One Lunge at a Time

Last night I could feel my triceps getting sore. My back is a lot less tight this morning and my chest is definitely sore from the increased ROM with those dumbbell bench presses. Went to open gym at 10am.

Warm-up

• 3:00 Echo Bike (30 cals)
• 2 Sets10/10 Leg Swings
  • 10 Toe Touches
• 8 Pendlay Rows (45#)
• 10 Bent Over Rear Lateral Raises (5# DBs)
• 8 Pendlay Rows (75#)
• 10 Bent Over Rear Lateral Raises (15# DBs)
• 10 Cossack Squats

Accessory

4 Sets

• 8 Pendlay Rows (95#)
• 12 Bent Over Rear Lateral Raises (20# DBs)
• 10 Goblet Cossack Squats (44#)

Those cossack squats are nasty.

Midline

3 Sets

• 30s/30s Side Planks
• 30 Plank Jumps
• 6 Evil Wheels

Finished in 8:10.

Conditioning

400m Walking Lunge

Went over to the track at the school across the street. Today I alternated between 20 step-through lunges and 20 bringing my feet together for a slight pause. It really helped me focus on something and keep up a solid overall pace. I finished in 10:39, which is a huge PR by 1:16!

Year of the Engine – Endurance

44:00 Run

I wanted to give my back more time to recover from 20.2 so I delayed rowing intervals a couple more days. Plus it was great weather for a run around 4pm. I had a little goal of 4.5 miles and ended up going 4.57.

Cool that I’m never going over a 10:00/mile pace now, even as the runs are getting longer.