Monday - interval running on treadmill
Wed
Treadmill work x 30 min
4 rounds
Pull-ups x 7
OHP x 7
Ab wheel x 10
Hyperextension x 10
2 Likes
Back squat 3x5
Good morning 2x12
Lunges 2 sets
Calf raises 2 sets
Hypers x 1 sets
Treadmill zone 2 work to finish
Alright so my training is shifting a bit…more into a hybrid style the focus being lifting and running. I decided to do a half marathon in April, and I’m going the hybrid route obviously. Few different inspirations I suppose. Some CrossFit type stuff will be sneaking their way in of course but the main meat of strength training will be push pull legs. Less volume, more intensity. And then a bunch of running obviously. Tomorrow I’m planning on doing an hour run…see how much distance I can cover so I can establish at least some kind of baseline.
4 Likes
1 hr run
So I did a 1 hr run on my treadmill. Unfortunately I don’t know what my pace or distance would have been because the digital readouts on it don’t work. I would like to figure out some kind of fitness watch or pedometer or something so I can track this stuff a bit better…but either way I still did an hour. Most of it was in the zone 2 level, but in the last 15 min I kicked it up slightly. Overall it was a good session and im not at a bad starting point. I also was able to use this session to test my new running shoes, which are the ones I’ll use come race day, and they did feel good so I’m not too worried about that.
2 Likes
Shoulders
Ohp x 2 sets
Upright row ss body weight face pull x 2
Lean away side raise x 2
Band pull parts x 50
Quick and zesty shoulder workout. Doesn’t fall in line with the push pull legs plan, but I felt like I needed it so it is what it is. It’ll take some fanagaling to get this whole hybrid thing and balancing everything out figured…I have found some really good resources though and I feel like I have a good idea on what to do here for this.
Anyways shoulders was 2 hard working sets for everything except for band pull aparts. The bands acted as both a warm up and cool down of sorts…25 reps before and after. I’m still getting used to the less volume more intensity thing because it’s been a while since I have used that style of training. How it will look as time goes on remains to be seen. Later on today I will need to get a run in as well.
2 Likes
Zone 2 run x 45 min
Sit-ups x 50
Chins x 30
Russian twists x 50
Pushups x 50
3 Likes
Push day
Bench 2x2 2x8
Guilotine press x 1 rest pause set
Side raise/facepull/shrug tri set x 3 sets
Tricep extension/pushdown superset x 2 sets to failure
Good session overall. I had planned on doing pushups as opposed to guilotine press, but they started blowing up my elbow in less than 15 reps so I swapped to the press and for that I just simply did one long rest pause set. Hit some heavy benching for a couple sets, and then a bit lighter for a couple as well, but still a good solid effort. The less volume more intensity thing is a fun change of pace to be honest. The shoulder tri-set was also a gooder and I have become a big fan of lean away lateral raises. And finally the tricep superset…went to failure on both exercises for both sets and that really blew them up.
Tomorrow I need to get a run in for sure.
1 Like
Pull-ups x 30 reps
Rdl 3x5
Kroc rows
Face pull x 50 reps
Preacher curls x 3 sets
Run x 30 min
1 Like
50 sit-ups
3.67 k run in 24 min
1 Like