5/4/2020 couch to 5k week 3 day 1
Plus 3 1 minute bonus runs
5/5/2020 Ssq taco Tuesday aka Cinco De Mayo
Mobility
Ssq box
10
65x8
115x5
155x5
205x5
245x1 belt
275x1 belt
185x5
Farmers walk
115x 2 x 70ft
165 x 2 x 70ft
Toes to bar
5
5
5
5
5
Step up
12
12
Weighted vest x 12
Weighted vest walk with a few jogs 2.05 miles in 27 mins
Catch and release pull-up
5
5+5 regular
Block ploy push-up 15
Stretch
5/6/2020 couch to 5k week 3 day 2
Walk 5 min
Run 90sec
Walk 90 sec
Run 3 min
Walk 3 min
Run 90 sec
Walk 90 sec
Run 3:30
Walk 90 sec
Run 60 sec
Walk 90 sec
Run 60 sec
Walk 15 minutes with one hill sprint
5/7/20
Log press
55x12
75x5
95x5
105x5/ng pull-up 5
125x5/ng pull-up 5
140x7
Pull-up ng
45x5
55x5
65x5
40x8 drop v pull-ups x 6 + 2 ng pull-up
Feet up almost handstand push-ups
10
10
10
Pullup wg x7
Db hammer curl
40x10
40x10
40x10
Sternum pull-up 5
Face pull px15
Dragon flag X 10
Face pull px15
Dragon flag X10
Face pull px20
Dragon flag x 12
Weighted vest walk 2.25 miles
Weighted vest feet on step push-up 15
Chin up 5-pullup 5-ng pullup 5
5/8/2020 DL
Mobility
Deadlift
45x10
135x8
205x5
240x5
275x5
315x7
275x5 def on 45
Bulgarian split squat
8
8
8
Donkey calf
12
90x12
80x15
Hlr bent knee
10
10
10
10
10+ 2 to side
Neck harness
10x20,20 only 10 sec rest
Weighted vest walk 32 min 2.07
5/9/2020 couch to 5k week 3 day 3
Walk 5 min
Run 90s/walk 90s
Run 3 min/walk 3 min
Run 90s/walk 90s
Run 3 min/walk 3 min
21 stair run salute
Bonus cardio
Walk 30sec
Run 60s/walk 60s x 4 rounds
Hill sprint
Walk
Big hill sprint
Walk
Hill sprint
Walk
Total 2.40 miles 31 mins
Stretch
5/10/2020
Bench
45x5
95X8
135x5
170x3
195x3
225x6
205x8
Inverted row feet on bench
2 chain x 12
14
Dips
105x5
90x6
Catch and release pull-up
5
7
8+2 regular + 2 to side
Pike push-up feet on box
22
21+6 regular
Ab wheel
2 ch x 15
2 ch x 16
BB curl rest pause
75x12+7+4
Weighted vest walk 2.10 miles in 31 minutes
Stretch
5/13/2020. Log
Log press
55x12
75x5
105x5
125x2
145x6
125x8
105x10
Pullup ng
45x3
70x5
55x7
45x8+ bw 8 to side
Handstand push-up
12
11
10
Db hammer curl
40x12
40x12
40x12
Dragon flag/face pull
12/px15
12/px15
12/px17
Weighted vest walk
5/15/2029
Mobility
Deadlift
45x10
135x8
185x5
225x3
275x1
325x5
315x5
Bulgarian split squat
9
9
9
Donkey calf
12
100X12
90x15
Hlr bent knee
11
11
11
11
10+ 4 to side
Neck harness
10x25,20
1 arm pull-up holding band on opposition
3
2
Side to side push-up feet on bench 12
5/16/2020 couch to 5k week 4 day 3
Walk 5 min
Run 3 min
Walk 1.5 min
Run 5 min
Walk 3 min
Run 3 min
Walk 1.5 min
Run 5 min
Walk 3 min
Bonus run 2 min
Walk 1 min
Run 1 min
Walk 15 minutes
5/17/2020 bench
Bench
45x5
95X8
135x5
175x3
200X3
230x6
210x8
Inverted row feet on bench
2 chain x 14
1 chain x 14
Dips
110x3
90x6
Bw x 15
Catch and release pull-up
6
7
8+4 to side + 1 regular
Pike push-up feet on box
23
20 + 10 regular
Ab wheel
2 ch x 10
2 ch x 10
2 ch x 15
BB curl rest pause
80x12+7+4
Weighted vest walk 37 min 2.4 miles
1 arm pull-up holding hand
4
3
Feet on box 1 arm hold
30 sec per arm
5/18/2020 couch to 5k week 5 day 1
Walk 5 min
Run 5 min
Walk 3 min
Run 5 min
Walk 3 min
Run 5 min
Walk 3 min
20 minutes bonus
Few runs
3 big hill sprint
5/19/2020
45 minutes of walking and running
Most runs were 1 minute probably did 7-8 of them
Stair runs x 10
High step ups x 10/ jump squats x 10 2 rounds at park
At home
kB swing 1 arm 35x10
2 arm 35x10
Lying leg raise hold 30 sec
Side crunch 25
1 arm push-up plank hold 30sec
At my local park we have an .8 mile loop
Signs everywhere 1 way…stay 6 feet apart. Do not enter signs at start of track for wrong way. Of course some dummy walks the wrong way.
