5/28 Run and Workout

Thursdays run was sweet. Two PRs in this week! 6.11 miles in 1:01:34 (10:04/mile) @ 141 bpm

Got caught by the effing Fremont Bridge. Hit it just as the horn sounded and the stop lights went on. I did the right thing and stopped. Could have made it across before the drawbridge went up and wish I had. 5 minutes of standing around really stole my mojo. And Garmy lost his effing mind when he went to sleep because we were standing around. Mile splits were all screwed up after that, but I think the raw run length is valid.

First mile was great! 9:34/mile. The only one I have valid data for.

Finally rotating my shoes. Ran in pair 2 for a full week to break them in, and now I'm finally remember to alternate them a little. I'm not used to having multiple pairs of shoes to work with.

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C2 Rowing Machine - 500 meters on 10 in 1:54.

Initial Pushup Set: 33

2 sets as supersets
Front Planks - 70 seconds
Side Planks -50 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps

PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J1: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 3 sets - 10 reps each leg
J3: 24" PlyoBox Jumps - 10 reps

J2, P1, P2, P3, J1, P1, P2, P3, J1, J3x2

2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps

SB1: Dumbbell Rows - 10 Reps @ 27.5#
SB2: Free Motion Pulldowns - 12 Reps @ 27.5#

SS1: Overhead (Shoulder) Press - 10 reps @ 27.5#
SS2: Shoulder Abduction - 12 reps @ 8#

SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps

Standing Bicep Curls - Alternating Arms - 2 sets, 10 reps/arm @ 27.5#

No chinups and pullups.

Bodyweight Dips
10, 10, 4