Monday, June 27

Monday

A. Front Rack Step Ups, 3 x 7/leg, rest 60 sec b/w legs

B. Deadlift, build to tough double, not 2RM

C1. Bench Press, 3 x 2-3 reps, rest 20 sec **90% effort, not close to failing

C2. Supinated Grip Inverted Bar Row- 3 x 8 reps, rest 60 sec  **elevate feet if possible

+

Run 10 min moderate pace

P.M.

off

A: 65#

B: worked up to 295#

C1: worked up to 175

C2: felt okay completed all reps

Run: okay

Friday, June 24

Friday

A1. CG Bench Press @ 10X1, 5 x 3, rest 20 sec **155-165#

A2. Push Ups, 5 x 40 sec AMRAP, rest 3 min **AMRAP means as many reps as you can get, even if you break.  So do 20 then rest 5 sec then get some more etc...

B. Strict Pull Up, 2-3/min for 6 min **try to alternate, start w/ 2, next min do 3, etc..

C. Eccentric Only pull up, 3 x 3 reps w/ 10 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 5 x 50m build up sprints, On the minute **take 10m or so to build up to full speed, sprint 50m, take 10m or so to slow down

+

Run 3 x 100m build up sprints

+

Run 200m for time:

A1: 160

A2: 20, 25, 24, 26, 23

B: 3, 2, 2, 3, 2, 2

C: felt good got the 10 secs each time

Run 100m x 3: felt good

Run 200m: 39 secs

Wednesday, June 22

Wednesday

A. 2 Negative Pull Ups w 5 sec decent/min for 12 min

B. 8 Clapping Push Ups/min for 4 min **continue into C

C. 8 Push Ups/min for 4 min

D. Tuck Ups, 3 x 30 reps, rest as needed to go unbroken

E1. Chin Over Bar Hold/90 degree hold- 4 x 3/3 sec **rest as needed **add weight if possible

E2. Wall Walk + Wall-Facing HS Hold, 4 x 3 Wall Walks + 20 sec HS hold after 2nd wall walk **keep core tight, back hurts b/c you’re hyperextending

+

Run 400m @ 1:52-1:54, rest 1 min x 5

A: completed felt good
B: 7 and 8 were a struggle
C: felt better completed all
D: completed all unbroken
E1: used a 15# db b/w legs completed all
E2: completed them they felt harder than when I face away from the wall.

Run: completed all within or less than 2:00 below is the max heart rate
400m: 167
400m: 175
400m: 179
400m: 180
400m: 188

Tuesday, June 21

Tuesday

6 sets

Run 400m @ 2:00

Rest 30 sec

Run 100m Hard

Rest 2 min

+

15 min easy jog

Completed all didn't have my HR monitor with me

Saturday, June 18

Saturday

Run 200m @ 400m TT pace, rest 1 min x 8 **rest 5 min b/w sets 4 & 5

+

Run 20 min steady effort

+

3 sets  **note reps each set

70 sec sit ups

40 sec rest

70 sec push ups

40 sec rest

Completed all the 200m's

Ran 20 mins side started cramping

Sit-ups: 42

Push-ups: 40

Sit-ups: 37

Push ups: 35

Sit ups: 31

Push-ups: 32

Friday, June 17

Friday

A1. CG Bench Press @ 10X1, 5 x 4, rest 20 sec **155#

A2. Push Ups, 5 x 40 sec AMRAP, rest 3 min **AMRAP means as many reps as you can get, even if you break.  So do 20 then rest 5 sec then get some more etc...

B. Strict Pull Up, 2/min for 6 min

C. Eccentric Only pull up, 3 x 3 reps w/ 8 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 10 x 50m build up sprints, On the minute **take 10m or so to build up to full speed, sprint 50m, take 10m or so to slow down

A1: used 155 for all sets

A2: 20, 18, 22, 20, 19

B: completed all started struggling around the 4 min mark

C: completed

I could tell I was out of town last week.

