04.28.2013 Weekley Workout

Posted: April 28, 2013 in Uncategorized

Whew! Last week was my first week back from an ankle injury that just would not heal for about 8 weeks. Workouts did not go so well. I did do them just not well, typically I add just a bit more resistance each week, but I think I’ll just repeat last weeks for now.

04/29/13 Monday – (2) Circuits Weight Training & Light 5k Run.
04/30/13 Tuesday – Interval Training & Track Work
05/01/13 Wednesday – (2) Circuits of Weight Training & Light 5k Run
05/02/13 Thursday – Interval Training & Interval 5k
05/03/13 Friday – (2) Circuits of Weight Training & Light 5k Run

All of my weight training is done with kettle bells. If you don’t have any I’d recommend that you get some they are compact, and they get results.  Below is my kettle bell circuit, videos are from Catalyst Athletics, and Bodybuilding.com they are a great resource. Where in the images and videos they use dumbbells I use kettlebells.

Kettle Bell Circuit

  1. 20 (each way) Around the World
  2. 20(each way) Figure 8
  3. 20 (reps) One Hand Kettle Swing
  4. 20 (reps) Kettle Clean
  5. 10 (reps each side) Turkish Getup
  6. As Many As Possible Push up
  7. 20 (reps) Biceps Curl
  8. 20 (reps) Standing Triceps Extension
  9. 20 (reps) One Legged Deadlift
  10. 20  (reps) Bent Row
  11. 20 (reps) Front Raise
  12. 20 (reps) Side Raise
  13. 20 (reps) Squat
  14. 20 (reps) Lung
  15. 20 (reps) Side Bend

Interval Circuit

Track Workout (split table)

  • (1.5) Mile Warm-up
  • (14) 200 @ 0:53 Splits
  • (2) 1600 @ 2:03 Splits
  • (1) 800 Cool Down
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