Keifer Posted December 1, 2020 Author Report Share Posted December 1, 2020 Speed rope for warm up Pick a song from my play list and jumped until it ended. 3 mi at 4-5 mph at 4% incline(Treadmill forgot what the time was) Quote Link to comment
Keifer Posted December 7, 2020 Author Report Share Posted December 7, 2020 12/4 Speed rope for warm up Pick a song from my play list and jumped until it ended. 3 mi in 32:46 min Quote Link to comment
Keifer Posted December 8, 2020 Author Report Share Posted December 8, 2020 24 kg DB KB Press 3x5 24 kg DB KB Squats 3x5 24 kg DB KB SL Roman Deadlift 2x5 (L/R) 24 kg DB KB Rows 3x5 Quote Link to comment
Keifer Posted December 9, 2020 Author Report Share Posted December 9, 2020 Speed rope for warm up Pick a song from my play list and jumped until it ended. 3 mi in 33:52 min Quote Link to comment
Keifer Posted December 11, 2020 Author Report Share Posted December 11, 2020 Got home late, got a quick workout done. 24 kg DB KB Press 3x5 24 kg DB KB Squats 3x5 24 kg DB KB Rows 3x5 1 Quote Link to comment
Keifer Posted December 11, 2020 Author Report Share Posted December 11, 2020 Speed rope for warm up Pick a song from my play list and jumped until it ended. 3 mi in 34:20 min Quote Link to comment
Keifer Posted December 14, 2020 Author Report Share Posted December 14, 2020 24 kg DB KB Press 4x5 24 kg DB KB Squats 2x5 (left knee felt off and sore) 24 kg DB KB SL Roman Deadlift 2x5 (L/R) 24 kg DB KB Rows 4x5 Pull Ups Ups 2x5 (Neutral Grip) Push Ups 2x215,10 15 lb KB Sit Ups 2x15,10 Quote Link to comment
Keifer Posted December 29, 2020 Author Report Share Posted December 29, 2020 Back to work after slacking off for the holidays! lol 24 kg DB KB Press 3x5 24 kg DB KB Squats 2x5 24 kg DB KB SL Roman Deadlift 2x5 (L/R) 24 kg DB KB Rows 3x5 Chin Ups 2x5 (Neutral Grip/Rings) - Started doing neutral grip to minimize stress on my elbows. Quote Link to comment
Keifer Posted December 30, 2020 Author Report Share Posted December 30, 2020 Speed rope for warm up Pick a song from my play list and jumped until it ended. 3.14 mi in 36:04 min Quote Link to comment
Keifer Posted January 1, 2021 Author Report Share Posted January 1, 2021 24 kg DB KB Press 3x5 24 kg DB KB Squats 3x5 24 kg DB KB Rows 3x5 Pull Ups Ups 3x5 (Neutral Grip/Rings) Push Ups 3x15,10,5 15 lb KB Sit Ups 2x10,10 - Easing back into these, want to be able to sit up in bed tomorrow. lol Quote Link to comment
Keifer Posted January 3, 2021 Author Report Share Posted January 3, 2021 Speed rope for warm up Pick a song from my play list and jumped until it ended. 3.06 mi in 35:29 min Quote Link to comment
Keifer Posted January 5, 2021 Author Report Share Posted January 5, 2021 24 kg DB KB Press 3x5 24 kg DB KB Squats 3x5 24 kg DB KB SL Roman Deadlift 2x5 (L/R) 24 kg DB KB Rows 3x5 Pull Ups 3x5 (Neutral Grip/Rings) Push Ups 3x15,10,5 - Started controlled negative reps on the way down. 15 lb KB Sit Ups 3x10,10,10 Quote Link to comment
Keifer Posted January 12, 2021 Author Report Share Posted January 12, 2021 1/10 We did group pt this weekend at drill. We did a group murphy from crossfit and 5 of us have to split up the reps. So my part was Pull Ups 4x10,8,5,3 BW Squats 3x25,25,25 Push Ups 2x20,20 2 laps around the track Quote Link to comment
Keifer Posted January 12, 2021 Author Report Share Posted January 12, 2021 Weighted Speed rope for warm up 3 mins 3.64 mi in 46:30 min Treadmill (4 - 5 % Incline at 4-5 mph) Quote Link to comment
Keifer Posted January 14, 2021 Author Report Share Posted January 14, 2021 24 kg DB KB Press 3x5 24 kg DB KB Squats 3x5 24 kg DB KB SL Roman Deadlift 2x5 (L/R) 24 kg DB KB Rows 3x5 Pull Ups 3x5 (Neutral Grip/Rings) Push Ups 3x20,15,10 - Started controlled negative reps on the way down. 15 lb KB Sit Ups 3x20,15,10 Quote Link to comment
Keifer Posted January 18, 2021 Author Report Share Posted January 18, 2021 1/15 3.32 mi at 4-5.0 mph - 5% Incline (Treadmill) Quote Link to comment
Keifer Posted January 18, 2021 Author Report Share Posted January 18, 2021 24 kg DB KB Press 3x5 24 kg DB KB Squats 3x5 24 kg DB KB SL Roman Deadlift 2x5 (L/R) 24 kg DB KB Rows 3x5 Don't have the energy for the rest of it today. Quote Link to comment
Keifer Posted January 23, 2021 Author Report Share Posted January 23, 2021 1/20 3.03 mil for 34:00 mins Quote Link to comment
Keifer Posted January 23, 2021 Author Report Share Posted January 23, 2021 24 kg DB KB Press 3x5 24 kg DB KB Squats 3x5 24 kg DB KB SL Roman Deadlift 2x5 (L/R) 24 kg DB KB Rows 3x5 Quote Link to comment
Keifer Posted January 24, 2021 Author Report Share Posted January 24, 2021 Speed rope for warm up Pick a song from my play list and jumped until it ended. 3.04 mi in 34:00 min Quote Link to comment
Keifer Posted February 2, 2021 Author Report Share Posted February 2, 2021 3.07 mi in 34:26 min Quote Link to comment
Keifer Posted February 3, 2021 Author Report Share Posted February 3, 2021 Working out while traveling for work. Hindu Pushups 2x5 Squats 2x5 (Slow and controlled, legs tired from yesterday) Push Ups 2x20,10 Sit Ups 2x20,15 Superman 2x30 Floor Leg lifts 2x10 Quote Link to comment
Keifer Posted February 4, 2021 Author Report Share Posted February 4, 2021 3.01 mi in 33 min Quote Link to comment
Keifer Posted February 8, 2021 Author Report Share Posted February 8, 2021 3.07 mi in 35 min Quote Link to comment
Keifer Posted March 2, 2021 Author Report Share Posted March 2, 2021 After a break from being bored and life. I need to get back into it. I have change up my long run for a sprinting program to build up speed in my run. It was way different then staying on the treadmill for 30 mins. Treadmill sprint workout. Speed rope warm up and 2 min walk at 3 mph. 5 % incline 1 min 3 mph 1 min 7 mph 10 min total time on treadmill. 1 Quote Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.