Warm up Shoulder mobility
Hang Clean and Press - 95x8, 95x8, 115x6, 135x4, 135x4, 135x3
Ladder from 1-9 of Dips, RIng Push ups, Pull ups
15 foot rope climb x 3 arms only
Seated sled drags 50 feet - 135 lb
Sledged Hammer against tire 2x 2:00
8/30/11
August 29 Tempo Run
Tempo Run
1/2 mile warmup then
5 miles @ 9:08/ mile pace 45:37
1/2 mile cool down
1/2 mile warmup then
5 miles @ 9:08/ mile pace 45:37
1/2 mile cool down
August 28 Speed work
Bodyweight exercise
Bridge
Handstand Holds 1 minuet
1 leg uneven squat 2x3-5 each leg
Row
1200m
1000m
800m
600m
400m
200m
with less than 2 minuets rest between intervals. Rowed at about 75% took it easy today. About 17:30 worth of rowing
Bridge
Handstand Holds 1 minuet
1 leg uneven squat 2x3-5 each leg
Row
1200m
1000m
800m
600m
400m
200m
with less than 2 minuets rest between intervals. Rowed at about 75% took it easy today. About 17:30 worth of rowing
8/27/11
August 26th Strength Training Upper Body
Felt pretty banged up from 15 miler yesterday.
Warm up and Shoulder mobility
KB Clean and Press # 35 (3 x 8-12)
Ring Dips 3x10
Hand Stand Push Ups - 5, 8, 5 (Up against a wall, not full range of motion)
Pullups ( Chest to Bar ) 5, 5
Reverse Crunch 2x15
Warm up and Shoulder mobility
KB Clean and Press # 35 (3 x 8-12)
Ring Dips 3x10
Hand Stand Push Ups - 5, 8, 5 (Up against a wall, not full range of motion)
Pullups ( Chest to Bar ) 5, 5
Reverse Crunch 2x15
8/25/11
August 25th Endurance Run
Endurance run on hilly urban course with traffic.
15 miles in 3:00:51 12:04/mile average
Tough run. It did not feel the greatest however the goal was accomplished. Would like to bring the per mile average down a bit on these longer runs.
Post run stretch and mobility. Nice recovery meal's
15 miles in 3:00:51 12:04/mile average
Tough run. It did not feel the greatest however the goal was accomplished. Would like to bring the per mile average down a bit on these longer runs.
Post run stretch and mobility. Nice recovery meal's
8/24/11
August 23 Strength Training Lower Body
Strength Training at Dallas house
Power Snatch to Over head Squat - 95x8, 95x8, 105x8, 135x5
Squats with chain suspended 55 lb KBs - 8, 8, 5
Lunge with 35 lb DBs in the rack position 10ft, 10ft, 10ft
Deadlift with 135 lb bar 5, 5, 5
Overhead walking lunge holding 35 lb db, 10ft, 10ft, 10ft
Another tough workout! Dallas is a beast
Power Snatch to Over head Squat - 95x8, 95x8, 105x8, 135x5
Squats with chain suspended 55 lb KBs - 8, 8, 5
Lunge with 35 lb DBs in the rack position 10ft, 10ft, 10ft
Deadlift with 135 lb bar 5, 5, 5
Overhead walking lunge holding 35 lb db, 10ft, 10ft, 10ft
Another tough workout! Dallas is a beast
8/22/11
8/21/11
August 21st Row
Warm up with body weight training
Bridge 3x50
Handstand Holds 2 x 1:00 min
Uneven squats 1x5 L/R and 1x4 L/R
Row with damper on 5
4x800m with 2 minuets rest
3:22
3:22
3:22
3:24
Bridge 3x50
Handstand Holds 2 x 1:00 min
Uneven squats 1x5 L/R and 1x4 L/R
Row with damper on 5
4x800m with 2 minuets rest
3:22
3:22
3:22
3:24
8/19/11
August 19th Strength Training
Pressed for time this week so I combined strength training to include upper and lower
Deadlift - 135x10, 135x10, 185x10, 225x7, 225x7, 225x7
KB Shoulder Press- 35x10, 35x10, 55x2, 35x8 both sides
Sled dragging - Light 45 pounds, continuous for 7 minuets with belt, backwards, side step
Broad Jumps - x4
Squat jumps - 2x10
Ring Pull ups - 10, then with 20 pound weight vest 5, 5
Deadlift - 135x10, 135x10, 185x10, 225x7, 225x7, 225x7
KB Shoulder Press- 35x10, 35x10, 55x2, 35x8 both sides
Sled dragging - Light 45 pounds, continuous for 7 minuets with belt, backwards, side step
Broad Jumps - x4
Squat jumps - 2x10
Ring Pull ups - 10, then with 20 pound weight vest 5, 5
8/17/11
August 17th Endurance Run
Ran on closed course, flat and no traffic
11.5 miles in 2:06:00 10:58/mile
8/14/11
August 14 Row
Warm up with some body weight training
Speed work on c2 rower
3x1600 m with 1 minuet recovery
6:49
7:03
6:58
Damper 5
Speed work on c2 rower
3x1600 m with 1 minuet recovery
6:49
7:03
6:58
Damper 5
8/12/11
August 12th Run
Tempo run 6 miles - 56:50
2 miles @ 10:00/pace
2 miles @ 8:25/pace
2 miles @ 10:00/pace
Not the best week of training. Hopefully I will be able to do a little more next week.
