Morning workout:
1 mile warm-up,
400m (relaxed)-1600m-1200m-800m-400m-400m (fast)
(recovery jog is half the effort distance)
1 mile cool-down
400: 1:28
1600: 5:51 (felt tough, splits were about 1:31, 1:28, 1:26, 1:26)
1200: 4:17
800: 2:47
400: 1:19 (felt difficult)
400: 1:19 (felt faster than the previous 400, so I was a little disappointed that it was the same pace...haha, gotta get some leg speed...somehow)
Planks (3 min total on each side) + push-ups (125 push-ups total)
Evening lift:
3x12 Squat (95, 95, 105 lbs)
3x12 Bench press (65, 65, 65)
3x12 Rack row (bodyweight)
3x20 Walking DB lunges (15, 15, 20lbs each hand)
3x10 DB Overhead press (15, 15, 20lbs each hand)
3x10 Spiderman planks (10 knees-to-elbow on each side)
3x10 Triceps dips (bodyweight)
3x15 Banana boats (10lb plate)
3x15 Superman (bodyweight)
1x10 burpee pull-ups
Stretch!
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