Workout Logs – May

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5/31/12

Walk – 45 minutes

Bootcamp! Tons of squats, pushups, lunges, dips, rows, sprints, burpees

5/30/12

Active Recovery – 45 min power walk

5/29/12

AM – run w/ Jen – 30 minutes

PM – 2 laps at track, then bootcamp

4 rounds, :40 work, :20 rest

– squats

– pushups

– left leg hip thrust

– right leg hip thrust

– plank twist

run bleachers 2x’s (last set we ran it 4 times….just to make sure our glutes were on fire)

5/28/12

Walk 40 minutes – hills at High Island

Set 1 – 4 rounds

• Goblet Squats x 8 @ 20kg
• Assisted Pullups x 8
• Slow Knees to Ball x 8

Set 2 – 2 rounds

• Rear Lunge x 20/side
• Alt. DB Bench Press x 20/side @ 25lbs
• Single Leg SHELC x 20/side

5/27/12

Walk – 2 miles

Kettlebell training…they are BACK! On the minute for 9 minutes, 16kg 2 hand swings

12, 13, 14, 15, 16, 17, 18, 19, 20

5/26/12

Mud Run!! Trails, hills, water hazards, squats, pushups, lunges, log carries, planks, ab work!

5/25/12

Active Recovery – 2 mile walk

5/24/12

Bootcamp – station work – dips, ball slams, side lunges, pushups, plank to elbows, squats, couple laps…Thunderstruck Abs!!

5/22/12

Bootcamp – squats/pushups/planks/deads/carries

Run 1.5 miles

5/21/12

30 minute walk, foam roll, stretch

Set 1 – 3 rounds

• Bulgarian Split Squats x 10/side
• Mod. Pushup x 10
• Fast Knees to Ball x 10

Set 2 – 3 rounds

• Squat to Press x 14 @ 25
• Inverted Row x 14
• Lateral Squats x 14

5/19/12

Tough Mudder MN –  4 hours!

5/18/12

Active recovery – 2 mile walk

5/17/12

w/u – 5 minutes dynamic warmup

3 x 5 min rounds of :40 work, :20 rest

– squats

– pushups

– right leg hip thrust

– left leg hip thrust

– plank twists

down and back springs, and wall sits each round

finisher – Thunderstruck abs

cool down – stretch

5/13/12

AM – 5K run for the cure – 3.1 miles, 11:53/mile pace, 5k walk for the cure, 3.1 miles – 55 minutes

PM – walk 2.5 miles, then:

Set 1 – 3 rounds

• Front Squat x 12 @ 55lbs
• Assisted Chin x 12 @ 90, 100, 100
• Slow Knees to Ball x 12

Set 2 – 3 rounds

• Rear Lung x 12/side @ 20’s
• Alt. DB Incline Bench Press x 12/side @ 20’s
• Single Leg SHELC x 12/side

3 x :30 seconds plank

5/12/12

Active Recovery – 40 minute walk

5/10/12

Warm – Up
2 rounds of 5 inchworms, 5 squats, 5 pushups, 5 supermans, and hip flexor stretching, misc other light stretching

Then:
Set A – 2 rounds of 10 pushups, 10 bench dips
Rest 1 minute
Set B – 2 rounds of 20 squats, 20 bicycle crunches
Rest 1 minute
Set C – 2 rounds of 30 walking lunges (15 per leg), 30 mountain climbers
Rest 2 minutes

Then: 10 plank to elbows (get in plank position, lower yourself on one side to your elbow, then the other side, then back up to plank – that’s 1 rep)

As many rounds as you can do in 5 minutes of (modify as needed):
10 burpees
10 squats
10 crunches

Then: 10 plank to elbows (get in plank position, lower yourself on one side to your elbow, then the other side, then back up to plank – that’s 1 rep) **can be done on your knees as well if needed**

5/8/12

Warm-ups – inchworms, squats, burpees

25 pushups

25 squats

25 bicycles

25 glute bridges

Run 1 block

3 x plank hold as long as possible

Tabata Squats – 4 minutes of :20 work, :10 rest

5/7/12

Random half assed workout – 2 x 1o KB swings, flexed arm hang practice – 2 x 5 seconds, deadlifts – 5 @ 45, 2 @ 135, 1 x 175

5/5/12

45 min walk

5/4/12

Run/Jog 10 minutes, 11:45 pace

21 Squats
21 Pushups
Run/Jog 10 minutes, 11:45 pace
15 Squats
15 Pushups
Run/Jog 10 minutes, 12:10 pace
9 Squats
9 Pushups
Run/Jog 10 minutes, 12:30 pace
15 Squats
15 Pushups
Run/Jog 10 minutes, 12:10 pace
21 Squats
21 Pushups

Roughly 4.15 miles! Only walked 5 minutes

5/3/12

AM – Run w/ Jen – 3.14 miles, ave page 12:44, total workout 39:58

PM – w/u = foam roll, stretch

Set A – 2 rounds

• Straight Arm Band Pull Down x 10/side
• Figure 8’s on Stability Ball x 60 seconds

Set B – 4 rounds

• Front Squat x 8/side @ 75 lbs
• X Band Pull Down x 8

Set C – 3 rounds

• Single Leg RDL x 8/side @ 2 x 12kgs
• Mod Pushups x 8

Finisher – 3 minutes of Clean & Jerk w/ 2 x 12kg’s.  Hard as hell – only got 17 reps.

5/2/12

Active Recovery – 45 minute walk @ High Island Park – 2 laps

5/1/12

AM – Run w/ Jen – 3.11 miles, ave pace 12:24, total workout 38:31

Set A – 2 rounds

• Straight Arm Band Pull Down x 10/side
• Figure 8’s on Stability Ball x 60 seconds

Set B – 4 rounds

• Front Squat x 8/side @ 65 lbs
• X Band Pull Down x 8

Set C – 3 rounds

• Single Leg RDL x 8/side @ 2 x 12kgs
• Mod Pushups x 8