Onwards We March

A good intro into intense lifting last week with some quality time with Charlie Densmore in the gym. Unfortunately, running has to commence this week in order to get my half marathon into the 1:30's... I love the winter and enjoy lifting a ton (especially now that I have a posse to help me over lunch), but I'll have to find a way to drag myself out of bed in the pitch black and put on the running shoes before most people haven't even thought about getting up. I can only hope my other teammates are ready to pick up the slack if I'm not overly enthused... (cuing Morven, Rachel, Kenny, Roger, Lauren, and Maddy).

As for now, I'll look forward to the lift:

WEEK 2

Mon (WOD): 3 sets unless noted

Bench press - 4 sets of 5

TRX squats into TRX single leg squats - x 12 and then x 8 each side

Open chest arching pull-ups - BW to fail

BB loaded split squats - x 6 each side

Bent over BB loaded close grip rows - x 10

Crunches on stability ball x 15

DB split press x 4 each side (do all 4 on one side and then switch)

Wed (WOD) - HIIT Tabata Style 6x through with 2 mins rest after 3x

1. L hand on med ball push ups

2. Plank

3. R hand on med ball push ups

4. Hamstring letdowns

5. Dynamax fwd slams

6. Bench jumps on left

7. Bench jumps on right

8. Horizontal pull-ups

9. 45lb bar hold leg raises

10. Med ball shuffle jumps

Fri (WOD): 3 sets unless noted

Decline DB bench press - x 8-10

SL hamstring curls on stability ball x 12 each side

Seated underhand pulldowns x 10

Lateral plate lunges x 10 each side

Skullcrushers - x 10

Cable swimming pulls - x 10 each side

Vertimax squat jumps 4 x 4 for each set

Decline pulse abs and hold - 30 pulses and then 15 sec hold