6/9 Run and Workout

Ran with Blake around the lake. Having someone to talk to seemed to help stabilize the intensity level, so I had to walk less because I wasn't pushing so hard, then having to drop back to get my HR down.

Comfortably warm at 68, 72 at finish.

Had two sets of 'strides', the block where they are doing some construction and you have to run on the street, and the last .15 or so since Blake had a meeting to go to and we were a little behind schedule. Felt nice.

6.18 miles in 1:03:59 (10:21/mile) @ 140 bpm
------------------------------------------------------
Workout was tough. Need to modify things a little. As Val pointed out to me recently, trying for a 500 m PR as my warmup might not be the best 'warmup' ever. :) Side planks were pretty unpleasant. Abs weren't the problem. It was shoulders. Techinque? Played with some single leg squats too, just a few reps each leg.

C2 Rowing Machine - 500 meters on 10 in 1:46. < New PR!!!

Initial Pushup Set: 33

2 sets as supersets
Front Planks - 80 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, 9, 3