8am
strength: (press/squat/pullup)
ME bench press - 4x3 (#135,#165,#205,#225*) *2reps
ME back squat - 4x3 (#135,#225,#315,#335)
overhand pull ups - 3x5 (bw-#170,bw-#140,bw-#140)
metcon: 'box jumps/push ups'
21-15-9
24" box jumps
push ups
time = 4:55
1/30 hybrid program
10am
brick: 'bike/run'
bike - 10.2 miles (tp loop)= 43:50
transition = 4:00
run - 5k (gv/rios) = 47:36
total time = 95:26
brick: 'bike/run'
bike - 10.2 miles (tp loop)= 43:50
transition = 4:00
run - 5k (gv/rios) = 47:36
total time = 95:26
1/28 hybrid program
6am
cfe: run '1 minute ladder'
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
distance = 1.5 miles
9am
strength (press/squat/pullup)
ME push press - 6x3 (#95,#135,#185,#205,#225*,#225^) *failure, ^1rep
DE box squat 12" - 8x2 (#225)
pull ups - 3x8 (bw-#140)
tabata challenge: week 4/day 3 - single unders (21/18/18/20/18/18/18/24)
cfe: run '1 minute ladder'
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
distance = 1.5 miles
9am
strength (press/squat/pullup)
ME push press - 6x3 (#95,#135,#185,#205,#225*,#225^) *failure, ^1rep
DE box squat 12" - 8x2 (#225)
pull ups - 3x8 (bw-#140)
tabata challenge: week 4/day 3 - single unders (21/18/18/20/18/18/18/24)
1/26 hybrid program
9am
strength (clean/pullups)
ME hang power clean - 3x1 (#145,#165,#185)
ME pullups - 5x3 (bw-160,bw-130,bw-100,bw-100,bw-100)
tabata challenge: week 4/day 2 - DB swings #35 (11/11/11/11/11/11/11/11)
strength (clean/pullups)
ME hang power clean - 3x1 (#145,#165,#185)
ME pullups - 5x3 (bw-160,bw-130,bw-100,bw-100,bw-100)
tabata challenge: week 4/day 2 - DB swings #35 (11/11/11/11/11/11/11/11)
1/24 hybrid program
9am
strength (bench/squat/pullup)
ME bench press - 3x3 (#185,#205,#225)
ME back squat - 3x3 (#260,#295,#330)
ME pull ups - 3x5 (bw-#170,bw-#140,bw-90*) *4reps
plyometrics: double depth box jumps - 20x1
run: 'stroller runabout'
distance = 3.5 miles (albertsons/henry's)
time = 1:17:17
tabata challenge: week 4/day 1 - air squats (14,12,12,12,12,12,12,15)
strength (bench/squat/pullup)
ME bench press - 3x3 (#185,#205,#225)
ME back squat - 3x3 (#260,#295,#330)
ME pull ups - 3x5 (bw-#170,bw-#140,bw-90*) *4reps
plyometrics: double depth box jumps - 20x1
run: 'stroller runabout'
distance = 3.5 miles (albertsons/henry's)
time = 1:17:17
tabata challenge: week 4/day 1 - air squats (14,12,12,12,12,12,12,15)
1/22 hybrid program
1pm
hiking: 'blue sky'
distance = 2.66 miles
time = 1:21:24
cfe: run '40:20 x 24'
24 rounds of 40 seconds on/ 20 seconds off
distance = 1.94 miles
hiking: 'blue sky'
distance = 2.66 miles
time = 1:21:24
cfe: run '40:20 x 24'
24 rounds of 40 seconds on/ 20 seconds off
distance = 1.94 miles
1/21 hybrid program
7am
cfe: run "5k"
distance = 5K (summerfield)
my time = 43:19
9am
strength (OHS/bench)
DE overhead squat - 10x2 (#95)
DE bench press - 8x3 (#135)
tabata challenge: week 3/day 3 - burpees (5/4/4/4/4/4/4/5)
cfe: run "5k"
distance = 5K (summerfield)
my time = 43:19
9am
strength (OHS/bench)
DE overhead squat - 10x2 (#95)
DE bench press - 8x3 (#135)
tabata challenge: week 3/day 3 - burpees (5/4/4/4/4/4/4/5)
1/19 hybrid program
8am
strength (dead/pullup)
ME deadlift - 1x3,1x2,4x1 (#35,#205,#275,#325,#375,#395*) *failure
pullups - 3x3 (bw-180,bw-140,bw-100)
my grip failed me on my deads. i need to either work on the hook grip or do alot more farmers carries.
tabata challenge: week 3/day 2 - back extensions (6/6/6/6/6/6/6/6)
strength (dead/pullup)
ME deadlift - 1x3,1x2,4x1 (#35,#205,#275,#325,#375,#395*) *failure
pullups - 3x3 (bw-180,bw-140,bw-100)
my grip failed me on my deads. i need to either work on the hook grip or do alot more farmers carries.
