Tuesday, April 24, 2012
Friday 04/26/12
Swim
500y TT, rest 3:00
10 x 25y, resting :30 between each. Rest 3:00 after the last one.
500y TT.
GMS Coaching Clinic
500y TT, rest 3:00
10 x 25y, resting :30 between each. Rest 3:00 after the last one.
500y TT.
GMS Coaching Clinic
Thursday 04/26/12
Run
1 mile TT
Rest 3:00
5 x 100m, resting 1:00 between. After the last one, rest 3:00.
1 mile TT
Total time: 27:42
1 mile - 8:05
100's: :19, :18, :18, :17, :18
1 mile - 7:54
I felt very good about this workout, especially considering I haven't been running all that much lately AND I did 78 squat cleans yesterday. :)
1 mile TT
Rest 3:00
5 x 100m, resting 1:00 between. After the last one, rest 3:00.
1 mile TT
Total time: 27:42
1 mile - 8:05
100's: :19, :18, :18, :17, :18
1 mile - 7:54
I felt very good about this workout, especially considering I haven't been running all that much lately AND I did 78 squat cleans yesterday. :)
Sunday, April 22, 2012
Wednesday 04/25/12
20 minute AMRAP of:
5 Pull-ups
10 Cleans, 63#
15 DU's
7 full rounds + 5 Pull-ups + 10 Cleans
Tuesday 04/24/12
Dips
Purple band (warm-up) 5,5
Red band 5,5,5
Squat
45 - 5
75 - 5
105 - 5
125 - 3
3 x 5 @ 135
HPC
5-5-5-3-3-3
33 - 5
63 - 5
73 - 5
83 - 3
93 - 3
103 - 3
Bike
Rode 12 in 40 minutes. I believe that's 18 mph. Woot, even if it was just 12 miles. T'was perfect weather!
Purple band (warm-up) 5,5
Red band 5,5,5
Squat
45 - 5
75 - 5
105 - 5
125 - 3
3 x 5 @ 135
HPC
5-5-5-3-3-3
33 - 5
63 - 5
73 - 5
83 - 3
93 - 3
103 - 3
Bike
Rode 12 in 40 minutes. I believe that's 18 mph. Woot, even if it was just 12 miles. T'was perfect weather!
Friday, April 20, 2012
Sunday 04/22/12
Run
5 x Hill of Fun, jog/walk down.
Jogged to bottom of hill, then did the hills, then jogged on the trail to the first street then home. Total time: 27:07.
1 - 1:39
2 - 1:37
3 - 1:35
4 - 1:33
5 - 1:38
5 x Hill of Fun, jog/walk down.
Jogged to bottom of hill, then did the hills, then jogged on the trail to the first street then home. Total time: 27:07.
1 - 1:39
2 - 1:37
3 - 1:35
4 - 1:33
5 - 1:38
Thursday, April 19, 2012
Friday 04/20/12
Bike
"Tosh"
3 x (1/2 mile, 1 mile, 2 miles). Rest the same time the interval took to ride.
At Urban.
"Tosh"
3 x (1/2 mile, 1 mile, 2 miles). Rest the same time the interval took to ride.
At Urban.
Wednesday, April 18, 2012
Thursday 04/19/12
Swim
30 minute TT
Swam 1600yards, I think. Wasn't super impressive, but I worked on flip turns some which was good lung practice.
30 minute TT
Swam 1600yards, I think. Wasn't super impressive, but I worked on flip turns some which was good lung practice.
Wednesday 04/18/12
Dips
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Box Jumps, 18"
GHD Sit-ups
or
10 minute AMRAP of:
5 HPS, 53#
10 KBS, 1.5 pood
15 Wallballs, 14#
Sunday, April 15, 2012
Monday 04/16/12
Back Squat
45, 75, 105 x 5
120 x 3
-----
130 x 3 x 5
12 minute AMRAP of:
5 HSPU (2 x 15, 1 x 10 bumpers)
10 Push-ups
15 Squats
6 full rounds exactly
Strict Pull-ups
4, 4, 4 Not awesome. Rested 3:00 between each set.
5 RFT of:
5 tire flips, Baby Bear
sprint to the sidewalk and back
8:00
45, 75, 105 x 5
120 x 3
-----
130 x 3 x 5
12 minute AMRAP of:
5 HSPU (2 x 15, 1 x 10 bumpers)
10 Push-ups
15 Squats
6 full rounds exactly
Strict Pull-ups
4, 4, 4 Not awesome. Rested 3:00 between each set.
5 RFT of:
5 tire flips, Baby Bear
sprint to the sidewalk and back
8:00
Thursday, April 12, 2012
Friday 04/13/12
Back Squat
3 x 5 @ 125
12 Minute AMRAP of:
6 SDPH, 63#
12 HPC, 63#
12 Bar Facing Burpees
5 full rounds, plus 1 SDHP
Wednesday, April 11, 2012
Tuesday, April 10, 2012
Wednesday 04/11/12
Bike:
4 x 4:00 sprint, rest 3:00. Covered total of 8.5 miles or so. I spun during the rest.
