FIVE 1 - 6 (20.7)

Monday 1

Gym session -
Warm up:

1. Push-ups 10
2. Plank 30 seconds 
3. Clams 15
4. Pull-ups 1,2,3
5. Glute-ham abs 10
6. Back extension 10

Stretch:

1. Squat 10 seconds x 3
2. Calf 15 ct. x 3
3. Snatch 10

Strength:

1. Epic Rear Delt #60 3 sets of 5
2. Press #65 7, #85 5, #95 3

Easy Run with Strides

LMLS. The wind was a bitch, blowing pollen and dust in my eyes and throat. I almost threw up at the 2 mile turn around.

Tuesday 2

Morning flow - yoga

Gym session -
Warm up:

1. Squat stretch
2. Hip opening 
3. Hollow hold 15 seconds 
4. Superman 15 seconds 

Strength:

1. Squats #135 5, #155 3, #175 3
2. Calf press #140 3 sets of 10
3. Hip extension #115 12, #130 10, #145 8

Core/mobility:

1. Foam roll
2. Hollow hold 30 seconds 
3. Med ball 
4. Bar work (levers, pull-ups, dips)

One mile Saucony Ride 10 Test Run

Volleyball - Spiked Punch, we won by forfeit.

Wednesday 3

Morning Vinyasa Flow

Gym session -
Warm up:

1. Push ups 10
2. Plank 15s
3. Hollow hold 15s
4. Med ball overhand throw 10
5. Dips 8
6. Kettlebell single arm swing #20 8

Strength:

1. Bench #135 5, #145 4, #155 3
2. Single arm incline #40 3 sets of 5

Core/mobility:

1. Hip opening 
2. Clams 20
3. Shoulder ER

Tired Legs Run

LMLS. The local middle schools were having a track meet, so no track session. This was a fortunate series of events, because my legs were dead. 

I fancy a tempo run tomorrow.

Thursday 4

No tempo, recovery only. Volleyball was postponed.

This is the first complete rest day I've had in a some time. I hope it heals some issues.

Friday 5

Gym session -
Warm up:

1. Matrix Stairs 5 minutes
2. C2 1k 4:50
3. Back extension 15
4. Abs 15

Strength:

1. Step-through deadlift #135 5, #185 4, #195 4
2. Hammer Ground Base Row #95 3 sets of 5

Bar:

1. Pull-ups 5
2. Australian pull-ups 10
3. Hanging knee ups 8

Core / mobility:

1. Plank
2. Calf stretch
3. Clams and hip abduction 15 each
4. Hip opening

Saturday 6

Long Run with Roadkill

LMLS. Average pace 9:02. SAM. 

I basically had to run by myself, no one wanted to go out with me today. If Justin moves I'm going to need a different run group.