tabata challenge: week 3/day 2 - back extensions (6/6/6/6/6/6/6/6)
1/17 hybrid program
6am
cfe: run '30:20 x 8'
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!
distance = est. .5 miles
8am
strength (incline/squat/pullup)
incline – 3x5 (#145,#165,#185*) *6reps
back squat – 3x5 (#245,#280,#315)
chins-ups - 3x8 (bw-#150)
DB presses (assistance) - 3x15,12,20 (#30)
tabata challenge: week 3/day 1 - one-arm rower (total distance = est. 750m)
cfe: run '30:20 x 8'
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!
distance = est. .5 miles
8am
strength (incline/squat/pullup)
incline – 3x5 (#145,#165,#185*) *6reps
back squat – 3x5 (#245,#280,#315)
chins-ups - 3x8 (bw-#150)
DB presses (assistance) - 3x15,12,20 (#30)
tabata challenge: week 3/day 1 - one-arm rower (total distance = est. 750m)
programming
Monday
Squat – ME 5/3/1
Press – ME 5/3/1
Chins/Pull-ups – 3 sets of as many reps as possible
assistance - DB presses, plyometrics, etc...
Short Metcon or Tabata
Tuesday
CFE
Wednesday
Deadlift – ME 3x1
Or
Cleans – ME 5x1 or DE 8x2
Pull-ups/Chins – 3 sets of as many reps as possible
assistance - DB swings, plyometrics, etc...
Short Metcon or Tabata
Thursday
CFE
Friday
Squat – DE 10x2
Bench Press – DE 8x3
Pull-ups/Chins – 3 sets of as many reps as possible
assistance - DB presses, plyometrics, etc...
Short Metcon or Tabata
Saturday
CFE or long metcon
Sunday
CFE or rest
Squat – ME 5/3/1
Press – ME 5/3/1
Chins/Pull-ups – 3 sets of as many reps as possible
assistance - DB presses, plyometrics, etc...
Short Metcon or Tabata
Tuesday
CFE
Wednesday
Deadlift – ME 3x1
Or
Cleans – ME 5x1 or DE 8x2
Pull-ups/Chins – 3 sets of as many reps as possible
assistance - DB swings, plyometrics, etc...
Short Metcon or Tabata
Thursday
CFE
Friday
Squat – DE 10x2
Bench Press – DE 8x3
Pull-ups/Chins – 3 sets of as many reps as possible
assistance - DB presses, plyometrics, etc...
Short Metcon or Tabata
Saturday
CFE or long metcon
Sunday
CFE or rest
weekly mileage
1/10-1/16
swim=0
bike=12.7 miles
run=5.1 miles
1/3-1/9
swim=0
bike=6 miles
run=2.75 miles
1/1-1/2
swim=0
bike=3.5 miles
run=.5 miles
swim=0
bike=12.7 miles
run=5.1 miles
1/3-1/9
swim=0
bike=6 miles
run=2.75 miles
1/1-1/2
swim=0
bike=3.5 miles
run=.5 miles
1/16 hybrid program
9am
cfe: bike "TT"
10.2 miles (tp loop)
my time = 44:47
missed the pr by a minute. back felt good, only a little stiffness. could have gone a few more miles but the bears game is coming on!
tabata challenge: week 2/day 3 - push up (9/8/7/6/5/5/5/6)
cfe: bike "TT"
10.2 miles (tp loop)
my time = 44:47
missed the pr by a minute. back felt good, only a little stiffness. could have gone a few more miles but the bears game is coming on!
tabata challenge: week 2/day 3 - push up (9/8/7/6/5/5/5/6)
1/15 hybrid program
9am
cfe: run "120:60x4"
2 minutes on/1 minute off
(phs - grass)
distance = est. 1 mile
cfe: run "120:60x4"
2 minutes on/1 minute off
(phs - grass)
distance = est. 1 mile
1/14 hybrid program
6am
cfe: bike "TT"
2.5 miles (gv)
my time = 8:50
i thought for sure i had the pr on this one. i was flying....oh well
cfe: bike "TT"
2.5 miles (gv)
my time = 8:50
i thought for sure i had the pr on this one. i was flying....oh well
1/13 hybrid program
5pm
cfe: run "TT"
5K (summerfield)
my time = 42:19
i only planned on doing 1.25 miles, but the first mile was extremely painful on my body. the final quarter mile actually felt good since my body finally loosened up so i decided to keep running. after two miles i thought i might as well go for the 5k distance.
cfe: run "TT"
5K (summerfield)
my time = 42:19
i only planned on doing 1.25 miles, but the first mile was extremely painful on my body. the final quarter mile actually felt good since my body finally loosened up so i decided to keep running. after two miles i thought i might as well go for the 5k distance.
