I'm starting to get into the groove of the new workout. Doing things like alternating between the medicine ball toe touches and the medicine ball twists instead of resting and doing 2 consecutive sets of each will help bring down the time I spend in the gym.
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 hit the local high school track for some more speed training. I wasn't getting quite up to the speeds that I was last week, but I just wasn't into it all that much today. I still got in all 5 800's at a decent pace. If I continue to do these on the track I might have to think about switching directions on the track half way through the workout. I could definitely feel strain starting to build up on my left side as I was running around the track. My left hip and knee felt tighter than my right side.
.5 mile warm-up & stretch
1. 800 - 3:21
jog - 3:17
2. 800 - 3:27
jog - 3:26
3. 800 - 3:30
jog - 3:17
4. 800 - 3:30
jog - 3:10
5. 800 - 3:39
.25 mile cool down
Total mileage: 4 .25 miles
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