5 RFT of:
5 SDHP, 63#
10 Push-ups
20 Sit-ups
7:10. Last time I did this I did 3 clapping push-ups and 7 regular (though my regular push-ups are the best they've ever been right now, so who knows how wobbly they were then). My last time was 8:11 on 5/4/10.
4 x 4:00 sprint, rest 3:00. Covered total of 8.5 miles or so. I spun during the rest.
5 RFT of:
5 SDHP, 63#
10 Push-ups
20 Sit-ups
7:10. Last time I did this I did 3 clapping push-ups and 7 regular (though my regular push-ups are the best they've ever been right now, so who knows how wobbly they were then). My last time was 8:11 on 5/4/10.
Monday, April 9, 2012
Tuesday 04/10/12
For time:
Run 400m
21 Thrusters, 65#
Run 400m
15 Thrusters
Run 400m
9 Thrusters
11:08
Run 400m
21 Thrusters, 65#
Run 400m
15 Thrusters
Run 400m
9 Thrusters
11:08
Saturday, April 7, 2012
Monday 04/09/12
Back Squat
5 x 3
45 x 5
75 x 5
105 x 5
---------
120 x 5,5,5
For time:
25 HSPU (touched 25, 10, 10# bumper plates)
50 TTB
800m run
75 Push Press, 53#
150 DU's
19:50ish. Killer on the shoulders.
5 x 3
45 x 5
75 x 5
105 x 5
---------
120 x 5,5,5
For time:
25 HSPU (touched 25, 10, 10# bumper plates)
50 TTB
800m run
75 Push Press, 53#
150 DU's
19:50ish. Killer on the shoulders.
Friday, April 6, 2012
Saturday 04/07/12
On a 4 minute clock, complete 1 round as fast as possible:
10 Deadlifts, 197# (did 153#)
15 Box Jump Overs, '20" (Subbed 3 mat jump overs...about 12")
20 KB Swings, 1 pood
Rest whatever time is left each round. Complete 5 rounds.
10 Deadlifts, 197# (did 153#)
15 Box Jump Overs, '20" (Subbed 3 mat jump overs...about 12")
20 KB Swings, 1 pood
Rest whatever time is left each round. Complete 5 rounds.
Thursday, April 5, 2012
Friday 04/06/12
"Murph"
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
Best Murph yet! I did 200 GOOD push-ups. So exciting! My run time was far below what it could be, but I have been nursing my ankle injury for a long time and haven't been running all that much. I did all the pull-ups and squats continuously just not the pull-ups.
56:51
1 mile: 9:04
Middle part: 37:33
2 mile: 10:15
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
Best Murph yet! I did 200 GOOD push-ups. So exciting! My run time was far below what it could be, but I have been nursing my ankle injury for a long time and haven't been running all that much. I did all the pull-ups and squats continuously just not the pull-ups.
56:51
1 mile: 9:04
Middle part: 37:33
2 mile: 10:15
Tuesday, April 3, 2012
Wednesday 04/04/12
Swim:
3 x 50y, 100y, 200y. Rest the time the interval takes to swim.
Total time: 29:13
50-:37
100-1:31
200-3:19
50-:39
100-1:31
200-3:12
50-:40
100-1:31
200-3:15
Did this at Urban. NOT FAST. I was trying so hard, but just...going so sloooow! Frustrating.
3 x 50y, 100y, 200y. Rest the time the interval takes to swim.
Total time: 29:13
50-:37
100-1:31
200-3:19
50-:39
100-1:31
200-3:12
50-:40
100-1:31
200-3:15
Did this at Urban. NOT FAST. I was trying so hard, but just...going so sloooow! Frustrating.
Monday, April 2, 2012
Sunday, April 1, 2012
Monday 04/02/12
Back Squat
3 x 5 @ 115
Getting back into it. Woot!
5 RFT of:
Run 200m
15 Thrusters, 45#
15 Pull-ups
15 Sit-ups
See 04/28/11.
Total time was 20:05. In April of last year I did it (w/o squatting first) in 25:03, so this was a pretty good improvement. It was terrible...but fun. :) I did all the Thrusters unbroken as well as the sit-ups. The pull-ups were 8/7, 8/5/2, 7/3/3/2, 6/4/3/2, 5/3/3/2/2. That's pretty decent.
1-3:30
2-3:56
3-4:00
4-4:10
5-4:20
3 x 5 @ 115
Getting back into it. Woot!
5 RFT of:
Run 200m
15 Thrusters, 45#
15 Pull-ups
15 Sit-ups
See 04/28/11.
Total time was 20:05. In April of last year I did it (w/o squatting first) in 25:03, so this was a pretty good improvement. It was terrible...but fun. :) I did all the Thrusters unbroken as well as the sit-ups. The pull-ups were 8/7, 8/5/2, 7/3/3/2, 6/4/3/2, 5/3/3/2/2. That's pretty decent.
1-3:30
2-3:56
3-4:00
4-4:10
5-4:20
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