Today’s 3 mile run included 3 stops at 3 different bridges along my route for a mini body weight circuit; Walking Lunges down the bridge, Side Shuffle back, and 25 Tricep Incline Push Ups. This workout took about 45min to complete.
My warm up begins at the house with a total body roll out with a foam roller for no more than 5 minutes followed by a brisk walk for about a quarter of a mile to the start of my 3 mile run.
Once I’ve reached the end of my loop, I’ll cool down with a quarter mile walk back home then static stretch for 5 to 10 minutes.
I LOVE this style of training and will post more with different exercises, so stay tuned for more workout ideas next week!
Super excited for this! We’ve been working on box squats and rack pulls to work depth and build a solid posterior. We’ll max out on squats next time, today she did a 5×5 @ 95# then worked up to a 155# max pull =)
Accessory work consisted of heavy lat pulls, heavy back ext and ab work.
3x30sec for each exercise SS 1 for 3 sets
TRX chest press
Pushups SS 2 for 3 sets
TRX bicep curls
DB kickbacks SS 3 for 3 sets
TRX OH tricep ext
Hammer Curls SS 4 for 3 sets
Resistance band Upright rows
Resistance band OH press SS 5 for 3 sets
Close grip pulldown
Spider DB back flys SS 6 for 3 sets
seated cable crunch
Waking lunges w/a bounce -> & <- x 3
Cable Pulkthrough 3×10-heavy
GHR 3×10 bodyweight
Glute bridge 3×10 w/plate
TBar Rows 3×10
Bent over cable pulls 3×20
Back extensos 3×15 – weighted
Hanging leg Raise 3xF
Cable Iso knee tucks in side plank 3×10/side
Sit ups in tire w/plate
Stoked about getting back into training! I’m about 15 weeks out til my next competition, the Texas State Powerlifting Meet April 18th 2015. I took a few weeks off after my last (and 5th ) competition of 2014 which was on Dec 7th and it feels like forever ago!
I’m looking forward to a new training program which will incorporate more Dynamic Effort days and working with band tension and chains. I’ll be strength training on M/W/F/Su as well as Spartan Race training with my team every Saturday morning. Cheers to year #2 of continued strength, breaking records and being a bad ass!!
Join Team Texas House of Strength in this years Spartan Sprint Race on Sunday May 18th 2014!!! We’re 4 weeks out so we’re turning up our training a few notches! Team THOS currently trains every Saturday morning at St. Edwards Park on Spicewood Springs Road, an entrance to a running trail we take around Bull Creek.
Currently, I’m the only one in the team who has experienced a Spartan Race in the past. The other registered members are runners, boot camp goers and brave sedentaries! Anyone can FINISH!!! We’re in it together!
Read about my past experience running the Spartan Sprint in 2013 & 2012 in a previous post here. I also list out race day tips and what to pack.
Message me with interest and I’ll email you an invite link!!! Then begin your training with us and/or at the Blockhouse Creek Boot Camp Classes!
I woke up this morning realizing that I was out of coffee…crap. Might as well brew up one of the ten or so tea blends I’ve been collecting and wanting to try someday. I experimented with an orange citrus green tea and sprinkled a chai blend over it.
Tasty but it just didn’t do it. I felt blah and had a foggy head all day today.
Since today was a rest day from strength training, I thought I’d go for a nice run to clear my cloudy head. My friend Stephanie was just telling me about her recent run where she added burpees and jump squats and other exercises at every mile or so that reminded me of what I use to do running my Blockhouse Creek loop.
I was only planning on a steady 4.5mi run but as soon add I hit the road I immediately felt an amazing energy that encouraged me to go breast mode!
I just got done running 5 miles with 10 burpees, 25 push ups, 25 plank jacks & 25 walking lunges at every mile! It was rough and I went to bitch stitch city, man my sides were cramping but I pushed through it!
EVERY TIME I do not feel like working out, I have THE BEST workouts!