Workout 7/29/13

Posted by Nicole Mims PT, DPT on July 30, 2013
Posted in: Workouts. Tagged: , , , . Leave a comment

Run – 3 miles of Speed-Work

Mile 1- 7:30 pace

Mile 2- 8:00 pace

Mile 3- 7:45 pace

Lift

Circuit 1

5 sets, horizontal loading, peripheral heart action

 Reps/Weight Reps/Weight Reps/Weight Reps/Weight Reps/Weight
Pull-Up (assist) 6/15lb assist 6/15lb assist 6/15lb assist 6/15lb assist 6/15lb assist
Weighted Glute Bridge 6/145 6/150 6/150 6/150 6/150
Cable Shoulder Fly 7/5 7/5 7/5 7/5 7/5

 

Superset

(horizontal loading)

 Reps/Weight Reps/Weight Reps/Weight Reps/Weight Reps/Weight
Turkish Get-up to overhead carry 35yard/20 35yard/20 35yard/20 35yard/20 35yard/20
Kb swing 15/45 15/45 15/45 15/45 15/45
  • All weights in lbs
  • Kb=kettlebell
  • Reps for unilateral exercises are per/side

 

 

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