5/20/2020 lowered volume log
Log press
55x12
75x5
105x5
125x3
150x5
130x8
110x10
Pullup ng
50x3
75x5
60x7
50x7+ 8 v+ 1 ng
Handstand push-up
12
10
Db hammer curl
40x12
40x12
Dragon flag/face pull
12/px16
12/px17
1 arm pull-up holding band 3
Side to side push up 8 per hand
1 arm pull-up holding band 3
Side to side push-up 8 per hand
Weighted vest walk 1.5 miles 22:57
1 arm feet on box hold 30sec each then 10 pushups feet on Box
Pollen everywhere. I have to wear a face covering to walk outside to lift outside to run. Madness.
5/21/2020 couch to 5k week 5 day 2
Walk 5 min
Run 8 min
Walk 5 min
Run 9 min (1 min bonus)
Walk 5 min
Bonus 15 min walk
Pullup 3 way V 10 reps
5/22/2020 deadlift
Deadlift
45x10
135x8
185x5
225x1
275x3
315x3
345X4
Bulgarian split squat
9
9
Waking lunge
2 ch X 12
2 ch x 12
Donkey calf
110x12
90x12
Hlr bent knee
12
12+4 to side
Db 1 arm swing
40x8
40x8
Walking farmers walk Db shrug
40s x 100 feet 20 shrugs
40s x 100 feet 21 shrug
Weighted vest walk 2 miles 26 mins
1 arm pull-up holding band on opposition
5
Side to side Handle push-up 20+5 regular
5/23/2020 couch to 5k week 5 day 3
Walk 5 min
Run 21 mins 2.5 miles
Walk with some runs for 34 mins
Total 5 miles
5/24/2030 bench 5
Mobility
Bench
45x20
95x8
135x5
160x5
185x5
210x8
165x15
Inverted row feet on bench
10
10
11
Inc bench
135x5
155x6
175x7
Chin up
5
25x8
25x9
Feet on bench side to side push-up 20
Feet on bench push-up 20
Feet on bench cg handle push-up 21
Plyo pull-up x8 + 2 v + 1 regular
Plyo pull-up x 10
V pull-up x 10
Hike 3.15 miles
5/25/2020 Ssq box 5s
Mobility
Ssq box
5
65x8
115x5
135x5
165x5
190x5
215x5
165x7
Sumo speed deadlift
225x5x2
Step up
25x10
25x10
Dragon flag
12
12
12
Ab band kneeling Pd squeeze abs hard
G x 12
G x 12
G x 12
BTB SHRUG
135x15
155x15
155x20
Air hump x 20
Bb plank 60 sec
Walk 3 min
7 rounds of run all out 30 sec/walk 60 sec
Walk 3 min
Hill sprint
Walk 5 min
Stretch
5/27/2020 Log 5s
Mobility
Log press
55x12
75x7
105x5
125x5
142x7
110x10
Ng pull-up
5
45x5
80x4
100x2
55x7+8 v + 1
Dips
8
45x8
55x10
Bb curl
75x10
80x10
Wall handstand push-up
11
9
Face pull
Gx12
Gx12
Gx15
Walk
5/28/2020 couch to 5k week week 6 day 2
Walk 5 min
Run 10 min
Walk 3 min
Run 10 min
Walk 10 min