The run ended cooler than it started amazingly enough. the iPhone said it was 36 when I left, 35 when I got back. I had to scrape the car to be able to drive to the gym. I'm ready for summer. :)
A nice comfortable, slowish run. Pace was amazingly consistent according to the plot, and except for the HR monitor losing it's mind again, nothing spectacular to report.
Net moment coming out of Mill Creek and onto 35th. One stretch had fogged in, and all you could hear was the honking of some geese and the chirping of birds. Suddenly a pair of geese just took off out of nowhere and headed out. All you could see was the black goose shaped blobs and hear the honking. Fun.
GUs at 4ish and 7ish
9.35 miles in 1:39:41 (10:40/mile) @ 136 bpm
Which when compared to last week (same route) is pretty damn OK:
last week: 9.32 miles in 1:43:10 (11:03/mile) @ 137 bpm
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Noticed that the gym has a very Crossfit-like challenge workout posted. Not on my list of things to do, but looks unpleasant. :)
The 962 Workout (for time):
24 1/2 Bodyweight Deadlifts (Freemotion)
24 burpees
24 tire flips
9 forward, 6, back, 2 side (ladders)
100 jump rope
24 pushups
24 BOSU Ball Hops
24 Impact Walls (18# ball)
24 One-Arm Cleans (12 ea arm)(35#)
24 24" box jump
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Changes/notes of interest now in bold.
Another 1 hour workout.
C2 Rowing Machine - 500 meters on 10 in 1:56
Initial Pushup Set: 36
2 sets of Side Planks
40, 40 (I hate side planks.)
2 sets as supersets
Front Planks - 80 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
J3: 24" PlyoBox Jumps - 10 reps
J2, P1, P2, P3, J1, P1, P2, P3, J1, J3
Did another set of 24" box jumps. Could really feel it in my glutes. I suspect I'm supposed to stand up at the top of these for the most benefit, but to heck with that. I'm just happy to get up on the box. :)
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 30#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#
SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 40#
SL2: Stability Ball Leg Extension - 12 reps
Tried doing some jump roping. Not as easy as I remember as a kid. :)
Chinups
2 (first one felt easy, second one wasn't bad. attempted third one just didn't happen)
Pullups - Weight Assisted
3x5@54
Bodyweight Dips
10, 9, 5
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1 comment:
Side planks are hard, but they work so well.
I would be so mad if I had to scrape my car off in April!
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