1/11 hybrid program
7am
cfe: run "ladder"
1:00on/1:00off,1:00on/:50off,1:00on/:40off,1:00on/:30off,1:00on/:20off,1:00on/:10off,1:00on/:20off,1:00on/:30off,1:00on/:40off,1:00on/:50off,1:00on
my distance = 1 mile
5pm
strength (ohs/clean)
ME over head squats - 4x3 (#95,#135,#155,#175)
ME hang power clean - 6x1 (#135,#155,#175,#185,#205,#225*) *failure
tabata challenge: week 2/day 2 - push press #75 (22/14/13/10/8/8/8/9)
cfe: run "ladder"
1:00on/1:00off,1:00on/:50off,1:00on/:40off,1:00on/:30off,1:00on/:20off,1:00on/:10off,1:00on/:20off,1:00on/:30off,1:00on/:40off,1:00on/:50off,1:00on
my distance = 1 mile
5pm
strength (ohs/clean)
ME over head squats - 4x3 (#95,#135,#155,#175)
ME hang power clean - 6x1 (#135,#155,#175,#185,#205,#225*) *failure
tabata challenge: week 2/day 2 - push press #75 (22/14/13/10/8/8/8/9)
1/10 hybrid program
4pm
basketball: '21'
time = 45 minutes
tabata challenge: week 2/day 1 - backward sprints (est. distance = 500m)
basketball: '21'
time = 45 minutes
tabata challenge: week 2/day 1 - backward sprints (est. distance = 500m)
1/8 hybrid program
10am
strength (press/squat)
ME strict press - 3x3 (#95,#135,#175)
ME back squat - 3x3 (#225,#315,#365*) *1rep
ME deadlift - 3x3 (#135,#205,#275)
tabata challenge: week 1/day 3 - box jumps 24" (9/7/7/7/7/7/7/8)
strength (press/squat)
ME strict press - 3x3 (#95,#135,#175)
ME back squat - 3x3 (#225,#315,#365*) *1rep
ME deadlift - 3x3 (#135,#205,#275)
tabata challenge: week 1/day 3 - box jumps 24" (9/7/7/7/7/7/7/8)
1/7 hybrid program
6am
cfe: run "TT"
1 mile (rios)
my time = 11:53
ran the whole way & no leg problems
3pm
basketball: '21'
time = 40 minutes
cfe: run "TT"
1 mile (rios)
my time = 11:53
ran the whole way & no leg problems
3pm
basketball: '21'
time = 40 minutes
1/5 hybrid program
2pm
xfit: 'run/pullup/pushup/squat'
3 rounds for time:
150m run
5 jumping pullups
10 push ups
15 air squats
time = 8:02
basketball: 'one on one'
time = 20 minutes
xfit: 'run/pullup/pushup/squat'
3 rounds for time:
150m run
5 jumping pullups
10 push ups
15 air squats
time = 8:02
basketball: 'one on one'
time = 20 minutes
1/4 hybrid program
6am
cfe: run "15″:15″x5"
2 Sets of:
15sec on 15 sec off for 5min
Recover 3 min Between sets.
distance = EST.
i ran these on the pavement in my vibrams. the second set felt like it could bruise my foot, but it ended up not being bad.
cfe: run "15″:15″x5"
2 Sets of:
15sec on 15 sec off for 5min
Recover 3 min Between sets.
distance = EST.
i ran these on the pavement in my vibrams. the second set felt like it could bruise my foot, but it ended up not being bad.
1/3 hybrid program
8am
CFE run: 'tabata'
8 rounds of :20 on/ :10 off
distance = 800m (est.)
ran these on the pavement in my vibrams today. if it was any longer then a tabata run my forefoot would be bruised.
2pm
strength (press/squat)
ME Push Press - 3x3 (#135,#185,#245*) *1 rep
DE box squat (24" box) - 8x2 (#275)
tabata challenge: week 1/day 2 - strict press (#95) 13/11/6/6/4/4/3/2
CFE run: 'tabata'
8 rounds of :20 on/ :10 off
distance = 800m (est.)
ran these on the pavement in my vibrams today. if it was any longer then a tabata run my forefoot would be bruised.
2pm
strength (press/squat)
ME Push Press - 3x3 (#135,#185,#245*) *1 rep
DE box squat (24" box) - 8x2 (#275)
tabata challenge: week 1/day 2 - strict press (#95) 13/11/6/6/4/4/3/2
1/1 hybrid program
3pm
CFE run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .54km (est.)
ran these at the high school in the grass. wore my new vibrams and everything felt good.
tabata challenge: week 1/day 1 - tabata run
CFE run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .54km (est.)
ran these at the high school in the grass. wore my new vibrams and everything felt good.
tabata challenge: week 1/day 1 - tabata run
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