Workouts ’13: Week of July 7
-
Running (Intervals/Sprints):
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- Running in Grand Terrace
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Barbell Squat:
- 95 lb x 10 reps
- 135 lb x 5 reps
- 185 lb x 5 reps
- 200 lb x 6 reps
- 190 lb x 7 reps
- 170 lb x 8 reps
- 135 lb x 10 reps
- Notes:
- dropping weight, going lower and focusing on form
-
Chin-Up:
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
Running (Intervals/Sprints):
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
- 60 sec || 150 BPM || jog
- 30 sec || 160 BPM || sprint
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- 25 reps
- 25 reps
- 25 reps
- Notes:
- squat DOMS
-
Foam Rolling:
- 10 mins
-
Smith Machine Bench Press:
- 90 lb x 5 reps
- 140 lb x 5 reps
- 190 lb x 5 reps
- 210 lb x 5 reps
- Notes:
- Negatives – 5 sec on eccentric movement
-
Horizontal Pull:
- 12 reps
- 12 reps
- 12 reps
- 12 reps
-
Barbell Curl:
- 50 lb x 8 reps
- 90 lb x 8 reps
- 70 lb x 8 reps
-
Plank:
- 135 sec
- 75 sec
-
Barbell Deadlift:
- 135 lb x 10 reps
- 185 lb x 10 reps
- 235 lb x 8 reps
- 235 lb x 8 reps
-
Reverse Grip Triceps Pushdown:
- 85 lb x 10 reps
- 145 lb x 12 reps
- 145 lb x 10 reps
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Hiking:
- 0:55:00 || 2.7 mi || moderate hills
-
Hiking:
- Keller Peak (Trail Only) || 5:45:00 || 9 mi || 105 BPM || moderate hills || 18 lb
- (Excruciatingly) Slow Pace d/t hiking with beginners, but a fun day
- Keller Peak (Trail Only) || 5:45:00 || 9 mi || 105 BPM || moderate hills || 18 lb
