9/21/21

AM Workout (0700)

This morning was a great workout. Highest volume workout we have put in on the track and today was the most fit running I have felt. Really fun morning, great weather in Annapolis, about 70 degrees and little to no wind. 

Workout Summary: 3x600m, 3x200m, 3x500m, 3x200m w/ 90sec b/t reps and 3min rest b/t sets

Run 600 Meter for 00:02:28

Rest for 00:01:30

Run 600 Meter for 00:02:28

Rest for 00:01:30

Run 600 Meter for 00:02:28

Rest for 00:03:00

Run 200 Meter for 00:00:42

Rest for 00:01:30

Run 200 Meter for 00:00:42

Rest for 00:01:30

Run 200 Meter for 00:00:42

Rest for 00:03:00

Run 500 Meter for 00:01:59

Rest for 00:01:30

Run 500 Meter for 00:01:59

Rest for 00:01:30

Run 500 Meter for 00:01:59

Rest for 00:03:00

Run 200 Meter for 00:00:38

Rest for 00:01:30

Run 200 Meter for 00:00:38

Rest for 00:01:30

Run 200 Meter for 00:00:38

-Result =

-2:21

-2:29

-2:19

-:35

-:34

-:34

-1:49

-1:43

-1:50

-:32

-:32

-:32 ... went fast on every interval from start to finish... but I just felt good and went for it. Had a great time on the track today. 

PM Workout (1100)

Had a decent second session... overall felt good on everything, lots of pumpy upper body stuff... overall enjoyed myself and I am looking forward to a rest day/sleeping in tomorrow. 

Warm-up

2-3 Rounds

Optional - 10 Calorie Row

20 Tall Kneeling Band Pull Aparts

10 Dual Dumbbell Upright Row to Press

15 Dumbbell Bench Pull Overs

-Complete 

A.

3 Sets NFT - PREFATIGUE

5 Single Arm Turkish Sit Up R

5 Single Arm KB Z Press R

30sec Ring Dip Hold (10sec at top, 10sec half way down, 10sec bottom position)

5 Single Arm Turkish Sit Up L

5 Singel Arm KB Z Press L

30sec Ring Row Hold

-Complete, 35# KB across ... dip support hold was a difficult way to start this workout 

B.

3-4 Sets:

1. Close Grip Bench 30X1; 1.1.1 (rest 10sec between 1's for a total of 3 reps)

rest 30sec

2. Alternating DB Bench Press (Top Down) 20X0 x 6-8/arm

rest 2-3mins

*Make your barbell bench sets TOUGH. If you want some extra volume today you can hit an additional set for 4.

-Complete, 4 sets, went 165#, 185#, 195#, 195# for the CGBP and 2x50# for 4x6/arm on the altering DB press 

C.

4mins AMRAP

Bike 200/175m

8 Alternating Dumbbell Push Press 50/35lbs

8 Alternating Dumbbell Plank Rows 50/35lbs

rest 2mins

4mins AMRAP

Bike 200/175m

6-8 Body Rows 

4-6 Strict HSPU 

rest 2mins 

Go back to the start and repeat each amrap for a second time through then you are done

-Complete ... got between 3 and 4 rounds on each interval ... big sweat/pump ... fun conditioning 

D.

2-3 Sets Not for Time

Powell Raise x 10/arm @3010

KB Half Kneeling Windmill x 10/side 

SA Bottoms Up KB Overhead Carry x 20ft/side

-2 sets, 10# for the Powell raises, 35# KB for the side raises, 25# DB for the overhead carry 

Cooldown

1min Per Position x 2 Rounds

1st. Twisted Cross R

2nd. Twisted Cross L. 

3rd. Child's Pose with Lat Stretch R

4th. Child's Pose with Lat Stretch L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Passive Ring Hang

-D/N complete, no time