Tuesday - 02/13

Session #1 - Cardio

Workout: Run

Style: tempo

Warmup

Video

-Lunge and Twists (10x per leg)

-Hamstring Scoops (10x per leg)

-Quad Pulls (10x per leg)

-Calf Raises (10x)

-Tibia Raises (10x)

-Hip Swings - Side-to-Side (10x per leg)

-Hip Swings - Forwards/Backwards (10x per leg)

Workout

-1.5 Mile WU

-5x

1 Mile @ Race Goal Pace

200m Jog

-1 Mile CD

run Stats

Total Time: 59:00

Total Distance: 8.14 miles

Avg. pace: 7:15 min/mile

pace breakdown:

WU:

Miles 1.5: 7:49 min/mile

Workout:

Mile 1: 6:23 min/mile

Mile 2: 6:28 min/mile

Mile 3: 6:21 min/mile

Mile 4: 6:33 min/mile

Mile 5: 6:28 min/mile

CD:

Mile 1: 8:20 min/mile

Avg. HR: 165 bpm

Cooldown

-Thera Gun Massage

(5 minutes per leg, hit Quads/Hamstrings/IT Bands/Calves/Hips/Feet)

Session #2 - lift

Workout: chest/arms

COMPOUND: barbell bench press

TRAINING TYPE: endurance

WARMUP

-5 Mins Treadmill Walk

-Pipe Dislocations (10x)

-Tricep Reach Press (2x10 per arm @ 30 lbs)

-High Facepulls (2x10 @ 60 lbs)

COMPOUND - bench press

-Warmup Sets:

1x5 @ Bar

1x5 @ 135 lbs

-Building Sets:

1x5 @ 185 lbs

1x1 @ 225 lbs

-Working Set:

1x15 @ 225 lbs

ACCESSORIES - chest

-Incline DB Press

2x12/11 @ 90 lbs

-High Low Cable Flys

2x10/9 @ 52.5 lbs per side

-Seated Incline Press

2x10/7 @ 200 lbs

ACCESSORIES - arms

-Rope Cable Extensions

2x12/9 @ 57.5 lbs

-Straight Bar Cable Curls

2x10/7 @ 57.5 lbs

Finisher

-Pushes Ups

1x50 @ Bodyweight

COOLDOWN

-Lying Cross Body Anterior Delt Stretch (1x30 secs per arm)

-Cross Body Shoulder Stretch (1x30 secs per arm)

-Overhead Tricep Stretch (1x30 secs per arm)

-Arm Circles (10x forwards/backwards)

Session #23- Cardio

Workout: Stationary Bike

Type: Moderate

Workout

-10 Mile bike ride

Bike Stats

-Total Time: 30:08

-Total Distance: 10.00

-Average Speed: ~20.2 mph

-Average HR: 126 bpm