Hybrid Strength & Endurance Program

3/5 WOD

6pm
soccer: 'practice'
time = 1.5 hours

*injury: pulled my groin while playing soccer so i gave myself some time to heal before getting back in the gym

2/28 WOD

6pm
soccer: 'practice'
time = 1.5 hours

2/27 WOD

noon
bike: 'mission bay'
distance = 5 miles (est.)
time = 1 hour (est.)

2/26 WOD

9:30am
bike: 'RPM'
9 tracks
time = 1 hour

2/25 WOD

9:30am
tabata: 'heavy bag'
8 rounds of 20 seconds on/ 10 seconds off

yoga: 'class'
time = 1 hour

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

2/21 WOD

10am
TRX: 'home'
time = 1 hour

2/20 WOD

10:30am
yoga: 'class'
time = 1 hour

basketball: 'shootaround'
time = 30 minutes

2/19 WOD

9:30am
bike: 'RPM'
time = 1 hour

weight = 232 (gym scale)

2/18 WOD

9:30am
strength:
incline press - 12 x 2 (#135)
chin ups - 3 x 3 (-#12,-#9,-#6)

yoga: 'class'
time = 1 hour

9:30am
strength:
ME incline press - 3 x 3 (#135,#155,#185)
wide grip pull-ups - 3 x 5 (-#9,-#10,-#11)

basketball: 'shootaround'
time = 10 minutes

yoga:'class'
time = 1 hour

100 day push up challenge: Day 171 (14,706 total)

2/12 WOD

9:30am
bike: 'RPM'
time = 1 hour

100 day push up challenge: Day 170 (14,535 total)

2/11 WOD

9:30am
Strength: 'press'
DE incline press - 8 x 2 (#135)
low reverse cable flyes - 3 x 10 (#5,#4,#4)
ME chin ups - 3 x 3 (-#12,-#9,-#6)

Yoga: 'class'
time = 1 hour

4pm
strength:
hip adductor - 4 x 10 (#55,#70,#85#100)
hip abductor - 4 x 10 (#70,#85#100,#115)
RP leg extensions - 1 x 6/4/3/3/3 (#5)
RP seated leg curls - 1 x 6/4/3/3/3 (#65)
low to high woodchops - 2 x 10 (#50)
high to low woodchops - 3 x 8/10/12 (#50,#60,#70)
bw squats - 3 x 50/40/30

100 day push up challenge: Day 169 (14,365 total)

2/10 Rest Day

100 day push up challenge: Day 168 (14,196 total)

2/9 Rest Day

100 day push up challenge: Day 167 (14,028 total)

2/8 WOD

9:30am
Strength: 'press'
cable flyes              - 3 x 12/10/8 (#8,#9,#10)
rear cable flyes high    - 2 x 10 (#5,#4)
rear cable flyes low    - 2 x 10 (#4)

Yoga: 'class'
time = 1 hour

100 day push up challenge: Day 166 (13,861 total)

2/7 Rest Day

100 day push up challenge: Day 165 (13,695) total)

2/6 WOD

9:30am
Strength: 'press'
ME incline press - 3 x 3 (#135,#155,#175)
ME chinups - 3 x 3 (1 unassisted, bw-#9,bw-#7,bw-#5)
woodchops high to low - 2 x 10 (#50)

Basketball: 'shootaround'
time = 15 minutes

Yoga: 'class'
time = 1 hour

100 day push up challenge: Day 164 (13,530 total)

2/5 WOD

9am
bike: 'rpm'
time = 1 hour

bastketball: 'shootaround'
time = 20 minutes

100 day push up challenge: Day 163 (13,366 total)

2/4 WOD

9:30am
Strength:
DE incline press              - 5 x 5 (#135)
DE chinups                     - 8 x 2 (bw-#8)
low to high woodchops - 2 x 10 (#50)

