Today I ran 5.25 miles. Then my after the run I was doing semi sprints and I pulled a groin muscle on the first one damn. Came home and did the following. One exercise after another.
Heavy bag for three minutes
free hand squats 1 x max
free hand lunges 1 x max
step up on a 18" bench 1 x max
pull ups 1 x max
body weight bar rows 1 x max ( Set a bar up so you can dead hang facing the ceiling. Put your feet on a bench and row your body weight. Picture below)
Pike push ups with handles 1 x max
Push ups 1 x max
body weight dips
Pull ups with a supinated grip with palms facing face. 1 x max
That was only half of the planned bodyweight routine. I couldn't finish. Pissed off. I think I just went from exercise to exercise too quickly. I was shot after the 5 mile plus run. I have to come up with a plan that I can do strength training with the running. It's tough. I think I just have to lighten the weight.
