Workout 7/24/13

Posted by Nicole Mims PT, DPT on July 26, 2013
Posted in: Workouts. Tagged: , , , . Leave a comment

Run – 4 miles with speedwork

*1 mile – 9:40 pace

4×800 meters – 7:30 pace

* 1 mile – 9:40 pace

Circuit 1 Reps/Weight Reps/Weight Reps/Weight Reps/Weight Reps/Weight
Hex Bar DL 6/145 6/155 6/160 6/160 6/160
Kb feet elevated Push-up 6/bw 6/bw 6/bw 6/bw 6/bw
Planked  Rows w/kb 6/35 6/35 6/35 6/35 6/35

 

Circuit 2 Reps/Weight Reps/Weight Reps/Weight Reps/Weight Reps/Weight
Stiff legged DL 6/110 6/110 6/110 6/110 6/110
Db chest press 6/2×35 6/2×35 6/2×35 6/2×35 6/2×35
SA cable row 6/42.5 6/42.5 6/42.5 6/42.5 6/42.5

 

  • Db=dumbbell, Kb = kettlebell, Dl=deadlift, Sa=single arm
  • Reps listed as per side for unilateral exercises
  • All weights in lbs.

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