Tag: bench dips

Benched again!

Benched again!

Gio

It’s been a few weeks since we’ve had a run to benches workout. So, today we’re heading forward to the benches in a group run. It’s dark, damp, and chilly. However not chilly enough to wear long pants so sweaty is what we’re going to be.

Ab strength is important for balance, power, and stability. Every single day you’re either pulling, pushing, or pressing as a human being. Groceries, kids, driving, stocking, mechanical work. You name it the core is critical for those daily functions.

Let’s not overlook the benefits of the core strength in athletic endeavors like running, jumping, rowing, weightlifting. All of these movements require more strength of the core to acquire speed, stability, dynamic explosive power to achieve your goals and not get hurt.

So, today we find ourselves at the Hill in Westchester Woods, Westchester, IL

1200m group run to benches

  • 40 x flutter kicks
  • 50 x mountain climbers
  • 40 x squats
  • 50 x step ups
  • 40 x bench dips
  • 50 x reverse lunges

1200m group run to hill

I repeat, it’s hilly

I repeat, it’s hilly

Gio

Working on leg speed, and active recovery today. Pacing is something that is taught while you’re in active recovery. Keep moving for it will pay off, and leg turnover will improve.

There are times that running will feel good, and other times it will suck your spirit right out of you due to lack of rest, recovery, bad nutrition, or stress. Monitor, journal, and just be aware of what you’re feeding yourself to see a better outcome.

Today at the hill we’re sprinkling some hill repeats to your running and workout routine so keeping it varied than just going on a flat surface for most of the work. It does pay off, and have you not noticed your lung power or leg speed improvements?

Today at the Hill – ups and downs! Oh, did I forget to mention that you’ll be wearing your Ruck today?

Rucks On! 20-40# dry

Vests 15-30#

  • 2 x hill repeats (easy)
  • 20 x push ups

Run to Benches (~600m)

  • 20 x step ups
  • 40 x dips

Run to Hill (~600m)

  • 2 x hill repeats (moderate)
  • 20 x push ups
  • 40 x sit ups
  • 50 x flutter kicks
  • 2 x hill repeats (moderate)
  • 20 x oh lunges / leg (alternating)