Friday, May 13

Friday

A1. CG Bench Press @ 10X1, 5 x 5, rest 20 sec

A2. Push Ups, 5 x 30 sec AMRAP, rest 3 min

B. Strict Pull Up, 1/min for 10 min

C. Eccentric Only pull up, 3 x 3 reps w/ 5 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 6 x 60m build up sprints, rest 1 min b/w sets **take 10m or so to build up to full speed, sprint 60m, take 10m or so to slow down

A1: 115, 115, 125, 130, 130

A2: 18, 17, 12, 14, 18

B: completed all it got really hard around 6 min mark

C: completed

Run: completed

Wednesday, May 11

Wednesday

A. 2 Negative Pull Ups w 5 sec decent/min for 8 min

B. 5 Clapping Push Ups/min for 10 min

C. 30# Weighted Sit Ups, 3 x 30 reps, rest as needed to go unbroken

D1. Chin Over Bar Hold- 3 x 10 sec **use assistance if needed

D2. Wall-Facing HS Hold, 3 x 20-30 sec

+

Run 400m @ 1.5 mile pace, rest 1 min x 4

A: last 2 sets were really hard
B: struggle but finished them
C: 1set felt a pop/clicking noise in my back, 2nd set didn't use any weight, 3 set used a 15# db
D1: 1 was okay, 2nd held for 7 secs, 3 held for 6 secs
D2: all hold were okay felt it a little in my lower back

400m: 1:50
400m: 2:09
400m: 2:05
400m: 2:05

Tuesday, May 10

Tuesday

2 x Run 200m @ goal pace, rest 2 min

+

Run 400m @ goal pace, rest 5 min

+

1.5 mile run for time:

200m: 58 sec, 164

200m: 55 secs, 188

400m: 2:01, 181

1.5: 13:50

Monday, May 9

Monday

A. Front Squat @ 30X1, 5 x 3 reps, rest 2 min

B. Deadlift, 3 fast explosive reps/min for 10 min @ 65%

C1. DB Bench Press, build to 10RM

C2. Supinated Grip Inverted Bar Row- 4 x 10 reps, rest 60 sec **perform these after first 4 sets of DB Bench

D1. DB Overhead Tricep Extensions, 3 x 15 reps, rest 30 sec

D2. DB Curls, 3 x 15 reps, rest 60 sec

+

Run 10 min easy pace

A: 165

B: 225

C1: used 40# db biggest we have

C2: completed all

D1: 30#

D2: worked up to 25# db arms were spent

Run was fine

Saturday, May 7

Saturday

Run 300m for time:

Rest 5 min

Run 100m @ same pace, rest 60 sec x 5

+

Run 15 min steady effort

+

3 sets

60 sec sit ups

60 sec rest

60 sec push ups

60 sec rest

Worked a 15 hour day didn't get to this.

Friday, May 6

W1

Friday

A1. CG Bench Press @ 10X1, 5 x 5, rest 20 sec

A2. Push Ups, 5 x 30 sec AMRAP, rest 3 min

B. Strict Pull Up, 1/min for 10 min

C. Eccentric Only pull up, 3 x 3 reps w/ 5 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 6 x 60m build up sprints, rest 1 min b/w sets **take 10m or so to build up to full speed, sprint 60m, take 10m or so to slow down

A1: 95, 105, 115, 125, 135

A2: 18, 15, 16, 16, 14

B: 8th round was a struggle

C: completed

Run was fine started to feel my hamstring a little stretched it some more and it was fine.

Wednesday, May 4

A1. Hinge Rows @ 2020, 5 x 6-8, rest 30 sec

A2. Standing Single Arm DB Press @ 20X2, 5 x 8, rest 60 sec

A3. Zombie Squat @ 33X1, 5 x 5 reps, rest 60 sec heavier

+

3 sets

Bike 4 min @ sustainable effort

Rest 30 sec

Bike 60 sec hard effort

Rest 3 min

A1: hard
A2: used 35#
A3: 185

Tuesday, May 3

Tuesday

3 sets

Row 1000m @ highest tolerable pace

10 Russian KBS, 35#

Rest 60 sec

+

3 sets

Easy Jog 2 min

10 deadlifts, 165#

Rest 60 sec

1000m row: 4:10 total

Completed all movements

Monday, May 2

Monday

A1. Box Assisted Strict Pull-Ups @ 30X1, 4 x 4-5, rest 30 sec

A2. Seated DB Arnold Press @ 30X1, 4 x 6-8, rest 90 sec

+

Run easy jog for 10 min

+

B1. Ring Push Ups, 4 x max reps, rest 30 sec **note reps

B2. Pendlay Rows, 4 x 8-10, rest 90 sec

+

Run easy jog for 10 min

A1: completed all

A2: 20# db

B1: 12, 14, 11, 12

B2: 65#

Saturday, April 30

Saturday

3 sets

Bike 3 min

10 Double Unders

15 Push Ups

Rest 60 sec

+

3 sets

Bike 3 min

15 Wallballs, light

10 Ring Rows

All work completed.

