[Sunday] 8 Mile Loop

AM
[A] Run 8 Mile Loop
(9:43/mile)

[Saturday] Hot Yoga

AM
[A] Hot Yoga @ Golds Gym- Murfreesboro- North
60 minutes power- hot yoga

[Friday] 9.20.19 AM Back and Biceps + PM GRIT Plyo

AM
[A] Chiropractor for Shoulder

[B] Shoulder mobility

[C] Warm-up
3 Rounds for work:

10 Leg raises
30 seconds mt. climbers
30 seconds butt kicks

[D] 4 Rounds for work:

Max pull-ups
10/side Archer Australian rows
15 Back extension (#10)
10 Bat wings (#20 DB)


PM
[A] GRIT Plyo at Golds Gym Murfreesboro- South
30 Minutes HIIT

[Wednesday] 9.18.19 12 Mile Run

PM
[A] 12 Mile run
Cason Greenway 11.83 mi (10:09/mi)

[Tuesday] 9.17.19 Chest and Triceps

AM
[A] Shoulder mobility

[B] For Work:

Warm-up: 3 Rounds
Half burpees x 30 seconds
Butt kicks x 30 seconds
High plank jacks x 30 seconds

2 Rounds
12 Explosive push-ups
10 Tricep extension of straight bar
15 Elevated diamond push-ups
15 Dips
15 Elevated wide pike push-ups
Low plank to high plan x 30 seconds
10 Straight bar dips

[Monday] 9.16.19 Back and Biceps

PM
[A] Shoulder mobility

[B] Back and Biceps
Warm-up- 3 sets:

Knee raises x 10
Jumping jacks x 30 seconds
Scapular Pull-ups x 30 seconds

Standing biceps curls x 10
Tuck front lever hold- max hold
Jump negative pull-ups
Chin up hold (28, 20, 20)
Austrilian pull-up (wide + shoulder + close grip)
Hanging on the bar (30 seconds)

[C] Pike mobility

[Sunday] 9.15.19 Body Attack

PM
[A] Body Attack at Golds Gym- Murfreesboro- South
60 Minutes of HIIT

[Saturday] 9.14.19 Hot Yoga at Golds Gym

AM

[A] Hot Yoga at Golds Gym Murfreesboro -North

60 minutes power yoga

[Friday] 9.13.19 Shoulder Mobility + GRIT Plyo

AM
[A] Shoulder mobility

[B] GRIT Cardio- 30 minutes
HIIT class Golds Gym Murfreesboro South

[Thursday] 9.12.19 Run 10 Miles

PM
[A] Run 10 miles
10:35/mile

[Tuesday] 9.10.19 Pulls + Pike Mobility

AM
[A] Shoulder mobility 

[B] Weighted pull-ups 6x max
5(18 lbs.), 4(18 lbs.), 4(18 lbs.), 3(18 lbs.), 3(13 lbs.), 3(13 lbs.)

[C] Australian rows 4x max
12, 9, 8, 7

[C] Close- grip pull-ups 4x max
5, 4, 4, 3

[D] Pike mobility
Calf stretch 3x 90 (all three angles)

3 superset- 1 minute pause in between
Isometeric contraction standing pike 3x 10
Jeferson curl- 5 reps with 10 s pause on the last rep

[E] Plank workout-app

[Monday] 9.9.19 5 Mile Run

PM
[A] Run 5 miles- Mt. Sanders to Tech Park
5.4 miles (10:13/mile)

[Sunday] 9.8.19 Body Attack at Golds Gym South

PM
[A] Body Attack with Lyle
60 minutes of HIIT

[Saturday] 9.7.19 Hot Yoga

AM
[A] Hot Yoga at Golds Gym- North
60 minutes of power yoga

[Friday] 9.6.19 Core + HIIT + Plyo GRIT

PM
[A] Shoulder mobility

[B] 4 Rounds
500 m Row
15 GHSU

[C] HIIT- 2 Rounds (:30w/:20r)

Shoulder tap push-ups
360 Mt. climbers
Shotcaller
Side plank crunches (R/L)
Dead stop push-up with knees in
Break dancer
Frogger burpees
Tricep extension in plank
Broad jump
Box jump overs

[D] Core- plank app

[E] GRIT Plyo @ Murfreesboro South

[Thursday] 9.5.19 Tricep/Chest + Psuedo Planche Work

AM
[A] Shoulder mobility

[B] Warm-up
3 Rounds (30 seconds)
Ins and Out
Low plank to high plank
Plank side to side

3 Rounds

15 Wide push-ups
10 Straight bar dips (supinated)
10 Close tricep extension
8 Archer push-ups (on kneess- 8 each side)
15 Dips
15 Diamond push-ups
10 Skull crushers (on knees)

PM
[A] Warm-up

[B] Pseudo push-ups (Max)
5, 5, 4, 4, 4, 

[C] Psuedo planche lean (max in seconds
15, 14, 12

[D] Seated leg raised with hands out in front
12, 11, 11

[E] Superman
15, 12, 11

[F] Core- Plank workout- app

[Wednesday] 9.4.19 6 Mile Run- Ingram

Lunch
[A] Run 6 miles at Ingram
6 miles (9:47/mile)

[Tuesday] 9.3.19 "Rocky with Legs"

AM
[A] Shoulder mobility

[B] "Rocky with Legs"
Accumulate 5 minutes of dead hang

* Every time you break

800m run
20 Push-ups
20 Air squats

[C] 2 Rounds for Core
:15r/:15l 1 leg-1 arm plank
:30 side plank-right
:30 side plank- left
:30 plank
10 plank raises

[Sunday] 9.1.19 8 Mile McKenzie Loop

AM
[A] Run- McKenzie Loop
7.80 miles (10:01/mile)

[Saturday] 8.31.19 Tall Parallete Work

AM
[A] 3 Rounds Super sets

[1] :30w/ with 15 second transition with 1:30 rest between super sets
Push up- with knee tuck with feet on bar
Reverse rows
Double mt. climber (skis)

[2] :30w/ with 15 second transition with 1:30 rest between super sets
Tucked dips
Australian chin ups
Swing on the bar

[3]:30w/ with 15 second transition with 1:30 rest between super sets
Spiderman push-ups
Leg raises
Dips

[Friday] 8.30.19 Mt. Sanders to Tech Park Run

Lunch
[A] Run Loop at Ingram
5.39 miles (9:46/mile)