Just finished SimpleFit Level 7, Day 2:
5 rounds for time
8 pull ups
24 push ups
I did the 5 rounds in 7 minutes, 13 seconds.
Later, I'll be lifting:
1x5, then 2x3:
Deadlift - 295 lbs., then 310 lbs.
Upright row - 160 lbs.
Shoulder push ups
Walked the dog 2 miles
Incline Bench Press 5-4-3-2-1
Parallel Lat Pull Downs 5x10
Front Squat 3x3
Good Mornings 10-10-10-10-10
Seated Dumbell Press 5-6-7-6-5
T-Bar Rows 5x10
Tire Flips x 10
I've just ordered a 20kg kettlebell due to arrive by the end of the week. Will be cranking out four sets of 25, three times a week as per usual.
Took a walk & lifted some heavier stuff than usual. Later, I'll swim laps
Stairmaster: 60 seconds low intensity, 40 seconds high intensity, 30 seconds rest (15 Intervals)
Shoulders: Rear Military Press - Barbell (3 sets), Front Military Press - Barbell (1), Front Raises - Dumbbell (2), Side Raises - Dumbbell (2), Military Presses - Dumbbell (1)
Bis - Dumbbell Curls (3), Dumbbell Hammers (1), Machine One Arm Curls (1), Preacher Curls (2)
After reading a lot of your workouts, I want to add more crossfit, KB, interval cardio, pushups, pull-ups, etc.
ran 3 miles this a.m. then Crossfit this afternoon: 3 rounds for time: 400 metre run, 30 wall ball, 30 box jumps.
Krav Maga conditioning tonight!
3 mins jump rope.
2 mins stretch
kettlebell warm up(30 secs couple different manuvers with 35lb bell)
2 mins lunges w/45lb kettlebell
2 mins step-up on plyo-box with 35lb bell each hand.
2 mins squats w/35lb each hand
2 mins kettlebell swing series w/45lb bell.
3 mins bag work punch
20 push ups
20 bench dips
3 mins bag work kick/knee
3 mins bag work punch/kick/knee combos.
5 mins various ab routine.
5 mins stretch.
Walked the dog 2 miles
Power Clean 1-1-1-1-1
Push Press 1-1-1-1-1
Pull Ups 3x10
Feeling pretty wrecked today. Tomorrow will definitely be a rest day.
Last Night 1 hour (~12km) ski paddling (intervals at about 50-75% or in my case just plugging along at 60% which is just under race pace)
This morning swim squad traing 1 hour 2200m covered various drills and intervals/sets. Surfs up and offshores so plan early knock off from work and surf this afternoon (play time). Calfs feeling better so this weekend will ease back into light jogging doing the coach to 5km progression starting at week 3
Weight Training: Chest, Back
1 mile jog warmup.
2 miles of intervals (walk, jog, sprint, walk, jog, sprint…)
1 mile jog cool down.
Stretch and Ab straps