Monday
off. I was tired from Sunday's run. On a rest day, if I'm that tired, sleep always wins :)
Tuesday
2x15 single leg split squats, last set with 10 lbs dumbell weights
2x10 single leg in front squats
2x10 single leg tuck behind squats
2x30 dumbell squats, 65 lbs
1x10 deadlift, 65lbs
Wednesday
Snowpocalypse hits, hard. Since the track was buried under 4 inches of snow and ice, I went outside and sledded with Kiran and Rohan instead. The only workout benefit of that was walking back up the steep hill. But we had a blast!
Thursday
Upper and Lower body resistance. Also a lot of sledding/ walking up and down steep hills.
- 2x15 single leg split squats, last set with 10 lbs dumbell weights
- 2x10 single leg in front squats
- 2x10 single leg tuck behind squats
- 2x30 dumbell squats, 65 lbs
- 1x10 deadlift, 65lbs
- 2x10 pullups
- 1x20 shoulder Y extensions
- 1x30 atomic pushups
- 1x15 single arm pushups on TRX (1 ea. side)
- 1x15 single arm triceps extensions (1 ea. side)
- 1x15 supermans TRX
- 1x15 chest fly TRX
- 1x15 single arm row (1 ea. side)
Friday
4 Mi easy run with Shadow. The roads finally cleared up! Running w/Shadow is great, except for the way it throws my arms off. I'm going to play around with hooking his leash up to a belt, and see how that works out.
Saturday
Swimming
Felt rusty after a week off. Shoulders / arms were still sore from Thursdays upper body workout, so I concentrated on form.
- 1x300 warmup
- 4x150 with fistgloves
- 4x150 free + 4x50 br. w/o
- 2x100: 50 free fast, 25 br, 25 catch up free
- 1x150 warmdown
2050 total
Sunday
Running 4 miles + resistance training
- 2x15 single leg split plyometric squats (where I explode off the standing leg)
- 2x10 single leg in front squats
- 2x10 single leg tuck behind squats
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