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

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

August 17th Endurance Run

Ran on closed course, flat and no traffic

11.5 miles in 2:06:00                              10:58/mile

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

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.

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

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.