I am trying to catch up on post here so bare with me. This workout was last tuesday's(August 26th), week 2 of this program. The muscles are tender and throughout the workout I feel like I am reaching my max effort. (Still trying to figure out if that's a good thing). Anyway's I am a little over two months away from the half-marathon and very optimistic about how prepared I will be. All i can do is execute everyday and trust the process. Here's the session:
1. Foam Roll and Soft Tissue with the lacrosse ball
2. Static and Dynamic Stretching:
- Reach, Roll, Lift x8/side
- Yoga Plex Push-up x8
- Wall Slides x10
- Walking Spiderman lunges x8/side
- T-Spin x6/side
- Med Ball Diagonal hold reaches x8/side
- Alternating Lateral Lunge with Overhead Reaches x6/side
- Sleeper Stretches x20secs
*If you want to learn the technique of these movements check YouTube*
3. Med Ball and movements:
1A. 10lb. MB Overhead Slam 2x10
1B. Band Pull Aparts 2x10
2A. 10lb. MB rotational toss 2x10/side
2B. Scap Pushups 2x10
4. Training:
1. Wide Grip Pullups 4x5
2. Chain Pushups 3x8 (85lbs)(Above)
3. Neutral Grip DB Chest Supported Row 3x8 (35,40,40)
4. Fat Grip Incline Hammer Curl + Tate Press Combo 3x8 (30lb)
5. Inverted Row Holds 3x20secs
Grinding Facts
Time: 1hr 10mins
Podcasts: Design Matters
Music: None
Strengths: Finishing the lifts
Weaknesses: Stamina
Pains: hips and shoulders
Posture: better than last week
Range of Motion: Surprisingly further with a T-Spin movement
Get on your Grind, By Getting on Ours.
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