Running and Strength Training Workout
by Yuri in Yuri's Workouts
MONDAY AUGUST 31, 2009
Today’s workout featured both running and strength training components.
My workout began at 9:45am with a 3km run to the gym (in about 13 minutes). Upon arriving at the gym, I…
Furthered my warm-up with some dynamic stretching and bodyweight squats to get me ready for my first superset – squats and bench press. A total of 3 sets was completed.Â
SET 1
Squats: 12 reps @ 135 lbs
Bench press: 12 reps @ 135 lbs
SET 2
Squats: 7 reps @ 225 lbs
Bench press: 12 reps @ 135 lbs
SET 3
Squats: 4 reps @ 285 lbs
Bench press: 12 reps @ 135 lbs
Once this 1st superset was done, I moved onto an advanced core circuit which included:
1. elevated leg lift planks x 1 minute
2. elevated side planks with leg lift x 3o seconds per side
3. elevated reverse plank x 30 seconds
4. stability ball hold with static knee drive x 1 minute
This circuit was performed twice.
I then finished the strength training workout by doing 2 sets of bodyweight dips (12 reps) and e-z bar preacher curls (55 lbs x 8 reps).
Then, I walked home and was ready to get my day off to a flying start. Man, I love working out in the morning.
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