Archive for July, 2018

Workout Thursday July 26, 2018 7am

Thursday, July 26th, 2018
4 rounds of 10 reps
  1. 10 single legged box jumps (onto step with two risers, 10ea left then 10ea right)
  2. 10 decline push-ups (set 1: normal width, set 2: wide width, set 3: diamond push ups, set 4: normal width)
  3. Alternating reverse lunges with overhead 16# med ball press
  4. TRX decline rows (be sure not to use hips to assist back)
  5. Single arm 45# DB clean from the floor (10 each side, not alternating)
  6. Alternating side 12# med ball slams, twisting to one side and bending back leg so knee points toward other foot
  7. Hamstring curl on stability ball  (slow and steady)
  8. 60 seconds ERG rowing. Reached 300 meters each time.

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Workout Tuesday July 24, 2018 7am

Tuesday, July 24th, 2018
4 rounds of 10 reps, last round speed round (half count of reps)
  1. Single arm row on upper cable machine setting 10, while stepping back into reverse lunge with the leg on the same side as the arm (10 each side)
  2. TRX push ups
  3. Squat into a Single arm overhead press with lower cable – machine setting 7
  4. Single leg hinging deadlift (kicking leg behind and up) with 25# kb then step into a forward lunge
  5. Inchworm push-ups (set #1 normal width, set #2 wide width, set #3 diamond, set #4 alternate wide to diamond)
  6. Split lunges (back leg up on a bench) with 17.5# DBs into bicep curl
  7. Jack knife (abs) – bring arms to meet feet while in a V-up position.
  8. Sprint on treadmill for 60 sec (set 1: 10.5mph, set 2: 11mph, set 3: 11.5mph, set 4: 12mph)

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Workout Thursday July 19, 2018 7am

Thursday, July 19th, 2018
4 rounds of 10 reps each (mostly repeats of exercises I’ve done in the last several weeks; no muscle confusion just two days before the triathlons):
  1. 65# DB hack squats aka suitcase squats (stay off toes and keep weight centered or back) power through the heels not the toes
  2. 20# single dumbbell (holding it with both hands) alternating reverse lunge with curl into overhead press
  3. 45# DB plank with alternating row (10 each side)
  4. Burpee pull-up
  5. 16kg KB weighted back extension (power up, slow descent)
  6. Alternating side 20# med ball slams, twisting to one side and bending back leg so knee points toward other foot
  7. 55# DB pull over on bench (tricep overhead ext) extending legs out at the same time
  8. 60 seconds max effort on rower (305 meter average)

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Workout Monday July 16, 12:30pm

Monday, July 16th, 2018
4 rounds of each, 10 reps all rounds (no speed round this time)
  1. Single arm 45# DB snatch
  2. Cable row 180# in squatting (“chair/seated”) position
  3. 20# DB lateral raise into forward straight arm hold, to front drop
  4. Rope overhead tricep extension (105#)
  5. Plank + DB pull through 20# (start in a plank position with a 20# DB on the floor outside the left arm, reach underneath the body with the right arm, and drag the dumbbell across to the right, then repeat with other arm for 1 rep)
  6. Stability ball hamstring curl (slow and controlled – not for speed)
  7. Stability ball knee drives (in a plank position with hands on the stability ball, keep the core tight and drive the knee up toward the elbow or chest)
  8. Treadmill sprint (60 seconds) round 1=10mph, round 2=10.5mph, round 3=11mph, round 4=11.5mph

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Workout Thursday July 12, 6am

Thursday, July 12th, 2018
4 rounds of each, 10 reps each except fourth round which is a speed round: 5 reps each
  1. 45# Alternating dumbbell chest press on stability ball (keep dumbbells in upper position at ‘rest’, shoulders on ball and keep hips held high)
  2. 25# DB alternating bicep curl to shoulder press with rotation
  3. 30” (level 5) decline pull up (inverted row) on Smith machine (don’t use hip thrust to compensate for lack of strength)
  4. Decline bench – crunch/situps with 16# med ball toss
  5. TRX – start by leaning back holding TRX handles with locked elbows in front – Lateral lunge then at center raise arms into a “Y-fly” (arms straight overhead /slightly out to side) to work upper back
  6. 20# DB chest fly on stability ball
  7. Side plank rotation (reach under body then up towards ceiling); 10 reps each side
  8. 60 seconds rower sprint, reach 300 meters

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Workout Tuesday July 10, 7am

Tuesday, July 10th, 2018
4 rounds of each, 10 reps each except fourth round which is a speed round
  1. DB hack squat (60#)
  2. Back Lunge with 16# medball shoulder press (focus on keeping back straight, almost leaning back)
  3. Decline pushups (wide in set 1, diamond in set 2, alternating in set 3, and set 4)
  4. 20# bodybar overhead squat; max reps in 20 seconds
  5. Plank with 45# DB alternating row
  6. 12# Medball around the world (reach down to left, pivoting right foot and bending right knee to touch ball to floor, then lift ball up and overhead, and down to the right side to reverse the motion – that’s 1 rep)
  7. Treadmill sprint (60 seconds) round 1=10mph, round 2=10.5mph, round 3=11mph, round 4=11.5mph

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Workout Friday July 6, 2018

Friday, July 6th, 2018
Warm up: 60 seconds singles 60 seconds double unders
4 rounds of 8 exercises:
  1. 10 single legged box jumps (onto step with three risers, 10ea left then 10ea right)
  2. 10 @ 55# DB chest raises (overhead pulls) coupled with leg extensions.
  3. 10 @ burpee pull-up
  4. 10 @ alternating front lunges with bicep curl 20# DBs
  5. 60 seconds of decline mountain climbers (with legs elevated on step with three risers)
  6. 10 back extension with 16kg KB, slow downward but bursting upward
  7. 10 sit-ups on stability ball, trying to keep feet barely touching the floor
  8. 60 seconds ERG rowing. Reached 300 meters each time.
Note: 4th round we did half the reps as a speed round.

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Workout Tuesday July 3, 2018, 7am

Tuesday, July 3rd, 2018
Assessment:
500m row for time: 1:39
Air squats: 49 reps (slight form lost at 35sec / forward lean)
Seated row machine, 40#: 48 reps
Alternating forward lunge: 39 reps
Tabletop alt arm/leg 60 sec: 52 reps (no sign of fatigue)
Push-ups for 60sec on knees: 41 reps
3 rounds, 7 exercises, 10 reps each:
  1. 25# kB single leg deadlift (10 each leg)
  2. 30” decline pull up on Smith machine  (try not to use hips to compensate for back muscle fatigue)
  3. 30# dumbbell shoulder press
  4. single leg split squat with 20# dumbbells
  5. Hamstring curl on stability ball
  6. Knee drives (like mountain climber) with hands on stability ball in plank position
  7. Ab roll outs on stability ball

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