|| The Road to Rio 2016 ||

[envisage]

9/21/2013
_____________

AM:

-30 mins. Morning YOGA Routine (some yin poses/warrior 2, etc..)
___________


-6 x 200m HILL SPRINTS @ 30 seconds w/ jog back REST (~2 minutes rest)
_____________



GYM:

-1 x 5 SLDL to Hang Clean @95
--1 x 5 @105
---3 x 5 @115
----3 x 5 @125
-----1 x 5 @135
notes: First time doing Hang Cleans in a few months


-2 x 20 Bodyweight Dips (with feet on bench)
-2 x 10 BW Calf Raises



STRETCH


___________________________________________









Evening:

-15 minute Street Run
-10+ mins. CORE (planks/supermans/russian twists/flutter kicks, etc...)

[envisage]

9/22/2013
_____________

-37 minute Street Run w/ STRETCHES





9/23/2013
_____________

-30 mins. Restoration Yoga







Back on the track tomorrow in the AM.

[envisage]

9/24/2013
___________

GYM:

-1x8 Front Squat @ 135
--1x7 Front Squat @ 140
---1x6 Front Squat @ 145
----1x5 Front Squat @ 150

-1x8, 1x7, 1x6, 1x5 Clap Pushups in between Squats
- - - - - - -


-3x8 BB Lunges @ 95, 105, 105

-3x20 Lunge Jumps
- - - - - - -

-2x10 Dips

-2x5 Pistol Squats/leg
___________________



-24 mins. Treadmill Run @ 8:00 PACE w/ 1% incline
__________________________











PM:

Track:

-2x800m @ 2:34 w/ 3:30 REST in between

-2x400m @ 1:14, 1:08 w/ 1:45 REST in between

Not what I had planned, but I got something done for the day. Felt pretty sluggish running these. Was aiming for 5x800m @2:32, and cutting down 4 seconds until I hit 2:16 on the last rep.


This is really my first month ever doing any distance track work, so I can't be too hard on myself.
________________





Short run + CORE later in the day.

[envisage]

Took the past two days off, as I've been dealing with sciatica issues for the past two months or so, and it has been bothering me more so than usual.
_____________________________


9/27/2013
__________

GYM:

-Warm Up exercises for sciatica issues
-5 minutes easy Treadmill Run
___________


-3x8 three point touch SLDL w/ 12lb MB
-3x8 DB Military Press @ 30, 30, 35lbs/hand
- - - - - -

-3x10 SL Hamstring Curls @50, 45, 50
-3x12 Toe Raises @110
- - - - - -

-3x10 Physio Ball Hamstring Curls (2 legs inward, 1 leg outward)
-3x10 Hyper-Extensions w/ 35lb plate
-3x7 Chinups
- - - - - -


-1 mile on Treadmill @6:30 pace w/ 1% incline
-7 mins. HARD on Stationary Bike
___________________









PM:

-23 minute Street Run (really pushed through the one big hill on the loop + the last ~100 meters of the run)
-7 mins. ABS
__________

STRETCH

[envisage]

9/28/2013
______________

AM:

-6 x :30 second HILL SPRINTS w/ 1:30 REST

_____________




PM:

Gym---



-3 x 50 KB Swings @29lb KB
-3 x 2minute Front Plank Hold
- - - - -

-3x10 DB Rows
-3x10/leg Bulgarian Split Squats @35lb KB
- - - - -

-3x12 Single Arm Bench Press @35lb KB
-3x12 Sumo Squats @35lb KB
- - - - -







Few hours later....

-15 minute Street Run medium/hard pace
-cool down/stretch

[envisage]

9/29/2013
_________________

-30 minute Street Run
STRETCH




Just escaped my ice bath!

[envisage]

Yesterday was an off day.
_______________________

Today almost was another off day (been real busy with school + it hurts to walk 80% of the time until I'm warmed up ---- sciatica pain). BUT, I decided to hit the gym at 8pm and do something quick.




10/1/2013
_________________

GYM:

-3 miles @7:13 pace w/ 1% incline (TREADMILL)




-Front Squats
---1x25 @45lbs
----1x15 @65lbs
-----1x10 @95lbs
------1x8 @115lbs

-Lateral Raises
---1x8 @12.5lbs/hand
----3x6 @15lbs/hand
- - - - - - - - - -



-DB Incline Bench
---3x8 @35, 40, 45lbs/hand

-Toe Raises
---3x12 @100lbs




STRETCH
__________________________





Trying to make the month of October one to remember, training wise. This week might still be some easier stretching and bodyweight stuff, but I will get in a short sprint session + a longer interval session.


Bonus Image from my 6 x :30 second hill sprint session the other day:

[envisage]

Yesterday, I did a 21 minute run in between classes.



Today, I took off once again as a safety precaution....

[envisage]

10/4/2013
________________

-30 mins. Stationary Bike
______



-3x6 Dips
-3x10 Hyper-Extensions
- - - - -

-3x6 Chinups
-3x10 Single Leg Hamstring Presses






Gonna try out a stationary bike interval workout tomorrow, along with some ab work. Sunday will be a long yoga session. Holding off on the running for a few days.