Going to try something new with this blog. I'll list out my 1 week plan for you all to see and me to keep track of. At the end of the week will be some discussion of how it went, significant modifications, etc all.
Monday-
AM- Stretch, Easy run aprox 10 min for warm up. Workout 25 pushups, 25 situps run 400 meters x6. If there is a pullup bar where those will be included also. Walk 400-800 meters cool down, stretch.
Lunch- Stretch, 5x sets of dips and pullups to warm up. Shoulder press warming up into x3 hard working sets. Side delt raises and rotator cuff work (prehab) stretch.
Tuesday-
AM- Stretch, Fartleick run, planks front and side 45, 30, 15 then stretch.
PM- Stretch, power clean, deadlift, rows, neck work, stretch
Wednesday-
AM- Stretch, Ruck, 2 miles for time, cool down with about another mile at a slower pace, stretch.
Lunch- Probably nothing a 20 minute
Thursday-
AM- Stretch, 20 minute AMRAP of 5 pullups, 10 pushups, 10 situps, 10 KB swing (exact events dependent on equipment/ where I end up doing it), easy cool down, stretch
Lunch- Stretch, dip and pullup warm up, bench press warming up into 3x hard sets, tri extensions and curls if motivated.
Friday-
AM- Stretch, 4 mile run, cool down walk, stretch
Lunch- Stretch, squat warming up into 3x hard sets, some good morning's or glute ham raises, stretch.
Saturday-
Off
Sunday
-Run or ruck
Part of my goal this week is to reestablish my working maxes in order to see where I am at and be able to program in a logical manner. The last month or so has been crazy so I really need to see where things sit right now to go from there.
Monday-
AM- Stretch, Easy run aprox 10 min for warm up. Workout 25 pushups, 25 situps run 400 meters x6. If there is a pullup bar where those will be included also. Walk 400-800 meters cool down, stretch.
Lunch- Stretch, 5x sets of dips and pullups to warm up. Shoulder press warming up into x3 hard working sets. Side delt raises and rotator cuff work (prehab) stretch.
Tuesday-
AM- Stretch, Fartleick run, planks front and side 45, 30, 15 then stretch.
PM- Stretch, power clean, deadlift, rows, neck work, stretch
Wednesday-
AM- Stretch, Ruck, 2 miles for time, cool down with about another mile at a slower pace, stretch.
Lunch- Probably nothing a 20 minute
Thursday-
AM- Stretch, 20 minute AMRAP of 5 pullups, 10 pushups, 10 situps, 10 KB swing (exact events dependent on equipment/ where I end up doing it), easy cool down, stretch
Lunch- Stretch, dip and pullup warm up, bench press warming up into 3x hard sets, tri extensions and curls if motivated.
Friday-
AM- Stretch, 4 mile run, cool down walk, stretch
Lunch- Stretch, squat warming up into 3x hard sets, some good morning's or glute ham raises, stretch.
Saturday-
Off
Sunday
-Run or ruck
Part of my goal this week is to reestablish my working maxes in order to see where I am at and be able to program in a logical manner. The last month or so has been crazy so I really need to see where things sit right now to go from there.
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