Pump & Run 2.0

Workout Name : Pump & Run 2.0

Shared By : scszone VIP

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
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Description

Program is geared specifically towards preparation for a 5 K + bench press contest

2-4 days/wk. heavy strength training
2-4 days/wk. running
2-4. days/wk. walking 30+ mins +30 lbs weight vest , used at to keep heart rate up
and added bonus of keeping me in backpacking shape

Notes:
Single leg work; we run one leg at a time

Maintaining calf strength/size due to previous injury is important in my program, any weakness can be programmed instead

Auxiliary sessions such as Mobility and Neural recharge are there to maintain athleticism and are done depending on energy levels

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Monday A
Muscle Exercise Name Timer Reps Sets Track

Back

Snatch High Pull 135 sec 5 5 Progress Chart

Upper Legs

Deadlift - Squat style 145 sec 5 4 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 120 sec 10 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 90 sec 20 1 Progress Chart
Tuesday Run: medium
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 40 min - - Progress Chart
Wednesday Calves
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 20 2 Progress Chart

Lower Legs

One Leg Floor Calf Raise One Leg Floor Calf Raise 90 sec 12 3 Progress Chart
Thursday B
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Push Press Barbell Push Press 145 sec 1 5 Progress Chart

Back

Hammer Grip Pull Up Hammer Grip Pull Up 120 sec 6 2 Progress Chart

Triceps

Dip Dip 120 sec 8 2 Progress Chart

Upper Legs

FFESS: Dumbell 120 sec 10 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 12 3 Progress Chart
Friday Run: long slow
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 45 min - - Progress Chart
Saturday C
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 145 sec 5 5 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 120 sec 1 4 Progress Chart

Lower Legs

Calf Raise - Smith Machine 120 sec 8 4 Progress Chart

Upper Legs

RFESS: Dumbbell 120 sec 8 3 Progress Chart
Sunday Run: hills
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
ANY Mobility
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Band Dislocations 30 sec 12 2 Progress Chart

Upper Legs

Shin Box 30 sec 12 2 Progress Chart

Upper Legs

Deep Lunge 30 sec 8 2 Progress Chart

Upper Legs

Wall Squat 30 sec 12 2 Progress Chart

Upper Legs

One Leg Bodyweight Squat One Leg Bodyweight Squat 30 sec 6 2 Progress Chart

Shoulders

Back bridge 30 sec 6 2 Progress Chart

Cardio

Foam rolling 15 sec - - Progress Chart
ANY Neural Recharge
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Kettlebell One Arm Swing Kettlebell One Arm Swing 45 sec 6 5 Progress Chart

Upper Legs

Dumbbell Jumping Squat Dumbbell Jumping Squat 45 sec 6 5 Progress Chart

Chest

Plyo Push-Up Plyo Push-Up 45 sec 6 5 Progress Chart
ANY Walking
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 30 min - - Progress Chart