12/20 hybrid program
challenge day
shoulder felt great today!
Day 20 'cindy' challenge: 20 rounds (total 210 rounds = 1050 pullups, 2100 pushups, 3050 squats)
shoulder felt great today!
Day 20 'cindy' challenge: 20 rounds (total 210 rounds = 1050 pullups, 2100 pushups, 3050 squats)
12/19 hybrid program
challenge day
re-aggravated the left shoulder
Day 19 'cindy' challenge: 19 rounds (total 190 rounds = 950 pullups, 1900 pushups, 2750 squats)
re-aggravated the left shoulder
Day 19 'cindy' challenge: 19 rounds (total 190 rounds = 950 pullups, 1900 pushups, 2750 squats)
12/18 hybrid program
challenge day
Day 18 'cindy' challenge: 18 rounds (total 171 rounds = 855 pullups, 1710 pushups, 2465 squats)
Day 18 'cindy' challenge: 18 rounds (total 171 rounds = 855 pullups, 1710 pushups, 2465 squats)
12/17 hybrid program
challenge day
Day 17 'cindy' challenge: 17 rounds (total 153 rounds = 765 pullups, 1530 pushups, 2195 squats)
Day 17 'cindy' challenge: 17 rounds (total 153 rounds = 765 pullups, 1530 pushups, 2195 squats)
12/16 hybrid program
challenge day
Day 16 'cindy' challenge: 16 rounds (total 136 rounds = 680 pullups, 1360 pushups, 1940 squats)
Day 16 'cindy' challenge: 16 rounds (total 136 rounds = 680 pullups, 1360 pushups, 1940 squats)
12/15 hybrid program
challenge day
Day 15 'cindy' challenge: 15 rounds (total 120 rounds = 600 pullups, 1200 pushups, 1700 squats)
Day 15 'cindy' challenge: 15 rounds (total 120 rounds = 600 pullups, 1200 pushups, 1700 squats)
12/14 hybrid program
5pm
strength (clean)
DE hang power clean - 10x1 (#135)
cfe: row '10x30sec sprints'
10x30sec Sprints all out efforts. Damper setting is choice,“Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.
distance = 151m,151m,150m,148m,146m,140m,144m,144m,147m,145m
Day 14 'cindy' challenge: 14 rounds (total 105 rounds = 525 pullups, 1050 pushups, 1475 squats)
strength (clean)
DE hang power clean - 10x1 (#135)
cfe: row '10x30sec sprints'
10x30sec Sprints all out efforts. Damper setting is choice,“Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.
distance = 151m,151m,150m,148m,146m,140m,144m,144m,147m,145m
Day 14 'cindy' challenge: 14 rounds (total 105 rounds = 525 pullups, 1050 pushups, 1475 squats)
12/13 hybrid program
5pm
strength (press/squat)
ME Push Press - 3x3 (#135,#185,#235)
DE box squat (12" box) - 10x2 (#225)
Day 13 'cindy' challenge: 13 rounds (total 91 rounds = 455 pullups, 910 pushups, 1265 squats)
strength (press/squat)
ME Push Press - 3x3 (#135,#185,#235)
DE box squat (12" box) - 10x2 (#225)
Day 13 'cindy' challenge: 13 rounds (total 91 rounds = 455 pullups, 910 pushups, 1265 squats)
12/12 hybrid program
challenge day
Day 12 'cindy' challenge: 12 rounds (total 78 rounds = 390 pullups, 780 pushups, 1070 squats)
Day 12 'cindy' challenge: 12 rounds (total 78 rounds = 390 pullups, 780 pushups, 1070 squats)
12/11 hybrid program
noon
cfe: run "3x3"
3×3 min Intervals w/3min Recovery Between Intervals
distance = .29/.23/.24
Day 11 'cindy' challenge: 11 rounds (total 66 rounds = 330 pullups, 660 pushups, 990 squats)
cfe: run "3x3"
3×3 min Intervals w/3min Recovery Between Intervals
distance = .29/.23/.24
Day 11 'cindy' challenge: 11 rounds (total 66 rounds = 330 pullups, 660 pushups, 990 squats)
12/10 hybrid program
1pm
xfit: 'Filthy Fifty'
For time:
50 vertical jumps 12"
50 Jumping pull-ups
50 Kettlebell swings, 1.5 pood
Walking Lunge, 50 steps
50 Knee raises
50 Push press, 45 pounds
50 good mornings
50 Wall ball shots, 10 pound ball
50 Burpees
50 jump ropes
time = 47:10
this energy pathway needs to get built back up. behind my old PR by almost 10 minutes.
