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Discussion Starter · #327 ·
1/31
pullups x1-2-3, 1-2-3, 1-2-3

2/1
TM 3 miles at 5.3mph

2/2
DB shoulder work
front
(10) x5-5
(15) x5
(25) x5
(30) x5
(same sets/reps for side and rear delts)

Dips x5-5-5-5
Squats x5-5-5-5

Barbell curls
(65) x5-5
(85) x5-5-5

Tri ext
(15) x20-8
(30) x10-10-10
Db curls
(30) x5
(45) x5-5

Wt dips
(35) x5
(52) x5
(87) x1-1-1-1-1

2/3
TM 4 miles at 5.2 mph

2/5
TM 2 miles at 5.5 mph
Dips x5-10-15-18
Burpees x10
 

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Discussion Starter · #332 ·
2/23
TM 4 miles at 5.8 mph

2/25
TM 5 miles at 5.6
abs x10-10-10
dips x5-15-10

2/26
TM 3 miles at 6.0 mph

And I have reached the end of the cycle...thats over 90 miles run since the start of the year. Time for a short break on running, hopefully the sore ankle improves fast. Back to more burpees, dips and pullups now...then working on speed a bit, then repeating the whole running program I just finished again.
 

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Discussion Starter · #333 ·
3/3/22
PU 4x15
Abs 4x20
Pullups 4x3
HSPU 4x1

TM (at 1% incline)
0.1 at 3.0 mph - 0.3 at 7.0 mph
0.1 at 3.0 mph - 0.3 at 7.0 mph - 0.1 at 3 mph. (not even a week off from my last run and this felt like I had taken a year off!)

Twin KB work with 35 lb KBs
SN 3x10
Press 3x10
curls 3x5

Burpees 3x10
 

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Discussion Starter · #335 ·
3/5
TM walk run intervals, 1.6 miles total

3/6
TM 1 mile at 6.5

3/7
Pullups x1-5-5-5-5-5-5-5
HSPU x2-2-2-2

3/9
Burpees x10
TM 2 miles at 6.0 mph

3/10
PU x25
Sq x25
Twin KB work w/35s & 25s lb kbs
SN (35-25)
x10-10, x10-10, x10-10, x10-10

Single KB SN (52) x5-5-5

Twin KB press (35-25)
x10-10, x10-10, 10-10

Single KB press (52) x5-5-5

Two hand anyhow w/KBs
(25/25) x1-1
(35-35) x1-1
(52-35) x1-1

Dips 10x10
 

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Discussion Starter · #339 ·
3/16
TM walk with pack (25#)
1 mile/ 3% incline
(first pack walk in a while, took it easy and only did one mile and could still feel I did something different by evening...will be training this more.)

3/17
TM 2 miles at 6.2 mph
PU 3x20
Abs 3x20
Dips 3x20
Pullups 3x6
 
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