Book Review | Bookstore Cafe Mystery (Death by Coffee Series) by Alex Erickson
February 16, 2023Book Review | Buried in a Good Book by Tamara Barry
February 22, 2023Unfortunately, I caught a cold this week and wasn’t able to do much until Friday. I slept LOTS throughout the week.
My HR monitor also adjusted my max HR so I was actually getting splat points!
Friday February 17 2023
The Workout
Tread Block 1
- Goal: increase push pace each round
- 75 sec push
- 30 sec AO
- 1 min WR
- 1 min push
- 30 sec AO
- 1 min WR
- 45 sec push
- 30 sec AO
- 1 min WR
- 30 sec push
- 30 sec AO
- 1 min WR
- 30 sec AO
Tread Block 2
- Goal: maintain push pace from block 1
- 30 sec push
- 30 sec AO
- 75 sec WR
- 45 sec push
- 30 sec AO
- 75 sec WR
- 1 min push
- 30 sec AO
- 75 sec WR
- 75 sec push
- 30 sec AO
- 75 sec WR
- 30 sec AO
Floor Block 1 – 10 minutes
- 3 rounds of work & active recovery
- 8 x power push up
- 6 each x half kneeling hammer curl
- 8 each x bird dog to crunch
- 3 rounds of work & active recovery
- 150m AO row, check time
- recovery row
- If finished then repeat exercises until time
Floor Block 2 – 11 minutes
- 3 rounds of work & active recovery
- 12 x TRX squat jump
- 8 x sumo dead lift
- 8 total x alt low side plank
- 3 rounds of work & active recovery
- 100m AO row, check time
- recovery row
- If finished then repeat exercises until time
- Finisher: 30 sec of power push ups (AMRepsAP)
Saturday February 18 2023
The Workout
Tread Block 1
- 3 min tread for time
- Check distance
- Transition to rower
Tread / Row Block 1 – 6.5 minutes
- 30 sec AO row
- 30 sec rack & rest
- 30 sec AO row
- 30 sec rack & rest
- 30 sec AO row
- Transition to treadmill
- Walk/run your distance from tread block 1
- Transition to rower
- Row until time is called
Row Block 1
- 3 min row for time (stroke rate < 30 strokes / minute)
- Check distance
- Transition to treadmill
Tread Row Block 2 – 6.5 minutes
- 30 sec AO
- 30 sec WR
- 30 sec AO
- 30 sec WR
- 30 sec AO
- Transition to rower
- Row your distance from row block 1
- Transition to treadmill
- Tread until time is called, last 30 sec is AO
Floor Block 1 – 11 minutes work & rest
- 8 each x TRX single arm squat reach with rotation, rest
- 8 x close grip chest press (explosive tempo), rest (30#)
- 8 each x single leg lateral step up with power, rest
- 8 total x sit up with alt rotation, rest
Floor Block 2 – 11 minutes work & rest
- 8 each x split stance single arm high row, rest (20#)
- 8 x clean, rest (30#)
- 16 total x hop over, rest
- 8 each x high plank to low plank, rest
- Finisher: 30 sec of high plank
to low plankAMRepsAP
Sunday February 19 2023
The Workout
Repeat of February 4th workout
Tread / Floor Block 1 – 10 minutes
- Round 1:
- 240m (0.15 mile) @ 1%
- 8 x bench tap front squat
- 8 x neutral grip shoulder press
- 8 x low row
- Repeat until time, adding 2% to the incline each round
- Check highest incline
Row Block 1 – 10 minutes
- 3.5 min row for distance
- Check distance
- 1 min recovery
- Reset rower
- 30 sec AO row
- 30 sec rest
- 30 sec AO row
- 30 sec rest
- 30 sec AO row
- 30 sec rest
- 30 sec AO row
- 30 sec rest
- 30 sec AO row
- 30 sec rest
- 30 sec AO row
- Try to beat your distance from first round
Tread / Row Block 2 – 11 minutes
- Repeat until @ 1% incline
- 160m (0.1 mile) tread @ highest incline from block 1
- Take 1% off the incline
- When finished transition to rower and row half the furthest distance from either round in block 1 (either the 3.5 minute row or the 6 all outs)
- Tread for distance, last 30 sec AO
Floor Block – 11 minutes circuit unilateral
- 8 each x rfe split squat
- 8 each x half kneeling single arm shoulder press
- 8 each x bird dog low row
- Repeat until finisher: 30 sec lateral hop to 4 x high knees (AMRepsAP)