Workout 6/23/13

Run –

10 miles –  Average pace 9:30 min/mile

 

Lift –

 

Circuit 1 5 sets	Reps/Weight	Reps/Weight	Reps/Weight	Reps/Weight	Reps/Weight
Weighted Hip Thrust	8/95	7/105	7/110	7/110	7/110
Chin-up Resistance band assist	6/15-18 lb band assist	6/15-18 lb band assist	6/15-18 lb band assist	6/15-18 lb band assist	6/15-18 lb band assist
Cable Woodchop	8 each side/22.5	8 each side/22.5	8 each side/22.5	8 each side/22.5	8 each side/22.5

 

Superset	Reps/Weight	Reps/Weight	Reps/Weight
Glute-Ham Raise	10/ bodyweight	10/ bodyweight	10/ bodyweight
Turkish Get-up to overhead carry	1 each side-35 yards/18	1 each side-35 yards/18	1 each side-35 yards/18

 

• All weights in lbs

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