[Wednesday] 8.28.19 5 Golden Rings + Core

PM

[A] Warm-up

[B]“Five Golden Rings”
One round every 5:00 for 25:00 (5 rounds)
30 Air Squats
20 Calorie Row
Run 2 laps

3:30, 3:21, 3:17, 3:03, 2:52

[C] 4 Rounds for Work
5 Dip to elbow and back up
2 Skin the cats

[D] 3 Rounds

20 GHSU

7 Scapula pull-ups to dead hang

[E] Max Pulls with superset band pull apart x3

7 (10), 4(10), 4(10)


Repeat workouts
5.30.19

[Tuesday] 8.27.19 8 Mile Run

AM
[A] Run 8 miles
8.08 miles in 1:21:21 (10:06/mi)

[Friday] 8.23.19 Lunch Run + PM Grit Plyo

AM
[A] Mt.Sanders to Tech Park Run
5.37 miles in 52:17 (9:43/mi)

PM
[A] Grit Plyo
30 minutes of plyometric/cardio

[Thursday] 8.22.19 Building Blocks

PM
[A] FM Building Blocks

[Wednesday] 8.14.19 Pull-ups A

AM
[A] Warn-up

[B] Run 1 mile

[C] 4 Sets of max regular pull-ups
7, 5, 5, 3

[D] 4 Sets of back Horizontal rows
9, 8, 8, 8

[E] 4 Sets of close group pull-ups
4, 3, 3, 3

[F] Dragonfly progression 
10 minutes

[Tuesday] 8.13.19 Push-ups A

PM
4 sets of Max reps

[A] Elevated push-ups
35, 24, 19, 22

[B] Dips
12, 10, 10, 8

[C] Regular push-ups
17, 13, 13, 11

[D] Decline push-ups
10, 9, 8, 7

[E] Leg Raises
12, 12, 12, 12

[Saturday- Monday] Appalachian Trail- Hampton, TN to Damascus, VA

40 miles

[Wednesday] 8.7.19 FM Building Blocks

PM
[A] Shoulder Mobility

[B] Run 1 mile

[C] Frank Medrano- Building Blocks

[Monday] 8.5.19 Run- Barfield

PM
[A] Run Barfield Park
5.5 miles in 1:09 minutes

[Sunday] 8.4.19 Hot Yoga

PM
[A] Hot Yoga @ Murfreesboro South
60 minutes

[Saturday] 8.3.19 Grit Sampler

AM
[A] Grit Cardio
30 minutes HIIT

[B] Grit Strength 
30 minutes weighted plyo

[Thursday] 8.1.19 TABATA

PM
[A] TABATA :20w/:20r - 8 Rounds
Plyo explo bear crawl push-up

[B] TABATA :20w/:20r - 8 Rounds
TRX Mt. climbers

[C] TABATA :20w/:20r - 8 Rounds
Supermans

[D] TABATA :20w/:20r - 8 Rounds
Headbangers

[E] TABATA :20w/:20r - 8 Rounds
GHSU

[F] TABATA :20w/:20r - 8 Rounds
Banded push-ups

[G] 10 minutes on Rower

[Monday] 7.20.19 Body Pump- Golds Gym Jackson

PM
[A] Golds Gym- Jackson 5:30 pm Body Pump
60 minutes

[Sunday] 7.28.19 Body Attack at Golds Gym South

PM
[A] Body Attack with Lyle at Murfreesboro Golds Gym- South
60 minutes- HIIT

[Saturday] 7.27.19 Hot Yoga

AM
[A] Hot Power Yoga @ Golds Gym Murfreesboro North
60 minutes

[Thursday] 7.25.19 4.5 Mile Trail Run

PM
[A] 4.5 Percy Warner Trail Run- Red Blaze
1:07:45