Week 1
Week 1 was somewhat of an eye opening reintroduction back into running/cardiovascular training.
5/8/20242 min read
Monday (Upper Strength)
Tuesday (Conditioning)
Wednesday (Run)
Pull Ups:5x5
Push ups: 4x25
Kettlebell press: 4x8 each arm @ 55lbs
Inverted rows: 4x10
Dips: 3x10-15
Farmer Carries: 4x40 yards
Finisher:
10 Kettlebell swings every minute on the minute
5 rounds for time:
20 kettlebell swings @ 55lbs
15 goblet squats (55lbs)
10 burpees
250 meter row
Finished time: 16:37
Core work:
Plank: 3x60sec
Run 2 miles at a conversational pace.
Time: 20:54
Thursday (Lower Power)
Friday (Full Body Cardio)
Saturday/Sunday
Kettlebell front squats: 5x8
Bulgarian split squat: 4x10 each leg
KB deadlift: 4x12
Box Step ups:5x5
Calf raises: 4x20
A lot of volume on that day. Knee was NOT feeling too good the day after.
30 minute running clock:
10 push ups
15 Kettlebell swings
10 pull ups
15 air squats
200m run
I completed 6.5 rounds. Heartrate was through the roof.
Saturday:
My wife and I walked around town and did some shopping. Spent 7 hours out of the house.
Sunday:
Walked 5 miles (2.5 down and back) on the local landmark bridge