Wednesday, June 15

Wednesday

A. 2 Negative Pull Ups w 5 sec decent/min for 12 min

B. 8 Clapping Push Ups/min for 4 min **continue into C

C. 8 Push Ups/min for 4 min

D. Tuck Ups, 3 x 25 reps, rest as needed to go unbroken

E1. Chin Over Bar Hold/90 degree hold- 4 x 7/7 sec **rest as needed

E2. Wall Walk + Wall-Facing HS Hold, 4 x 3 Wall Walks + 20 sec HS hold after 2nd wall walk **keep core tight, back hurts b/c you’re hyperextending

+

Run 400m @ 1:54, rest 1 min x 5

Complete all, still had trouble with D and the E1-2 were hard

Tuesday, June 14

Tuesday **running in the heat is going to significantly increase HR so take that into consideration, slow the pace on 400’s if running in the heat.  Measure HR on these and we can take that into account

5 sets

Run 400m @ 2:00

Rest 30 sec

Run 100m Hard

Rest 2 min

+

15 min easy jog

Completed all

Monday, June 13

Monday

A. Front Rack Lunges, 4 x 5/leg, rest 60 sec b/w legs

B. Deadlift, 1fast explosive reps/30 sec for 7 min @ 80% (14 reps)

C1. DB Bench Press, 4 x 30 sec AMRAP w/ 53# KB’s, rest 20 sec

C2. Supinated Grip Inverted Bar Row- 4 x 10 reps, rest 60 sec  **elevate feet if possible

D1. DB Overhead Tricep Extensions, 4 x 15 reps, rest 30 sec

D2. DB Curls, 4 x 15 reps, rest 60 sec

+

Run 10 min moderate pace

P.M.

7 sets (go mostly off feel, don’t get too caught up on paces)

Run 1 min easy

Run 1 min moderate

Run 1 min faster than mile PR pace

A: used 90#

B: used a free max machine all the rest were full and they didn't have the weights like a crossfit gym used 200#'s

C1: used 50# DB's 13, 11, 12, 10

C2: completed used box to elevate feet

D1: 35#

D2: 30# arms were burning

Runs completed but was on a treadmill.

The above was completed at the Maryland Athletic Club gym

Saturday, June 11

Saturday

Run 200m @ 400m TT pace, rest 1 min x 8 **rest 5 min b/w sets 4 & 5

+

Run 15 min steady effort

+

3 sets  **note reps each set

60 sec sit ups

30 sec rest

60 sec push ups

30 sec rest

Friday, June 10

Friday

A1. CG Bench Press @ 10X1, 5 x 5, rest 20 sec **140-155#

A2. Push Ups, 5 x 40 sec AMRAP, rest 3 min **AMRAP means as many reps as you can get, even if you break.  So do 20 then rest 5 sec then get some more etc...

B. Strict Pull Up, 2/min for 6 min

C. Eccentric Only pull up, 3 x 3 reps w/ 8 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 6 x 80m build up sprints, rest 1 min b/w sets **take 10m or so to build up to full speed, sprint 80m, take 10m or so to slow down

A1: used 145

A2: 21, 20, 16, 20, 21

B: completed but the last 2 sets the 2nd rep was really hard

C: 2nd and 3rd set felt like I went straight to 90 degree couldn't hold the secs

Run: completed

Wednesday, June 8

Wednesday

A. 2 Negative Pull Ups w 5 sec decent/min for 10 min

B. 8 Clapping Push Ups/min for 8 min

C. Tuck Ups, 3 x 25 reps, rest as needed to go unbroken

D1. Chin Over Bar Hold/90 degree hold- 4 x 5/5 sec **use assistance if needed **get 5 sec above bar and 5 set with arms at 90 degrees

D2. Wall Walk + Wall-Facing HS Hold, 4 x 2 Wall Walks + 25 sec HS hold after 2nd wall walk **keep core tight, back hurts b/c you’re hyperextending

+

Run 400m @ 1:56, rest 1 min x 5

A: completed did not have to use box for assistance
B: completed might have gone to hard on the first few sets. Sets 7 and 8 didn't complete all clapping last couple were regular push ups and struggled to get those.
C: completed all felt like I did the best yet on these
D1: completed didn't use the box, holding over the bar was harder than holding at 90.
D2: seemed to be hard today
Run: completed.

Tuesday, June 7

Tuesday

4 sets

Run 400m @ 2:00

Rest 30 sec

Run 100m Hard

Rest 2 min

+

15 min easy jog

400m: 2:00, MHR 174

100m: 19 sec, MHR 175

400m: 1:58, MHR 182

100m: 18 sec, MHR 175

400m: 2:01, MHR 183

100m: 18 sec, MHR 177

400m: 1:59, MHR 185

100m: 17 sec, MHR 176

15 min: completed

Monday, June 6

Monday

A. Front Squat @ 30X1, 5 x 1 rep, rest 2 min

B. Deadlift, 3 fast explosive reps/min for 7 min @ 75%

C1. DB Bench Press, 4 x 25 sec AMRAP w/ 53# KB’s, rest 20 sec

C2. Supinated Grip Inverted Bar Row- 4 x 8 reps, rest 60 sec  **elevate feet if possible

D1. DB Overhead Tricep Extensions, 4 x 15 reps, rest 30 sec

D2. DB Curls, 4 x 15 reps, rest 60 sec

+

Run 10 min moderate pace

P.M.

