Weekly Workouts 5/21-5/28

It feels like summer, and I can’t believe it. Upstate NY completely skipped spring, and its 95 degrees F today, like what???? So obviously I’m taking the weather, and getting outside today. Went for a nice long 8 mile run, and now I have a full day of picking weeds and doing some yard work… cross your fingers for a great farmers tan!

Monday I have a great Memorial Day recipe for you guys that I can’t wait to share. So get outside, enjoy the weather, and light up that grill!

Monday

Cardio: Run 3.5 miles on treadmill 28:57

Lift:

  • Sumo Squats 3 x 10 @ 50lbs
  • Barbell Deadlift 3 x 10 @ 90lbs
  • Weighted Oblique Crunch 3 x 12 @ 45lbs
  • Suitcase crunches 3 x15 with 10lb medicine ball
  • Planks 3 x 45 seconds each

 

Tuesday

Cardio: AM Run 4.0 miles outside for 32:04 (7:49 Pace)

 

Wednesday

Cardio: Treadmill sprinting intervals (15 minutes)

  • 5 minute warm up jog (7.0)
  • 40 secs sprint (10.0) 20 off – repeat 10 times

Lift:

  • Sumo Squats 3×10 @50lbs
  • RDLs 3×10 50lb
  • Weighted Suitcase Crunch 3×12 10lb
  • Planks 3x45seconds
  • Weighted Toe Touches 3×12 10lb

(PM) Hot Vinyasa Yoga (1.5 hours)

 

Thursday

Rest Day

 

Friday

Cardio: 5k run easy, total time 25:45

Lift:

  • Back Squat 3×8 115lbs
  • Deadlift 3×10 95lbs
  • RDL 3×10 55lbs
  • Box Lunges 3×10 each leg 45 lbs
  • Seated Weighted Rows 2×12 65lbs

 

Saturday

Cardio: 6.5 mile run 52:06

and lots of yard work 🙂

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