Peak 5k

05/17/14

Run 5k
(27:03)

Legs

05/16/14

Squat (135) 10, (225) 10, (275) 10, (315) 10, 10, 10
Leg Press (820) 20, (1000) 20, Single Leg Press (370) 15R/15L
Extensions 3 x 15
Single Leg Extensions 2 x 12
Single Leg Curls 4 x 12R/12L
Prone Curls 4 x 15

W1 Row, Situps, W2 Arms & W3 Back

05/15/14

Workout 1

6 rounds of:
Row 500m
Situps x 25


Workout 2 Arms

10 rounds of:
Ring Dips x 10
Pullups x 10 (50 strict/50 kipping)
---
DB Preacher Curls 4 x 10
Single Arm Overhead DB Extension 4 x 10
LF Machine Curls 4 x 10
LF Tri Press 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10


Workout 3 Back

TRX Rows 3 x 15
Cable Rows 4 x 10
Wide Grip Pulldowns 4 x 15
Rear Smith Shrugs 4 x 10

W1 Bear Complex, Muscle Up, KB Swing, Box Jump & W2 Shoulders

05/14/14

Workout 1

7 rounds of:
Bear Complex (185) x 1
Bar Muscle Up x 3
Kettle Bell Swing (70) 10
Box Jump (24") 15


Workout 2 Shoulders

Seated DB Press 4 x 10
DB Side Raise 3 x 10
DB Rear Fly 3 x 10
Machine Rear Fly 4 x 10
Dips 3 x 15

W1 Calves, Arms & W2 Back

05/13/14

Workout 1 Calves & Arms

4 rounds of:
Standing Calf Press x 10
Seated Calf Press x 10
Barbell Curl x 15
Skull Crusher x 15
Rear Forearm Curls x 10

Workout 2 Back

Deadlift (135) 10, (225) 10, (275) 10, (315) 4, (335) 4, (365) 2, (385) 2, (405) -
Wide Grip Pulldown (160) 15, (200) 10, (220) 10, (240) 10
Cable Rows (200) 10, (220) 10, (240) 10
Rear Wide Grip Pulldown 4 x 10
Barbell Curls 4 x 15

Pullups, Ring Dips, Burpees, Toes to Bar, Situps

05/12/14

10 rounds of:
Pullups x 10 (50 strict/50 kipping)
Ring Dips x 10 (50 strict/50 kipping)
---
Burpees x 100 (7:03)

5 rounds of:
Situps x 10
Toes to Bar x 10

W1 Chest, Tris, Sprint & W2 Bike

05/10/14

Workout 1 Chest/Tris & Sprints

Bench (135) 40, (225) 20, (275) 10, (315) 8, (275) 14, (225) 15
Incline DB Press (70) 20, (100) 15, (100) 15
--ss--
Incline DB Fly (45) 3 x 10
Cable Fly 3 x 10
---
Techno Gym Press 2 x 10
Press Down 3 x 10

Workout 2

Road Bike 10 miles