Day 10 'cindy' challenge: 10 rounds (total 55 rounds = 275 pullups, 550 pushups, 825 squats)
xfit: 'Filthy Fifty'
For time:
50 vertical jumps 12"
50 Jumping pull-ups
50 Kettlebell swings, 1.5 pood
Walking Lunge, 50 steps
50 Knee raises
50 Push press, 45 pounds
50 good mornings
50 Wall ball shots, 10 pound ball
50 Burpees
50 jump ropes
time = 47:10
this energy pathway needs to get built back up. behind my old PR by almost 10 minutes.
Day 10 'cindy' challenge: 10 rounds (total 55 rounds = 275 pullups, 550 pushups, 825 squats)
12/9 hybrid program
9am
xfit: 'CFT'
strict press = #205pr
back squat = #415pr
deadlift = #380
total = #1000pr
a legit #1000 CFT! didn't want to push the deadlifts so i did just what was necessary for the #1000.
Day 9 'cindy' challenge: 9 rounds (total 45 rounds = 225 pullups, 450 pushups, 675 squats)
xfit: 'CFT'
strict press = #205pr
back squat = #415pr
deadlift = #380
total = #1000pr
a legit #1000 CFT! didn't want to push the deadlifts so i did just what was necessary for the #1000.
Day 9 'cindy' challenge: 9 rounds (total 45 rounds = 225 pullups, 450 pushups, 675 squats)
12/8 hybrid program
9am
cfe: bike "TT"
10.2 miles (tp loop)
my time = 43:52
Day 8 'cindy' challenge: 8 rounds (total 36 rounds = 180 pullups, 360 pushups, 540 squats)
cfe: bike "TT"
10.2 miles (tp loop)
my time = 43:52
Day 8 'cindy' challenge: 8 rounds (total 36 rounds = 180 pullups, 360 pushups, 540 squats)
12/7 hybrid program
rest day
Day 7 'cindy' challenge: 7 rounds (total 28 rounds = 140 pullups, 280 pushups, 420 squats)
Day 7 'cindy' challenge: 7 rounds (total 28 rounds = 140 pullups, 280 pushups, 420 squats)
12/6 hybrid program
10am
strength (incline/squat)
DE incline bench - 12x2 (#185)
DE back squat - 8x2 (#225)
xfit: 'row/thruster'
Five rounds for time of:
Row 250 meters
35 pound dumbbell Thruster, 7 reps
time = 8:59
Day 6 'cindy' challenge: 6 rounds (total 21 rounds = 105 pullups, 210 pushups, 315 squats)
strength (incline/squat)
DE incline bench - 12x2 (#185)
DE back squat - 8x2 (#225)
xfit: 'row/thruster'
Five rounds for time of:
Row 250 meters
35 pound dumbbell Thruster, 7 reps
time = 8:59
Day 6 'cindy' challenge: 6 rounds (total 21 rounds = 105 pullups, 210 pushups, 315 squats)
12/5 hybrid program
11am
cfe: run "15″:15″x5"
2 Sets of:
15sec on 15 sec off for 5min
Recover 3 min Between sets.
distance = set 1 (.44km), set 2 (.52 km)
ran these on grass
Day 5 'cindy' challenge: 5 rounds (total 15 rounds = 75 pullups, 150 pushups, 225 squats)
cfe: run "15″:15″x5"
2 Sets of:
15sec on 15 sec off for 5min
Recover 3 min Between sets.
distance = set 1 (.44km), set 2 (.52 km)
ran these on grass
Day 5 'cindy' challenge: 5 rounds (total 15 rounds = 75 pullups, 150 pushups, 225 squats)
12/4 hybrid program
10am
cfe: bike "TT"
2.5 miles (gv)
my time = 9:09
Day 4 'cindy' challenge: 4 rounds (total 10 rounds = 50 pullups, 100 pushups, 150 squats)
cfe: bike "TT"
2.5 miles (gv)
my time = 9:09
Day 4 'cindy' challenge: 4 rounds (total 10 rounds = 50 pullups, 100 pushups, 150 squats)
12/3 hybrid program
8am
xfit: 'run'
Run 400 meters
Rest 1 minutes
Run 300 meters
Rest 1 minutes
Run 200 meters
Rest 1 minute
Run 100 meters
total time = 9:09
Day 3 'cindy' challenge: 3 rounds (total = 30 pullsups, 60 pushups, 90 squats)
xfit: 'run'
Run 400 meters
Rest 1 minutes
Run 300 meters
Rest 1 minutes
Run 200 meters
Rest 1 minute
Run 100 meters
total time = 9:09
Day 3 'cindy' challenge: 3 rounds (total = 30 pullsups, 60 pushups, 90 squats)
12/2 hybrid program
10am
xfit: 'tabata'
Tabata jumping pull-ups
Rest 1 minute
Tabata air squat
Rest 1 minute
Tabata jumping dips
Rest 1 minute
Tabata Deadlift, 135 pound barbelll
Tabata score is the least number of reps performed in any of the eight intervals.
