
Trunk Rotations (Standing, bent, box) x6x4
(pm)
Arm Circles
Runner's Stretch x:45x2
Curled Headstand x:30x2
Piked Handstands x:30x2
RVS Neck Bridge x:12x2
Piked HS Taps x8x2
Headstand x:30x2
3 Rounds
5 Piked HSPU
5 Band Row Holds #50x5x3
Band Curls x8x3
Abs x60
Friday, May 8, 2020
Thursday, May 7, 2020
050720
(am)
3 Rounds
10 Hand Release Push Ups
10 Supine Trunk Rotation (ft up + Knees bent)
3 Rounds
15 Toeing Shoulder Circles Each Way
30 Multi-Directional (Hydra) Crunches
Death by Step Master
1 Sigma Single Foot Balance (each side :10)
1 Zombie Squats
2 Sigma Single Foot Balance (each side :10)
2 Zombie Squats
... up to 5
(late morning)
Piked HSPU x5x6
Walk 1 Mile
Dips x5x3
Walk 1.23 Miles
( #irunwithmaud )
Chins x3x2
Hanging Scaption x6x3
Grab groceries and walk home.
(pm)
2 Rounds
20 Quick Band Squats
20 Band Curls
20 Band Deadlifts
3 Rounds
10 Hand Release Push Ups
10 Supine Trunk Rotation (ft up + Knees bent)
3 Rounds
15 Toeing Shoulder Circles Each Way
30 Multi-Directional (Hydra) Crunches
Death by Step Master
1 Sigma Single Foot Balance (each side :10)
1 Zombie Squats
2 Sigma Single Foot Balance (each side :10)
2 Zombie Squats
... up to 5
(late morning)
Piked HSPU x5x6
Walk 1 Mile
Dips x5x3
Walk 1.23 Miles
( #irunwithmaud )
Chins x3x2
Hanging Scaption x6x3
Grab groceries and walk home.
(pm)
2 Rounds
20 Quick Band Squats
20 Band Curls
20 Band Deadlifts
Monday, May 4, 2020
050420
(am)
2.98 Miles Walk
w
4 Rounds 15 Bulgarian Split Squats
(mid afternoon)
30 Toeing Arm Circles
:45 Runners Stretch
Standing Twists
3 Rounds
10 Deep Squat Rock the Boats
(for 6-step)
10 Piked HSPU
10 Rotations
3 Rounds
10 50Lb Band BOR
10 Spider-Man Side Lunges
(less scaled)
1 Round
1-1-2
"Groove Me" by Guy
(Rt foot/Hip weak)
Immediately into
1 Round
"You're Not My Kind of Girl"
New Edition
2.98 Miles Walk
w
4 Rounds 15 Bulgarian Split Squats
(mid afternoon)
30 Toeing Arm Circles
:45 Runners Stretch
Standing Twists
3 Rounds
10 Deep Squat Rock the Boats
(for 6-step)
10 Piked HSPU
10 Rotations
3 Rounds
10 50Lb Band BOR
10 Spider-Man Side Lunges
(less scaled)
1 Round
1-1-2
"Groove Me" by Guy
(Rt foot/Hip weak)
Immediately into
1 Round
"You're Not My Kind of Girl"
New Edition
Sunday, May 3, 2020
050320
(early am)
Walk 4.2 miles leisurely
Light lower body stretching + Shoulder Mobility
(before noon)
2 Rounds
00:42 Piked HS Hold
20 Tip Toeing Arm Circles
20 25Lb Banded Upright Row
00:42 Seated Glute + Scap Activation Hold
2 Rounds
20 Banded OH Squats (barefoot)
20 (total) Piked HS Head Taps
20 (total) L-Sit Over Ball Swivel (OBS + Assisted No Palm)
Walk 4.2 miles leisurely
Light lower body stretching + Shoulder Mobility
(before noon)
2 Rounds
00:42 Piked HS Hold
20 Tip Toeing Arm Circles
20 25Lb Banded Upright Row
00:42 Seated Glute + Scap Activation Hold
2 Rounds
20 Banded OH Squats (barefoot)
20 (total) Piked HS Head Taps
20 (total) L-Sit Over Ball Swivel (OBS + Assisted No Palm)
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