It was another speed workout day. Up at 5 am and in the gym by 5:30. You gotta love the smell of sweat, and the feeling of burning muscles to put yourself through this. The best part was walking out of the gym at shortly after 7 am feeling fresh and awake to see the rising sun of a nice warm day. That alone makes it totally worth it.
5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)
- Lunge Twists
- Side Lunges
- Walking Knee Grabs
- Toe Touches
- Butt Kicks
- Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
- Medicine Ball Twists - 8 lb ball 2 sets x 15
- Supermans - 2 sets x 15
- Walking Lunges - Width of Court with 15 lbs
- Ball Leg Curls - 2 sets x 15
- Dumbbell Step-Ups - 15 lbs 2 sets x 15
- Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
- Hammer Strength Seated Row 45 lbs 2 sets x 15
- Hammer Strength Lat Pull Downs 35 lbs 2 sets x 15
- Dumbbell Bicep Curls (seated) - 15 lbs 2 sets x 15
- Bench Dips - 2 x 15
- 4 way Shoulder - 4 lbs 1 x 20
- Fly
- Front Shoulder Raise
- Lat. Shoulder Raise
- External Rotation
I'm a day behind on my scheduled runs, so I really wanted to get caught up this morning, and I knew full well I wasn't going to have time after work. I decided to hit the hamster wheel after my workout since it was still dark outside, and I had a very limited amount of time to get my run done. I don't know if this can even be considered a medium recovery, but it will have to due. I ran 3 miles at a little under a 9 minute pace for a total of 26:40. I would have like to run longer, but work and family take precedence most days. I'll take what I can get.
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