score: 24
pullups - 8,7,6,6,6,5,5,5 = 5
squats - 12,11,10,10,8,8,10,11 = 8
dips - 9,9,7,8,7,7,7,8 = 7
deads - 8,6,4,4,4,4,4,4 = 4
Day 2 'cindy' challenge: 2 rounds (total = 15 pullsups, 30 pushups, 45 squats)
xfit: 'tabata'
Tabata jumping pull-ups
Rest 1 minute
Tabata air squat
Rest 1 minute
Tabata jumping dips
Rest 1 minute
Tabata Deadlift, 135 pound barbelll
Tabata score is the least number of reps performed in any of the eight intervals.
score: 24
pullups - 8,7,6,6,6,5,5,5 = 5
squats - 12,11,10,10,8,8,10,11 = 8
dips - 9,9,7,8,7,7,7,8 = 7
deads - 8,6,4,4,4,4,4,4 = 4
Day 2 'cindy' challenge: 2 rounds (total = 15 pullsups, 30 pushups, 45 squats)
12/1 hybrid program
CFE run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .4miles (est.)
legs felt good
'cindy' challenge - Day 1 = 1 round (5 pullsups, 10 pushups, 15 squats)
8 rounds of :20 on/ :10 off
distance = .4miles (est.)
legs felt good
'cindy' challenge - Day 1 = 1 round (5 pullsups, 10 pushups, 15 squats)
11/27 hybrid program
11am
strength (clean)
DE hang power clean - 8x2 (#95)
week 4: thrusters - 21reps @ #135 (broken 10/4/4/3)
strength (clean)
DE hang power clean - 8x2 (#95)
week 4: thrusters - 21reps @ #135 (broken 10/4/4/3)
11/26 hybrid program
1pm
cfe: bike "TT"
6.87* miles (tp)
my time = 34:50
*flat tire. the flat tire was a total bummer after climbing the steepest climb of the route. back had really tightened up on me after a couple miles but i was able to fight thru it & it loosened up a bit.
cfe: bike "TT"
6.87* miles (tp)
my time = 34:50
*flat tire. the flat tire was a total bummer after climbing the steepest climb of the route. back had really tightened up on me after a couple miles but i was able to fight thru it & it loosened up a bit.
11/24 hybrid program
2pm
strength (squat)
ME squats - 4x1 -(#315,#365,#385,#405pr)
xfit: "Jackie"
400m run
45 pound Thruster, 50 reps
30 jumping pull-ups
time = 9:22
week 4: thrusters - 15reps @ #135 (unbroken)
strength (squat)
ME squats - 4x1 -(#315,#365,#385,#405pr)
xfit: "Jackie"
400m run
45 pound Thruster, 50 reps
30 jumping pull-ups
time = 9:22
week 4: thrusters - 15reps @ #135 (unbroken)
11/22 hybrid program
11am
crossfit: 'push press'
3-3-3-3-3-3-3
#185,#195,#205,#215,#225*,#225,#235 *1rep
week 4: thrusters - 9reps @ #135 (unbroken)
crossfit: 'push press'
3-3-3-3-3-3-3
#185,#195,#205,#215,#225*,#225,#235 *1rep
week 4: thrusters - 9reps @ #135 (unbroken)
program
i feel i have made significant enough strength training gains that i want to focus my programming on metcons & endurance. so i will be following crossfit main page program along with crossfit endurance programming. i am also cutting out the milk, grains, & sugars. its time to drop the extra weight so i can be ready for triathlon season next year.
