yoga and meditation in the park. Nice sunlight
5fr/4k/3bk/2im/1s
200IM
2x100IM fst
200fr
2x100fr fst
wd ~2500
4x8 BkSq w. 95/135/165/185
alt. 4x8 pull ups
4x8 BBDL w. 95/135/175/195
alt. 4x8 tricep pull down w. 50/55/55/35
3x8 bench w. 195/135/145
alt. 3x jump rope
alt. 3x shoulder circuit
3x5 hang cleans w. 95/115/135
2x8 Bk Sq w. 95/145 FAILED
alt. 3x6 DL w. 135/135/135
jump rope
3x8 machine rows w 55/65/75
3x10 hanging toe ups
5fr/4k/3bk/2im/1fr
600k w 8shim
600p breath control
8x50 im turns
200im fst
200fr fst
wd~3700
5x8/8/8/2/1 Bksq w. 95/135/155/175/195
alt. 3[3x10] shoulder circuit
4x8ea SLDB Lift w. 45/45/50
2x10 Lat Pull down w 55/65
3x10 Bicep curls w. 20/20/20
core 3x[20 vups
20 sky touches
20ea obliecks
10 vcurls]
7 miles with 3 sprinting piers
85 push ups
36 pull ups
12 miles
5x8/8/6/4/2 bksq w. 95/135/160/185/195
5x6 DL w. 95/135/155/185/195
3x10 DB Bench w 40/50/55
alt. 3x8ea DB row w 40/50/55
alt. 3x16 inverted situps w. 10
3x16 DBSQ w. 55/60/65
3x10 dips
3x8/6/4 inclined bench w. 95/115/135
alt. 3x10ea lateral squat w. 0/25/25
3x20 pushups
alt. bicep curls
alt. tri headcrushes
alt. shoulder circuit
500s
400bk
4x6 bksq w. 95/135/155/170
alt. 4x10 face pulls w. 50/60/65/70
5x10 dbdl w. 135/165/185/205
alt. 4ea suitcase carry w. 15kg/20kg/24kg/24kg
3x8/6/4 bench w. 95/135/155
alt.
Jump rope
Roll out
Yoga with Ariel
Ran around Philly! 5 miles in a big loop guided by Jeff and Betsy. Very fun.
5fr/4k/3bk/2im/1fr
600p breath control
600k 6shim
600 2bk/2br/2fr
Wd ~3500
Park! New Pier!