2/22 WOD

noon
swim: 'intervals'

freestyle               - 5 x 50 yds = 250 yds
breast stroke        -  1 x 50 yds

freestyle               - 5 x 50 yds = 250 yds

breast stroke        -  1 x 50 yds 

freestyle sprints   - 4 x 25 yds

1/19 WOD

10:30am  
Strength: 
chest/shoulders:
ME incline press             - 5 x 5  (#135)
db shrugs                         - 3 x 10 (#55,#65,#75)
db incline press               - 3 x 6 (#45,#55,#65)
DE push press                 - 8 x 2 (#115)


swim: 'freestyle'
distance = 1500 yds
time = 35 minutes


100 day push up challenge:  Day 146 (10,731 total)

1/17 WOD

8:30am
Pilates: ' class'
time =  1 hour


Strength: 
Back:
ME chin ups                                - 6 x 3  (-#150,-#120,-#90,-#60,-#60,-#60)
ME deadlift                     - 8 x 1 (#135,#135,#185,#185,#235,#255,#185,#135)
high to low wood chops              - 3 x 10 (#60,#70,#80)
straight arm cable lat pulldown  - 3 x 10  (#60)
bent over db row                         - 4 x 6   (#45,#55,#65,#75)
bent over cable row                    - 3 x 12/10/8  (#60,#70,#80)
machine rear laterals                   - 3 x 12/10/8  (#40,#50,#60)


swim: 'freestyle'
distance = 1500 yds
time = 32 minutes


100 day push up challenge:  Day 144 (10,440 total)

10/23 WOD

9am
swim: 'olympic laps'

10 free style laps (100m) = 1000m

time = 29:59


100 day push up challenge:  Day 58 (1711 total)   

10/16 WOD

9am
swim: 'olympic laps'

10 free style laps (100m) = 1000m

time = 33:00


5pm
Strength 

chin ups                                              - 3 x 5   (bw-#180, bw-#150, bw-#120)
cable axe chopping                             - 4 x 10  (#90)  
ez bar curl                                           - 2 x 10   (#50)
rope pushdowns                                  - 2 x 8/12   (#50)


AIS: 'hips & knees'
time = 20 minutes



100 day push up challenge:  Day 51 (1326 total) 


weight  = 249 (gym scale) 

10/13 WOD

10:30am

swim: 'untimed laps'

8 free style laps
4 breast stroke laps



tabata: 'pushups'

8 rounds of 20 seconds on/ 10 seconds off

total = 9/7/5/5/4/4/4/7 = 45



run: 'sprint repeats'

10 rounds of 5 seconds on/ 30 seconds off (100%)



100 day push up challenge:  Day 48 (1176 total)

7/27 hybrid program

1:30pm
soccer: 'drills'

dribbling drills

time = 60 minutes


8pm
swim: 'freestyle intervals'

3 x 5 laps = 750m

time = 4:56, 4:35, 4:43

7/25 hybrid program

8pm
swim: 'breast stroke'

5 laps = 250m

time = not for time

1/19 hybrid program

7am
cfe: run 'short intervals'

40 seconds on/ 20 seconds off (rios/albertsons)

distance = 1.5 miles (11 out, 10 in)


10am
swim: 'freestyle'

10 laps = 500m

time = not for time


6pm
soccer: 'practice'

1/2 drill, 4on3 scrimmage

time = 1:30


8pm
swim: 'breast stroke'

5 laps = 250m

time = not for time

7/17 hybrid program

5:30pm
swim: 'freestyle'

10 laps = 500m

time = not for time

7/9 hybrid program

swim: 'light'

time = 45 minutes