1/28/2013 - 2/3/2013
1/28 - Speed Workout (Sprints) - 25 Minutes
Leg Work Out:
- Squats 3 x 15 (95lbs.)
- Single Leg Lunges 3 x 15 (15lbs.)
- Straight Leg Dead Lifts 3 x 10 (95lbs.)
- Calf Raises 3 x 20 (Dumbells 30lbs.)
- Push Ups 2 x 25 (Inside & Wide) 2 x 20 (Inside & Wide)
1/29 - 2.32 Miles (AM) - 25 Minutes
Core Work Out
- Push Ups 2 x 20 (Inside & Wide) 2 x 20 (Inside & Wide)
- Ab Ball Side-to-Side 3 x 40 (Medicine Ball 8lbs.)
- Weighted Sit Ups 3 x 15 (10lbs.)
- Jobes (Shoulders)
- 4.40 Miles (PM) - 45 Minutes
1/30 - 5.52 Miles (AM) - 55 Minutes
1/31 - 8.60 Miles (PM) - 77 Minutes
Core Workout
- Planks
- 3 x 1 Minute (Regular)
- 3 x 40 Seconds (Right)
- 3 x 40 Seconds (Left)
2/1 - Work Out
-Guerrilla Dead Lifts 3 x 15 (115 lbs.)
-Thrusters 3 x 15 (65lbs.)
-Medicine Ball Push Ups 3 x 10 (Body Weight)
2/2 - 10.00 Miles (AM) - 95 Minutes
2/3 - 6.88 Miles (AM) - 72 Minutes
Core Workout
- Weighted Rowing Abs 3 x 20 (10lbs.)
- Crunches 10 x 25 (Body Weight)
- Leg Ups 2 x 15 (20lbs)
- Push Ups 3 x 25
Total:
Miles: 37.72
Duration: 6 Hours 56 Minutes
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