Weekly Workouts Jan 22-28

I have started my half marathon training nice and slow. I’m also checking out a new gym to see if it will work better with preparing for the run.

Monday:

For Time: 18:37

1000m Row
30 “Curtis P” 35# (these are a power clean then one lunge on each leg – that equals 1)
800m Run

Tuesday:

I started a  20 week half marathon program. I’m hoping it will give me enough time to not be in terrible pain come race day. First day was 30 minutes of 1 minute running, 2 minutes walking.

Wednesday:

AMRAP in 25 minutes of:
200m Run
2 Overhead Squats starting at 15# and going up by 5 each time.

11 total rounds

Thursday:

Continue half marathon training. 30 minutes of 1 minute run, 2 minute walk with a 3 minute warm-up and cool-down.

Friday:

I tried a new gym today. I forgot to take a picture of the workout but I believe this was everything we did. And yes – we did 3 separate AMRAPs!

AMRAP in 15 Minutes

1. 100 single unders
2. 8 each leg (16 total) Single leg dead lift
3. 5 Hanging knee raises (1 front, 1, right side, 1 left side =1)
4. 12 Thrusters @ 35#
5. 16 Single leg squats into a bench

AMRAP in 12 minutes

1. Alley run (about 100m)
2. 12 Bosu Ball lifts (lay down with ankle on Bosu Ball, lift hips and butt as you roll the ball in until your feet are flat on the ball)
3. 15 crunches
4. 15 Reverse crunches
5. 10 inch worms w/o a push-up
6. Split squats with 15# dumbbells

AMRAP in 9 minutes

1. 40 Flutter Kicks
2. 40 Scissor kicks
3. 50 mountain climbers
4. 12 Reverse Lunges

Saturday

3.17 miles – Time: 40:12

• 3 minute warm up
• running for 1 minute, walking for 2 – for a total of 3 miles
• 3 minute cool down

Sunday

Rest Day!