8am
strength (press)
push press - 6x3 (#95,#135,#155,#175,#195,#215)
BBpress/DBpress/DBlaterals (superset) - 1x15,10,10 & 1x10,5,10 (#95,#25,#10)
9pm
soccer game: 40 minutes
3/30 hybrid program
8am
strength (pullup/clean)
chin ups - 3x3 (bw-#150,bw-#120,bw-#90)
hang power clean - 3x3 (#95)
Bike: 'spin class'
time = 1 hour
strength (pullup/clean)
chin ups - 3x3 (bw-#150,bw-#120,bw-#90)
hang power clean - 3x3 (#95)
Bike: 'spin class'
time = 1 hour
3/29 hybrid program
9am
xfit: strength (thruster/press)
thrusters - 7x3 (#95,#135,#145,#155,#165,#175,#185)
strict press - 3x3 (#95)
xfit: strength (thruster/press)
thrusters - 7x3 (#95,#135,#145,#155,#165,#175,#185)
strict press - 3x3 (#95)
3/20 hybrid program
run: 'slog'
distance = 1.75 miles
time = ?
the compartment syndrome hurt so bad i had to stop alot and stretch them out. not good.
distance = 1.75 miles
time = ?
the compartment syndrome hurt so bad i had to stop alot and stretch them out. not good.
3/14 hybrid program
9am
strength (press)
ME strict press - 5x1 (#135,#155.#175,#185,#190*) *failure
metcon: 'jumprope/DBswings/box jumps/wallball/burpee'
50 single unders
40 DB swings #35
30 box jumps 12"
20 wall balls #10
10 burpees
time = 5:28
9pm
soccer game: 40 minutes
strength (press)
ME strict press - 5x1 (#135,#155.#175,#185,#190*) *failure
metcon: 'jumprope/DBswings/box jumps/wallball/burpee'
50 single unders
40 DB swings #35
30 box jumps 12"
20 wall balls #10
10 burpees
time = 5:28
9pm
soccer game: 40 minutes
3/11 hybrid program
9am
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155.#175)
DE back squat - 12x2 (#225)
ME chin up - 4x1,1x8 (bw-#130,bw-#90,bw-#70,bw-#50;bw-#120)
metcon: 'box jumps/DBswings/press'
3 rounds for time:
9 box jumps 24"
6 DB swings #45
3 push press #135
time = 2:27
3pm
run: 'stroller runabout'
distance = 3.75 miles (henrys/albertsons)
time = 1:16:59
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155.#175)
DE back squat - 12x2 (#225)
ME chin up - 4x1,1x8 (bw-#130,bw-#90,bw-#70,bw-#50;bw-#120)
metcon: 'box jumps/DBswings/press'
3 rounds for time:
9 box jumps 24"
6 DB swings #45
3 push press #135
time = 2:27
3pm
run: 'stroller runabout'
distance = 3.75 miles (henrys/albertsons)
time = 1:16:59
3/7 hybrid program
1pm
strength (incline/squat/pullup)
ME incline press - 4x3,1x12 (#135,#155,#175,#195;#135)
ME back squat - 3x3,1x12 (#135,#225,#315;#135)
ME chin ups - 3x10 (bw-#160)
tabata: 'wall ball'
20sec on, 10sec off for 8 rounds
#10 wall balls
totals = (8/8/9/9/8/8/8/8)
strength (incline/squat/pullup)
ME incline press - 4x3,1x12 (#135,#155,#175,#195;#135)
ME back squat - 3x3,1x12 (#135,#225,#315;#135)
ME chin ups - 3x10 (bw-#160)
tabata: 'wall ball'
20sec on, 10sec off for 8 rounds
#10 wall balls
totals = (8/8/9/9/8/8/8/8)
3/5 hybrid program
7am
run: 'runabout'
distance = 5.5 miles (downtown phoenix)
time = 1:14:42
phoenix is so flat i probably could run a marathon there.
run: 'runabout'
distance = 5.5 miles (downtown phoenix)
time = 1:14:42
phoenix is so flat i probably could run a marathon there.
3/4 hybrid program
5pm
metcon: 'jumprope/dbswings/thrusters'
3 rounds for time:
20 single unders
12 db swings #50
6 db thrusters #35
time = 4:03
metcon: 'jumprope/dbswings/thrusters'
3 rounds for time:
20 single unders
12 db swings #50
6 db thrusters #35
time = 4:03
3/2 hybrid program
10am
strength (dead/pullup)
ME deadlift - 4x1 (#205,#275,#325,#375)
ME chin up - 3x3 (bw-#150,bw-#120,bw-90)
metcon: 'box jumps/wallballs/DBswings'
12-9-6:
24" box jumps
#10 wall balls
DB swings #35
time = 3:47
6pm
cfe: 'timed tosh'
run: 3x (2 minutes + 3 minutes + 4 minutes)
Rest the exact time it takes you to do each interval in each set.
distance = 2.5 miles
strength (dead/pullup)
ME deadlift - 4x1 (#205,#275,#325,#375)
ME chin up - 3x3 (bw-#150,bw-#120,bw-90)
metcon: 'box jumps/wallballs/DBswings'
12-9-6:
24" box jumps
#10 wall balls
DB swings #35
time = 3:47
6pm
cfe: 'timed tosh'
run: 3x (2 minutes + 3 minutes + 4 minutes)
Rest the exact time it takes you to do each interval in each set.
distance = 2.5 miles
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