2 miles @ 10:00/pace
2 miles @ 8:25/pace
2 miles @ 10:00/pace
Not the best week of training. Hopefully I will be able to do a little more next week.
August 11th Strength Training Lower Body
Over Head Squat- 45x10, 65x10, 95x7, 95x5, 95x5
KB Over head Squat #35 x 10 left and right
Jumps w/20 lb weight vest - 10, 10
Sled drag w/ belt 100 lbs x 2 then a 40 lb boy jumped on for a ride
KB Over head Squat #35 x 10 left and right
Jumps w/20 lb weight vest - 10, 10
Sled drag w/ belt 100 lbs x 2 then a 40 lb boy jumped on for a ride
8/10/11
August 9th Upper Body Strength Training
Shoulder Warm up
Sandbag clean and press - 60 lbs x 8, 60 lbs x 5, 80 lbs x4, 80 lbs x4
Ring Dips - 15, 12, 10, 8
Rope Pullups - 10, 10, 8
Quick workout, not the best day of training.
Sandbag clean and press - 60 lbs x 8, 60 lbs x 5, 80 lbs x4, 80 lbs x4
Ring Dips - 15, 12, 10, 8
Rope Pullups - 10, 10, 8
Quick workout, not the best day of training.
Sunday August 7th
After working all night
20 minuets of bodyweight training
4 mile run in 40:00 easy run 10:00/mile
20 minuets of bodyweight training
4 mile run in 40:00 easy run 10:00/mile
8/5/11
August 4th Strength Training Upper Body
Had to get in a midnight training session. The day would not surrender time for training, I had to part with sleep..........
Warm up with abdominal - Knee Tucks 3x40
Shoulder Mobility and warm up. Pressing with 20 lb medicine ball
Sand Bag Clean and Press ( push press ) 60 lbs 3 sets x 5 reps
80 lbs 2 sets x 5 reps
Dips - 15, 15, 10
Using my Ropes - Double Rope Pull ups 3x10
Great workout, it is fun and challenging to lift and press unique and awkward objects
Warm up with abdominal - Knee Tucks 3x40
Shoulder Mobility and warm up. Pressing with 20 lb medicine ball
Sand Bag Clean and Press ( push press ) 60 lbs 3 sets x 5 reps
80 lbs 2 sets x 5 reps
Dips - 15, 15, 10
Using my Ropes - Double Rope Pull ups 3x10
Great workout, it is fun and challenging to lift and press unique and awkward objects
8/3/11
August 3rd Run
Endurance Run on Urban hilly streets 21st route
11 miles in 2:08:47 11:37/ mile
1st 5.5 miles 1:04:41
2nd 5.5 miles 1:04:06
Great run, felt strong. Only lost 2.5 pounds on this run. Hydration and nutrition improved
11 miles in 2:08:47 11:37/ mile
1st 5.5 miles 1:04:41
2nd 5.5 miles 1:04:06
Great run, felt strong. Only lost 2.5 pounds on this run. Hydration and nutrition improved
8/2/11
August 2nd Strength Training Lower Body
Warm up -
Full Squat Cleans - 135x5, 135x4, 135x3
Axe Chop Squats - 10, 10 , 10
Walking lunges holding 55 lb Kettle bells - 20 steps x 3
Thrusters with # 35 KBs - 8, 8, 8
100 feet walk carrying 75 lb sandbag x 3
Full Squat Cleans - 135x5, 135x4, 135x3
Axe Chop Squats - 10, 10 , 10
Walking lunges holding 55 lb Kettle bells - 20 steps x 3
Thrusters with # 35 KBs - 8, 8, 8
100 feet walk carrying 75 lb sandbag x 3
Sunday July 31st
30 minuets of body weight exercise
Bridge/ Abs / Hand stand push ups
C2 rower - 5k TT
21:21
Bridge/ Abs / Hand stand push ups
C2 rower - 5k TT
21:21
Subscribe to:
Posts (Atom)