Today's workout is a bodyweight and run.
1. Warm-up 3 sets
2. Push-ups (X3)
Rest 2 minutes
Repeat for a total of 3 sets
3. 4 sets of Pull-ups
the first 3 are 10 reps.
the last set is as many as possible which happened to be only 5
4. Dips
3 sets of dips @ 10 reps
5. Run 5 miles.
First 3 miles are at 8 minute pace
Next mile at 7:30
Last mile @ 7:00
6. ABS - P.A.S.T style sit-ups
Total of 210. I did a practice P.A.S.T test with my wife about 6 weeks ago. Failed only on the situps by 2. Very irritating. While abs were a part of my training routine I never did them like in the P.A.S.T test. I started working on them shortly after that failure and improved quite a bit. Only in the past 2 or so weeks have I started doing them like today's workout and I'm hoping it will get me to about 100 in 2 minutes.
1. Warm-up 3 sets
- 20 pushups
- 20 situps
- 20 trunk lifts (yes you look retarded, but gotta get that back ready)
2. Push-ups (X3)
- 20 Regular
- 20 Nose in the Ring
- 20 Judo Pushups
Rest 2 minutes
Repeat for a total of 3 sets
3. 4 sets of Pull-ups
the first 3 are 10 reps.
the last set is as many as possible which happened to be only 5
4. Dips
3 sets of dips @ 10 reps
5. Run 5 miles.
First 3 miles are at 8 minute pace
Next mile at 7:30
Last mile @ 7:00
6. ABS - P.A.S.T style sit-ups
- 30 in under 60 sec
- rest 60 sec
- 60 in under 120 sec
- rest 120 sec
- 30 in under 60 sec
- rest 60 sec
- 60 in under 120 sec
- rest 120 sec
- 30 in under 60 sec
Total of 210. I did a practice P.A.S.T test with my wife about 6 weeks ago. Failed only on the situps by 2. Very irritating. While abs were a part of my training routine I never did them like in the P.A.S.T test. I started working on them shortly after that failure and improved quite a bit. Only in the past 2 or so weeks have I started doing them like today's workout and I'm hoping it will get me to about 100 in 2 minutes.