Basketball: 'shootaround'
time = 10minutes

Yoga: 'class'
time = 1 hour

4pm
Strength:
cable flyes                     - 3 x 12 (#9,#10,#11)
low reverse cable flyes    - 4 x 10 (#5,#5,#4,#4)
db hammer curls                 - 3 x 20/18/15 (#17.5,#22.5,#27.5)
overhead rope extensions - 3 x 12/10/8 (#50,#60,#70)
seated db curls                    - 3 x 12/10/8 (#20,#25,#30)

100 day push up challenge: Day 162 (13,203 total)

2/3 Rest Day

100 day push up challenge: Day 161 (13,041 total)

2/2 WOD

10:30am
run: 'rehab'
distance = 2.77 miles
time = 38:34

100 day push up challenge: Day 160 (12,880 total)

2/1 WOD

9:30am
Strength: 'press'
DE incline press - 12 x 2 (#95) *1st (4) 1 min. rest/ 2nd (4) :45 sec rest/ 3rd (4) :30 rest
ME chinups - 4 x 3 (bw-#12,bw-#9,bw-#6,bw-#4)

Basketball: 'shootaround'
time = 15 minutes

Yoga: 'class'
time = 1 hour

100 day push up challenge: Day 159 (12,720 total)

1/31 WOD

10am
pilates: 'class'
time = 50 minutes

basketball: 'shootaround'
time = 45 minutes

100 day push up challenge: Day 158 (12,561 total)

1/30 WOD

9:30am
Strength: 'press'
ME incline press              - 3 x 5 (#135,#145,#155)
DE strict press                  - 8 x 2 (#95)
cable flye                          - 3 x 12/10/8 (#8,#9,#10)

Yoga: 'class'
time = 1 hour

100 day push up challenge: Day 157 (12,403 total)

1/29 WOD

9:30am
bike: 'spin class'
time = 1 hour

100 day push up challenge: Day 156 (12,246 total)

1/28 WOD

9:30am
basketball: 'shootaround'
time = 50 minutes

yoga: 'class'
time= 1 hour

100 day push up challenge: Day 155 (12,090 total)

1/27 WOD

8am
strength:
assisted chin ups    - 3 x 3 (bw-#12,bw-#9,bw-#7)
db press    - 3 x 6 (#30,#35,#40)
high to low woodchop    - 3 x 10 (#50)

bike: 'spin class'
time = 50 minutes

100 day push up challenge: Day 154 (11,935 total)

weight = 224 (gym scale)

1/26 rest day

100 day push up challenge: Day 153 (11,781 total)

1/25 WOD

11am
run: 'rehab'
distance = est. 1 mile
time = 20 minutes

100 day push up challenge: Day 152 (11,628 total)

1/24 rest day

100 day push up challenge: Day 151 (11,476 total)

1/23 rest day

100 day push up challenge: Day 150 (11,325 total)

1/22 rest day

100 day push up challenge: Day 149 (11,175 total)

1/21 WOD

8:45am
Strength: 'back'
ME deadlift - 7 x 1 (#135,#135,#185,#185,#235,#265,#135)
wide grip lat pulldown - 3 x 12/10/8 (#100,#130,#150)
straight arm pulldown - 3 x 10 (#60)

Basketball: 'shootaround'
time = 15 minutes

Yoga: 'class'
time = 1.25 hours

100 day push up challenge: Day 148 (11,026 total)

*injury update: i have still been resting the left knee, it hasn't hurt in awhile but i haven't pushed it. today, i tweaked my back again doing deadlifts. just slightly. it tightened up a bit, still did yoga

1/20 rest day

100 day push up challenge: Day 147 (10,878 total)

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)

1/18 WOD

9:30am
Yoga: 'home'

time = 45 minutes

100 day push up challenge: Day 145 (10,585 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)

1/16 WOD

9:30am
Strength:
db shrugs - 3 x 10 (#40,#55,#70)
ME incline press - 3 x 3 (#135,#155,#175)
DE strict press - 8 x 3 (#95)

Yoga: 'class'

time = 1 hour

100 day push up challenge: Day 143 (10,296 total)

1/15 WOD

9:30am
Bike: 'spin class'
time = 1 hour

100 day push up challenge: Day 142 (10,153 total)