Friday, April 29

Friday

Day 2

Bike 3 x 20 sec @ highest tolerable rate, rest 2 min

+

16 min EMOM

1st- 10 Overhead Squats, 65#

2nd- 25 sec FLR on floor

3rd- 12 Alt Step Ups, 24”

4th- 12 Back Extensions

+

5 sets

Row 30 sec

Rest 30 sec

Bike 30 sec

Rest 30 sec

All work completed

Wednesday, April 27, 2016

A1. Hinge Rows @ 2020, 5 x 6-8, rest 30 sec

A2. Standing Single Arm DB Press @ 20X2, 5 x 8-10, rest 60 sec

A3. Zombie Squat @ 33X1, 5 x 5 reps, rest 60 sec moderate/light load

+

Bike 10 sec ALL OUT

Bike 20 sec @ 85%

Bike 30 sec @ 50%

X 10

A1: fine
A2: used 25# db
A3: used 95#'s

Bike was fine the gym doesn't have a bike anymore, I am using my road bike on an indoor trainer.

Tuesday, April 26, 2016

3 sets

Row 1000m @ highest tolerable pace

10 Russian KBS, slightly heavier

Rest 60 sec

+

3 sets

Easy Jog 2 min

10 deadlifts, slightly heavier

Rest 60 sec

Used a 24# KB

10 deadlifts used 155#

Monday, April 25, 2016

A1. Box Assisted Strict Pull-Ups @ 30X1, 4 x 6-8, rest 30 sec

A2. Seated DB Arnold Press @ 30X1, 4 x 6-8, rest 90 sec

+

Run easy jog for 5-10 min

+

B1. Ring Push Ups, 4 x max reps, rest 30 sec

B2. Lying DB Bench Rows, 4 x 8-10, rest 90 sec

+

Run easy jog for 5-10 min

**row if you can’t run

A1: fine

A2: 25# db's

B1: fine

B2: hurt a little laying on my stomach

Ran and felt fine

Saturday, April 23, 2016

3 sets

Bike 3 min

20 Jump Ropes

10 Push Ups

Rest 60 sec

+

3 sets

Bike 3 min

10 Wallballs, light

10 Ring Rows

All excerises completed without pain

Friday, April 22, 2016

Friday

Day 2

Bike 3 x 20 sec @ highest tolerable rate, rest 2 min

+

16 min EMOM

1st- 10 Overhead Squats, 45#

2nd- 20 sec FLR on floor

3rd- 10 Steps Walking Lunges

4th- 10 Back Extensions

+

5 sets

Row 30 sec

Rest 30 sec

Bike 30 sec

Rest 30 sec

All excerises completed without pain.

Monday, March 21

16.4 RX

142 reps

Wednesday, March 16

Wednesday Vertical Push/Pull + Tester + Easy Run Flush

A1. Bar Dips, 5 x 3-4, rest 5 sec **use feet on box for assistance if needed

A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec **yes, I expect these to be significantly harder after ring dips

A3. Strict Pull Up @ 50A0, 5 x 1.1.1 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible

A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec

+

3 sets @ high effort

15 Power Snatch, 65#

Row 50 Cals- 50 cal/hour faster than last week

rest 90 sec b/w sets

+

12-15 min easy run constant jog  

1: used legs less

2: 15, 13, 14, 15, 12

3: didn't use the box on the 5 secs down until that last two sets

4: felt better

3 sets:

All rowers were full so I came home and finished raking leaves and bagged them up. I did it as fast as I could tried to make it into a workout. An hour and half later 27 bags were filled and my lower back was burning.

Tuesday, March 15

Tuesday- Run Threshold Intervals + LB CP work +

10 min warm up track style/aerobic

+

Run 1 mile, rest 5 min sec x 2 **shoot for sub 8 on both

rest 4 min

Run 200m, rest 30 sec x 12

+

(foam roll and stretch quads and hip flexors good after run, before squatting)

A. Front Squat @ 10X1, 4 x 2, rest 90 sec

I pushed harder today than I think I have yet or I just had to dig deeper to make the times happen either way it felt like the best run day I've had since December 2007.

My GPS watch adds a .1 on all my distances but the times below are from the marks on the track. I figure the track is probably more accurate then my watch.

1 mile run: 7:58, Max HR 191
Rest: dropped down to 121
1 mile run: 7:57, Max HR 198
Rest: dropped down to 130
200m: :55 secs, Max HR 178
200m: :49 secs, Max HR 179
200m: :51 secs, Max HR 178
200m: :49 secs, Max HR 184
200m: :51 secs, Max HR 183
200m: :49 secs, Max HR 187
200m: :49 secs, Max HR 186
200m: :51 secs, Max HR 182
200m: :49 secs, Max HR 188
200m: :49 secs, Max HR 189
200m: :49 secs, Max HR 188
200m: :45 secs, Max HR 189

Front SQT: 145 all reps

Monday, March 14

Monday- Cl&J tech work + UB Speed work + MAP 1

A. Clean & Push Jerk, 1/min for 10 min, 70-80%- perfect technique

B. Snatch, 1/min for 10 min, 70-80% **full squat- focus on perfect technique

+

14 min EMOM

1st- 3 Strict Press @ 70% 1RM + 5 ring push ups

2nd- 2 Strict Pull Ups **put feet on box for assistance if needed + 3 Kipping Pull-ups

+

Run 800m @ 85%

rest 1 min

Run 800m @ 85%

Shoulders still sore from 16.3 bruises on inside of bicep were I got on top of the bar but couldn't get any higher.

A: 155

B: 95 felt exhausted and shoulders were still sore

14 EMOM

1: 105

2: made all but last set without assistance. Did all kipping fine only dropped off the bar once.

Runs were okay didn't get out of breath