AM Workout (0830)
A.
Track Workout
3 Sets of:
Run 400 Meter at RPE 7
Rest for 00:00:30
Run 400 Meter at RPE 7
Rest for 00:00:30
Run 400 Meter at RPE 7
Rest for 00:00:30
Run 400 Meter at RPE 7
Rest for 00:05:00
-Complete ... fastest/slowest was 1:30 and 1:40 ... average pace of about 1:37 ... fun workout, nice way to start the day, lungs felt decent.
PM Workout (1500)
Got in a quick back/bicep pump in the afternoon ... really enjoy these Thursday workouts, only took about 45 minutes and I got a great pump.
A.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
-3x12, BW
B.
Single Arm Cable Pulldowns
3 sets x 10-15 reps
10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.
-3x12 with 55#
C.
T-Bar Rows
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-3x12 with 155#
D.
Plate Side Raises
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-3x12 with 2x10#
E.
Plate Bent-Over Side Raises
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-3x10 with 2x10#
F.
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
-Complete
G.
Barbell Curls
3 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-3x8 with 95#
H.
Barbell Shrugs
3 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.
Planks
3 sets x :75
-Complete, 3x15 with 2x100# DB
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