2/28 hybrid program

9am
strength (press/OHS)

ME overhead squat - 3x3 (#95,#135,#155,#175*,#135) *1rep
ME push press - 4x3 (#135,#155,#175,#195)



metcon: 'thruster/SDHP'

15-12-9
#95 thruster
#95 sumo deadlift high pull

time = 4:33

weekly mileage

swim= 0
bike= 32.5 miles
run = 5.2 miles

row = 2517m

2/27 hybrid program

rest day

2/26 hybrid program

rest day

2/25 hybrid program

9am
strength (press/squat)

ME push press - 6x3 (#95,#135,#155,#175,#195,#215*) *2 reps
DE box squat 12" - 10x2 (#185)



run: 'stroller runabout'

distance = 4.4 miles (rbplaza)

time = 1:21:17

2/24 hybrid program

9am
Bike: 'spin class'

time = 1 hour

2/23 hybrid program

9am
strength: (deadlift/pullup)

ME deadlift - 5x1 (#205,#275,#325,#275,#205))
ME chin ups - 3x8 (bw-#160)



cfe: row '12x1MIN'

12×1 minute intervals, Rest 30sec between intervals.

distance = 2517m

2/22 hybrid program

9am
Bike: 'spin class'

time = 1 hour


6pm
cfe: run '30:60×10'

do: 30:60 x 10 rounds, 30 seconds on 60 seconds off, all out efforts!

distance = .80 miles

2/21 hybrid program

9am
strength (press/squat)

ME strict press - 4x3 (#125,#135,#155,#165)
ME back squat - 3x3 (#135,#225,#315)



metcon: 'box jumps/DBswings/burpees'
5 rounds for time:

9 24" box jumps
6 DB swings #50
3 burpees

time = 5:43


3pm
cfe: bike "TT"

2.5 miles (gv)

my time = 8:30PR!!!!!!!

weekly mileage

swim= 0
bike= 0
run = 3 miles

2/20 hybrid program

rest day

2/19 hybrid program

rest day

2/18 hybrid program

rest day

2/17 hybrid program

8am
cfe: run 'long intervals'

3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min.

times = 11:09, 12:40, 13:41

2/16 hybrid program

rest day

2/15 hybrid program

rest day

2/14 hybrid program

10am
strength (press/squat/pullup)

DE push press - 10x2 (#135)
ME back squat - 3x3 (#135,#225,#315)
chin ups- 3x3 (bw-#150,bw-#120,bw-#90)

weekly mileage

swim= 0
bike= 0
run = 0

2/13 hybrid program

rest day

2/12 hybrid program

rest day

2/11 hybrid program

rest day

2/10 hybrid program

rest day

2/9 hybrid program

10am
strength (clean/pullups)

ME hang power clean - 5x1 (#95,#135,#185,#205,#205)
ME pullups - 3x3 (bw-160,bw-130,bw-100)

2/8 hybrid program

rest day


actually sick day. got the cold the kids have

2/7 hybrid program

9am
strength: (incline/OHS)

ME incline - 4x3 (#135,#155,#185,#205)
ME overhead squats - 5x3 (#95,#135,#165,#135,#95)

assistance:
rope pushdowns - 3x12 (#60,#70,#80)


row: 'sprints'

3x150m sprints

times = 30.4, 31, 30.5

weekly mileage

swim= 0
bike= 30 miles (hour spin = 15 miles)
run = 8 miles

2/6 hybrid program

rest day

2/5 hybrid program

run: 'runabout'

distance = 8 miles (rbplaza/rbhigh)

time = 2:06:10


went and got a burrito by the old kashtan

2/4 hybrid program

9am
strength (press/squat/pullup)

ME strict press - 4x3 (#95,#135,#155,#165)
DE back squat - 10x1 (#315)
chin ups- 3x5 (bw-#150)

plyometrics: double depth box jumps - 10x1

2/3 hybrid program

9am
Bike: 'spin class'

time = 1 hour

2/2 hybrid program

8am
strength (dead/pullup)

ME deadlift - 4x1 (#205,#275,#325,#385)
pullups - 3x3 (bw-160,bw-130,bw-100)



metcon 'jump rope/farmer walk'

3 rounds for time:

20 single unders
100 ft. farmer walk #50 DB

time = 3:02

2/1 hybrid program

9am
Bike: 'spin class'

time = 1 hour