11/21 hybrid program
11am
strength (clean)
DE hang power clean - 12x1 (#135)
week 3: thrusters - 21reps @ #115 (unbroken)
strength (clean)
DE hang power clean - 12x1 (#135)
week 3: thrusters - 21reps @ #115 (unbroken)
11/18 hybrid program
8am
strength (press/squat)
ME strict press - 5/3/1 - (#115,#135,#155*) *5 reps
ME squats - 5/3/1 -(#245,#270,#340*) *5 reps
pull ups - 3x8 - (bw-150)
week 3: thrusters - 15reps @ #115 (unbroken)
strength (press/squat)
ME strict press - 5/3/1 - (#115,#135,#155*) *5 reps
ME squats - 5/3/1 -(#245,#270,#340*) *5 reps
pull ups - 3x8 - (bw-150)
week 3: thrusters - 15reps @ #115 (unbroken)
11/17 hybrid program
11am
bike "TT"
4.5 miles (vv)
my time = 16:57
thinking i need a week off. might be overtraining a bit. times are going down, extra sore after workouts,...
bike "TT"
4.5 miles (vv)
my time = 16:57
thinking i need a week off. might be overtraining a bit. times are going down, extra sore after workouts,...
11/16 hybrid program
noon
bike "TT"
2.5 miles (gv)
my time = 8:38
just missed a pr by 6 seconds. that would have made it 9 straight.
bike "TT"
2.5 miles (gv)
my time = 8:38
just missed a pr by 6 seconds. that would have made it 9 straight.
11/15 hybrid program
10am
strength (bench/squat)
bench - 5/3/1 (#185,#205,#225*) *5 reps
DE box squat (12" box) - 12x2 (#175)
rowing
5 x 150m sprints
times = :35,:30,:30,:30,:29
week 3: thrusters - 9reps @ #115
strength (bench/squat)
bench - 5/3/1 (#185,#205,#225*) *5 reps
DE box squat (12" box) - 12x2 (#175)
rowing
5 x 150m sprints
times = :35,:30,:30,:30,:29
week 3: thrusters - 9reps @ #115
11/11 hybrid program
10am
strength (press/squat)
ME strict press - 3x3 - (#105,#125,#145*) *8 reps
ME squats - 3x3 -(#250,#285,#330*) *5 reps
isometric squats - 3 sets (:30, :30, 1:00)
week 2: thrusters - 21reps @ #95 (broken: 14,7)
strength (press/squat)
ME strict press - 3x3 - (#105,#125,#145*) *8 reps
ME squats - 3x3 -(#250,#285,#330*) *5 reps
isometric squats - 3 sets (:30, :30, 1:00)
week 2: thrusters - 21reps @ #95 (broken: 14,7)
11/9 hybrid program
9am
strength (dead)
ME deadlift - 3x3 (#220,#255,#280*) *6 reps
pullups - 3x3 (bw-150,bw-120,bw-90*) *4 reps
thrusters - 15reps @ #95 (unbroken)
strength (dead)
ME deadlift - 3x3 (#220,#255,#280*) *6 reps
pullups - 3x3 (bw-150,bw-120,bw-90*) *4 reps
thrusters - 15reps @ #95 (unbroken)
11/8 hybrid program
9am
strength (bench/squat)
bench - 3x3 (#175,#195,#215*) *4 reps
DE box squat (24" box) - 12x2 (#275)
24" plyo box jump offs - 15 reps (45 sec rest)
rowing
2000 meters
time = 9:01
week 2: thrusters - 9reps @ #95
strength (bench/squat)
bench - 3x3 (#175,#195,#215*) *4 reps
DE box squat (24" box) - 12x2 (#275)
24" plyo box jump offs - 15 reps (45 sec rest)
rowing
2000 meters
time = 9:01
week 2: thrusters - 9reps @ #95
11/5 hybrid program
9am
bike "TT"
4.5 miles (vv)
my time = 15:53pr
another pr! beat the time i set a month & a half ago by 1 minute. 8 straight pr's!
bike "TT"
4.5 miles (vv)
my time = 15:53pr
another pr! beat the time i set a month & a half ago by 1 minute. 8 straight pr's!
