2013.05.05 Weekley Workout

Another week of repeat, taking 8 weeks off really did some damage.

05/05/13 Monday – (2) Circuits Weight Training & Light 5k Run.
05/06/13 Tuesday – Interval Training & Track Work
05/07/13 Wednesday – (2) Circuits of Weight Training & Light 5k Run
05/08/13 Thursday – Interval Training & Interval 5k
05/09/13 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

• WARM UP (3X)
  1. 30 sec. Run in Place
  2. 30 sec. Jumping Jacks
  3. 30 sec. Heisman
  4. 30 sec. High Knees
  5. 30 sec. Mummy Kicks

• CIRCUIT #1 (3x)
  1. Suicide Drill
  2. Power Squat
  3. Upright Mountain Climb
  4. Ski Jumps
• Circuit #2 (3x)
  1. Frog Jumps
  2. Level 1 Drill
  3. Ski Abs
  4. In & Out Abs

Track Workout (split table)

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