3/24 Run and Workout

Tuesday was a great run. Temperature was chilly (44) but comfortable, a little windier than we've been having, but survivable. Apparently my light gloves are the key to comfort right now. Went counter clockwise around the lake to start the week off right. :) Plan is to go easy T, W, and then play around and run fast on Thursday.

PR for counterclockwise: 6.19 in 58:11 (9:24/mile) @ 151

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Changes/notes of interest now in bold.

They moved the Olympic weightset/pad (and it may go a way in April), so I got to play with deadlifts again.

C2 Rowing Machine - 500 meters on 10 in 2:06.

Initial Pushup Set: 32
Situp Test: didn't do it.

3 sets as supersets
Front Planks - 60 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
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg

Moved things around and did the 12" Single Leg jumps first. Slightly easier to keep form

Did P1, P2, P3, J2, 1 min break, P1, P2, P3, J, 1 min break,
J2 was a little easier with it moved to the front of the routine
decided to play with the deadlifts. Bar was already set up. 1x10 reps @ 135#
P1, P2, P3, 1 min break, J
Deadlift set 2: 1x10 reps @ 135#

3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)

SB1: Dumbbell Rows - 10 Reps @ 20#
SB2: Free Motion Pulldowns - 12 Reps @ 20#

Deadlift set 3: 1x10 reps @ 135#

SS1: Overhead (Shoulder) Press - 10 reps @ 20# (up from last week)
SS2: Shoulder Abduction - 12 reps @ 5#

SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)

2 sets
40 second Side Planks

Decided that I'd just go ahead and see if I could do a bodyweight deadlift (175#). Managed to do %! Yay Me!
Deadlift set 4: 1x5 reps @ 175#

2 chipups

Pullups (Weight Assisted)
10@54, 5@54, 3@54

Bodyweight Dips
10, 7, 5