11/4 hybrid program
9am
strength (press/squat)
ME strict press - 3x5 - (#95,#115,#135*) *8 reps
ME squats - 3x5 -(#235,#270,#305)
thrusters - 21reps @ #65 (unbroken)
strength (press/squat)
ME strict press - 3x5 - (#95,#115,#135*) *8 reps
ME squats - 3x5 -(#235,#270,#305)
thrusters - 21reps @ #65 (unbroken)
11/3 hybrid program
9am
strength (dead)
ME deadlift - 3x5 (#205,#235,#265*) *8 reps
pullups - 3x5 (bw-160,bw-130,bw-100)
metcon: 'box jumps/cleans/burpees'
3 rounds for time:
9 box jumps 24"
6 hang power cleans #95
3 burpees
time = 3:34
thrusters - 15reps @ #65 (unbroken)
strength (dead)
ME deadlift - 3x5 (#205,#235,#265*) *8 reps
pullups - 3x5 (bw-160,bw-130,bw-100)
metcon: 'box jumps/cleans/burpees'
3 rounds for time:
9 box jumps 24"
6 hang power cleans #95
3 burpees
time = 3:34
thrusters - 15reps @ #65 (unbroken)
11/1 hybrid program
11am
strength (bench/squat)
bench - 3x5 (#165,#185,#205*) *6 reps
DE box squat (24" box) - 12x2 (#245)
24" plyo box jump offs - 12 reps (45 sec rest)
metcon: 'squats/press'
21-15-9 reps for time
bw squats
#95 push press
time = stop watch malfunction
thrusters - 9reps @ #65 (unbroken)
strength (bench/squat)
bench - 3x5 (#165,#185,#205*) *6 reps
DE box squat (24" box) - 12x2 (#245)
24" plyo box jump offs - 12 reps (45 sec rest)
metcon: 'squats/press'
21-15-9 reps for time
bw squats
#95 push press
time = stop watch malfunction
thrusters - 9reps @ #65 (unbroken)
hybrid program
Mondays
Bench - (flat) 5/3/1
Squat – (DE)
Assistance: thrusters
Plyometrics: box jumps
CFE: intervals
Tuesdays
Deadlifts – 5/3/1
Pull ups – 3x3
Assistance: thrusters
Metcon: short
Wednesday
CFE: TT
Or rest
Thursday
Press (strict) – 5/3/1
Squat – 5/3/1
Assistance: thrusters
CFE: intervals
Friday
Cleans – ME & DE
Pull ups – 3x3
Assistance: deads, good mornings, back extensions, etc…
Plyometrics: box jumps
Metcon: short
Saturday
Metcon: long
Or rest
Sunday
CFE: TT
Or rest
Bench - (flat) 5/3/1
Squat – (DE)
Assistance: thrusters
Plyometrics: box jumps
CFE: intervals
Tuesdays
Deadlifts – 5/3/1
Pull ups – 3x3
Assistance: thrusters
Metcon: short
Wednesday
CFE: TT
Or rest
Thursday
Press (strict) – 5/3/1
Squat – 5/3/1
Assistance: thrusters
CFE: intervals
Friday
Cleans – ME & DE
Pull ups – 3x3
Assistance: deads, good mornings, back extensions, etc…
Plyometrics: box jumps
Metcon: short
Saturday
Metcon: long
Or rest
Sunday
CFE: TT
Or rest
2nd cycle
Squat
Week 1 – 3x5 235,270,305*
Week 2 – 3x3 250,285,320*
Week 3 – 5/3/1 270,305,340*
Week 4 – 3x5 145,185,215
Deadlift
Week 1 – 3x5 205,235,265*
Week 2 – 3x3 220,250,280*
Week 3 – 5/3/1 235,265,295*
Week 4 – 3x5 130,170,190
Bench
Week 1 – 3x5 165,185,205*
Week 2 – 3x3 175,195,215*
Week 3 – 5/3/1 185,205,225*
Week 4 – 3x5 115,135,155
Strict Press
Week 1 – 3x5 95,115,135*
Week 2 – 3x3 105,125,145*
Week 3 – 5/3/1 115,135,155*
Week 4 – 3x5 45,65,85
Week 1 – 3x5 235,270,305*
Week 2 – 3x3 250,285,320*
Week 3 – 5/3/1 270,305,340*
Week 4 – 3x5 145,185,215
Deadlift
Week 1 – 3x5 205,235,265*
Week 2 – 3x3 220,250,280*
Week 3 – 5/3/1 235,265,295*
Week 4 – 3x5 130,170,190
Bench
Week 1 – 3x5 165,185,205*
Week 2 – 3x3 175,195,215*
Week 3 – 5/3/1 185,205,225*
Week 4 – 3x5 115,135,155
Strict Press
Week 1 – 3x5 95,115,135*
Week 2 – 3x3 105,125,145*
Week 3 – 5/3/1 115,135,155*
Week 4 – 3x5 45,65,85
10/30 hybrid program
challenge day
YES!!! the 30 day burpup challenge is over. its so apropo that the final days sets are done in the rain.
