Happy Fall


Happy Fall - Happy Week!

Monday:

10 minute warm-up

5 rounds:
10 bench press - Find a weight that you can complete all 10 without stopping
30ft crab walk forward and back
500m row

Cool down - Stretch


Tuesday:

10 minute warm-up

6 rounds:
10 Dumb Bell thrusters     https://www.youtube.com/watch?v=M5gEwLTtWbg
6 Turkish get-ups.   https://www.youtube.com/watch?v=0bWRPC49-KI
800m run

Cool down - Stretch


Wednesday:

60 minutes of yoga


Thursday:

10 minute warm-up

75 Walking lunges
75 Romanian deadlifts - With no weight. https://www.bodybuilding.com/exercises/romanian-deadlift
75 Sit-ups

30 minute Bike at a moderate pace

Cool down - stretch


Friday:

10 minute warm-up

5 rounds
10 Shoulder press http://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-shoulder-press
10 Bi-cep curls. https://www.youtube.com/watch?v=uO_CNYidOw0
1000m Row

Cool down - Stretch


Saturday:

10 minute warm-up

Run 6 miles

Stretch

Comments

  1. Half Dome to Half Marathon MomOctober 29, 2017 at 7:05 PM

    Thank you for continuing to post workouts. What is the purpose/intent of these workouts - maintaining, strengthening, or other plan? Personally, I have set a new goal involving strength while trying to improve my running times. Unfortunately, I don't have access to a rower so I have to do bike or elliptical instead.

    ReplyDelete
  2. Strong JourneyOctober 29, 2017 at 7:50 PM

    This session of workouts is for strength and improved endurance. There is not another specific goal other than to maintain and improve on what has been achieved. Replacing the row with elliptical is a good trade. I will program some speed work to help with times.

    ReplyDelete

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