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@bobbipins-and-trainers
Since it’s a new year and all...
I thought maybe I’d try my old weekly preview/week in review again. This was my go to strategy a few years ago and it seemed to keep me a bit more accountable. That said...here’s my Week 1/1-1/7 Preview
Monday 1/1 - Run 9 miles
Tuesday 1/2 - Albany FIT & Run 7 miles
Wednesday 1/3 - CP FIT & Run 6 miles
Thursday 1/4 - Albany FIT & Run 7 miles
Friday 1/5 - CP FIT
Saturday 1/6 - Albany FIT
Sunday 1/7 - Run 10 miles
In deep woods along Lake St Clair by Gregor Samsa
Monday Countdown
Block 1: Warm Up
Block 2: 35 minute Countdown - 6 rounds
Bench Press x 8 (65)
Paused Incline XT Row x 14
DB RDL’s x 20 (25lb DBs)
Plate Pass Through’s x 40 (10, 25, 25, 35, 45, 45)
Block 3: 2 Rounds
OH Carry L x :30 (20lb)
OH Carry R x :30 (20lb)
Push Ups x 30
Finisher
100 Weighted Russian Twists (10lb)
25 Suitcase Crunches
Foam Roll-out
Sunday Long Run
11 miles in the books...
8:24, 8:06, 8:03, 8:07, 8:22, 8:06, 8:13, 8:16, 7:53, 7:49, 7:41
Saturday Morning Metabolic Conditioning
Block 1: Warm Up
Block 2: 30-20-10 reps
High Box Jumps
DB Thrusters (15 lb DBs)
KB Cleans (Reds)
Block 3: 100 reps each
OLY Plate Overhead Walking Lunges (10)
OLY Plate Crunches (10)
Block 4: 10-20-30 reps
High Box Jumps
DB Thrusters (15 lb DBs)
KB Cleans (Reds)
Finisher: 100 Russian Twists & 3 mile run
Friday Lift
Block 1: Warm Up
Block 2: 4 min/1 min x 6
10x Sumo Deadlifts (115)
20x HK DB Bottom Up Press (15)
10x Box Step Up Lunges
40x Lat Band Pull Apart
1 minute - Pigeon Pose (Left & Right)
Last Day!
Mini vacation/celebration tomorrow with @sweeneyloop.
