mikhou's training log

[mikhou]

2:2 sprints

5 minute warm-up
5 rounds of 2 minute sprint:2 minute recovery (1 minute walk, 1 minute jog)
5 minute cooldown

[mikhou]

So I've been traveling for the last week on a family vacation. I was able to get in one MS workout with dumbbells doing OHP/Rows/Straight-leg deadlifts. So I'm back at it today as follows:

BP - 5x4 @ 167.5 lbs
SQ - 5x4 @ 195 lbs
WCU - 5x4 @ 169.3 lbs
5 rounds of 1 minute plank/10 T2Bs spread out throughout the day.

[mikhou]

Tabata Sprints
5 minute warmup easy jog

4 minute tabata sprints
2 minute walk
2 minute jog
repeat 3x

5 minute cooldown jog

[mikhou]

OHP - 5x4 @ 105 lbs
Barbell row - 5x4 @ 142.5 lbs
DL - 5x4 @ 210 lbs

[mikhou]

Rest day

[mikhou]

BP - 5x4 @ 167.5 lbs
SQ - 5x4 @ 195 lbs
WCU - 5x4 @ 169.3 lbs
5 rounds of 1 minute plank/10 T2Bs spread out throughout the day.

[mikhou]

1:1 sprints

[mikhou]

Fobbit Interval / E / Fun Run - I warmed up with an easy half mile and then did some warm-up sets for OHP plus my first working set. Then I repeated another half mile run followed by a set of OHP repeating this up to 5 sets. I then switched to straight-leg deadlift. So I completed:

4 miles @ half mile each
5x4 OHP @ 105 lbs.
2x4 SLDL @ 190 lbs.

[mikhou]

Rest day

[mikhou]

BP - 5x3 @ 180 lbs
SQ - 5x3 @ 207 lbs
WCU - 5x3 @ 179.9 lbs
5 rounds of 1 minute plank/10 T2Bs spread out throughout the day.