Run 25 min easy pace

**mix in 6 x 30 sec hard efforts as desired

A: 185, 195, 205, 215, 225

B: used 275 went as fast as I could didn't feel fast going up

C1: awkward positioning on holding the KB but did 8, 9, 10, 8 left arm is weaker than right

C2: completed all reps

D1: used 35#

D2: used 30#

Run: arms felt better after the run

PM Run: completed

Friday, June 3

Friday

A1. CG Bench Press @ 10X1, 5 x 5, rest 20 sec **weight off feel **CG bench press in my definition is for guys index finger where smooth part meets the knurling on the bar.  My fault on explaining.  Should be able to go heavier on this grip

A2. Push Ups, 5 x 40 sec AMRAP, rest 3 min

B. Strict Pull Up, 2/min for 6 min

C. Eccentric Only pull up, 3 x 3 reps w/ 7 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 6 x 80m build up sprints, rest 1 min b/w sets **take 10m or so to build up to full speed, sprint 80m, take 10m or so to slow down

A1: 145 for all sets the 4th and 5th sets were a struggle

A2: 26, 21, 19, 23, 20 each set I ran out of reps before I ran out of time

B: around the 4 minute mark and thereafter the 2nd rep was very hard

C: completed all with 7 seconds got dizzy see below nutrition

Run:

All completed felt fine

Worked all night didn't get to eat dinner and didn't eat breakfast before I went to the gym. I can tell a difference in fatigue setting in considering I didn't eat anything within 22 hours of working out. Think that's what made me dizzy. I will work on eating to perform. Also I'm averaging 10 pounds down in weight since May 2nd. My goal before the test is 195, I'm 214 now, I haven't been under 200 since 2003. Which isn't bad considering I was 253 January 2015.

Tuesday, May 31

Tuesday

4 sets

Run 400m @ 2:02

Rest 30 sec

Run 100m Hard

Rest 2 min

+

15 min easy jog

Completed all did this in the afternoon, felt like my heart rate was up more and it was a struggle.

Monday, May 30

Monday

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

B. Deadlift, 3 fast explosive reps/min for 10 min @ 72.5%

C1. DB Bench Press, 4 x 30 sec AMRAP w/ 45# DB’s, rest 20 sec

C2. Supinated Grip Inverted Bar Row- 4 x 10 reps, rest 60 sec  **elevate feet if possible

D1. DB Overhead Tricep Extensions, 4 x 15 reps, rest 30 sec

D2. DB Curls, 4 x 15 reps, rest 60 sec

+

Run 10 min moderate pace

P.M.

Run 25 min easy pace

**mix in 5 x 30 sec hard efforts as desired

A: 155, 165, 175, 185, 195

B: 265 was hard but completed all reps

C1: used 40's don't have 45's and the next KB up was a 53#. 18, 20, 19, 18

C2: completed all used a 20" box

D1: tried 30's ended up finishing all reps with 25's

D2: used 30's on all reps

Run

Okay no issues.

Saturday, May 28

Run 200m @ 400m TT pace, rest 2 min x 5

+

Run 15 min steady effort

+

3 sets

60 sec sit ups

45 sec rest

60 sec push ups

45 sec rest

Did this workout in the afternoon. I really feel a difference from working out in the morning and working out in the afternoon.

Abs were burning did a slow and steady pace on both abs and push ups. Still cannot do the full time without stoping.

Friday, May 27

Friday

A1. CG Bench Press @ 10X1, 5 x 5, rest 20 sec **135# across

A2. Push Ups, 5 x 35 sec AMRAP, rest 3 min

B. Strict Pull Up, 1/min for 12 min

C. Eccentric Only pull up, 3 x 3 reps w/ 7 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 8 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: 135 working on hand placement. I've always kept close grip thumbs touching. After reading an article I now believe close grip is suppose to be above the elbows natural position. If this is wrong let me know.

A2: 22, 26, 15, 17, 14 adjusting the grip on a1 makes a difference

B: completed felt good

C: completed got the 7 secs no assistance

Run: felt good but felt this in my legs later in the afternoon.