August 23-28 Training

Monday

Running

45 min Run (short walk breaks)

Strength Training

Weighted Vest (20 lbs)

Lever Push-Ups on Rings 3x3

Pistols 3x3

Conditioning

Weighted Vest (20 lbs)

5 rounds of Cindy, Rest and repeat for 10 total rounds

5 pull-ups

10 push-ups

15 squats

Tuesday

Off

Wednesday

Off

Thursday

Conditioning

Cindy

(20 Rounds in about 24 minutes)

5 pull-ups

10 push-ups

15 squats

Friday

Running

5x2 min 20 lbs Vest Sprints with 2 min recoveries

Strength

A1. 20 lbs Vest + 25 lbs Plate Pistols 3x2

A2. 20 lbs Vest Ring Dips 3x(10,9,8)

A3. Double Kettlebell One-Arm/One Leg Deadlift 3x5 (2x50 lbs)

B1. Double Kettlebell Swing 2x7 (2x50 lbs)

B2. 20 lbs Vest Ring Handstand Push-Up 2x10

B3. 20 lbs Vest Lateral Jump Squat 1x20

Core

3 MAX Plank Holds (2 min, 1:30, 1 min)

Saturday

Strength

A1. Deadlift 5x1 (345 lbs)

A2. Weighted Dips 5x1 (115 lbs)

B1. Front Squat 5x1 (195 lbs)

B2. Weighted Pull-Ups 5x1 (75 lbs)

Conditioning

21-18-15-12-9-6-3 reps

75 lbs sumo deadlift high-pull

75 lbs push press

Reflection

This was a pretty good week of training. It was interrupted on Tuesday and Wednesday as well as part on Thursday for the urinalysis test I had to take. I was unable to workout because of it. Next week I start school and I will be getting my pt and run workouts in. I am looking forward to a VERY solid semester of training for a half marathon, improving my 5K, and becoming a PT wizard.