today +60 burpups - 930 total
YES!!! the 30 day burpup challenge is over. its so apropo that the final days sets are done in the rain.
today +60 burpups - 930 total
10/28 hybrid program
9am
strength (press)
ME push press - 1x3,5x1(#95;#145,#165,#185,#195*,#195) *failure
run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .4miles (est.)
still have some more work to do before i get my pressing strength back %100. i took it easy on the run since its been a week or so since i ran. trying to recover from the right shin injury.
today +56 burpups - 812 total
strength (press)
ME push press - 1x3,5x1(#95;#145,#165,#185,#195*,#195) *failure
run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .4miles (est.)
still have some more work to do before i get my pressing strength back %100. i took it easy on the run since its been a week or so since i ran. trying to recover from the right shin injury.
today +56 burpups - 812 total
10/27 hybrid program
10am
bike: 'TT'
distance = 6.5 miles (phs)
time = 23:33pr
7th straight bike/run PR!!!!
today +54 burpups - 756 total
bike: 'TT'
distance = 6.5 miles (phs)
time = 23:33pr
7th straight bike/run PR!!!!
today +54 burpups - 756 total
10/26 hybrid program
9am
strength (dead)
(deload) deadlift - 3x5 (#135,#150,#185)
rowing
500m
times = 1:48
today +52 burpups - 702 total
strength (dead)
(deload) deadlift - 3x5 (#135,#150,#185)
rowing
500m
times = 1:48
today +52 burpups - 702 total
10/25 hybrid program
9am
strength (bench/squat)
bench - 1x3,2x1 (#135,#185,#225*) *4 reps
DE box squat (12" box) - 8x2 (#155)
metcon: 'wall balls/burpups'
5 rounds for time
10 wall balls #10
10 burups
time = 13:11
today +50 burpups - 650 total
strength (bench/squat)
bench - 1x3,2x1 (#135,#185,#225*) *4 reps
DE box squat (12" box) - 8x2 (#155)
metcon: 'wall balls/burpups'
5 rounds for time
10 wall balls #10
10 burups
time = 13:11
today +50 burpups - 650 total
10/23 hybrid program
11am
bike "TT"
6.0 miles (vv2)
my time = 21:33pr
sixth straight bike/run PR!
today +46 burpups - 552 total
bike "TT"
6.0 miles (vv2)
my time = 21:33pr
sixth straight bike/run PR!
today +46 burpups - 552 total
10/22 hybrid program
11am
strength (clean)
DE hang power clean - 12x2 (#115)
today +44 burpups - 506 total
strength (clean)
DE hang power clean - 12x2 (#115)
today +44 burpups - 506 total
10/21 hybrid program
9am
strength (press/squat)
ME push press - warmup, 5/3/1 - (#155,#175,#195*) *3 reps
ME squats warmup, 5/3/1 -(#260,#295,#330*) *3 reps
assistance:
plyometric box jumps 12x1 - 24" box to floor to 12" box to floor
metcon: 'box jump/situps/thrusters'
3 rounds for time:
12 box jumps 24"
9 situps
6 thrusters #95
time = 4:50
today +42 burpups - 462 total
strength (press/squat)
ME push press - warmup, 5/3/1 - (#155,#175,#195*) *3 reps
ME squats warmup, 5/3/1 -(#260,#295,#330*) *3 reps
assistance:
plyometric box jumps 12x1 - 24" box to floor to 12" box to floor
metcon: 'box jump/situps/thrusters'
3 rounds for time:
12 box jumps 24"
9 situps
6 thrusters #95
time = 4:50
today +42 burpups - 462 total
10/20 hybrid program
noon
bike "TT"
2.5 miles (gv)
my time = 8:32pr
another pr two weeks after setting this one! 5 straight pr's!
today +40 burpups - 420 total
bike "TT"
2.5 miles (gv)
my time = 8:32pr
another pr two weeks after setting this one! 5 straight pr's!
today +40 burpups - 420 total
10/19 hybrid program
11am
strength (dead)
ME deadlift - warmup, 5/3/1 (#225,#255,#285*) *7 reps
today +38 burpups - 380 total
strength (dead)
ME deadlift - warmup, 5/3/1 (#225,#255,#285*) *7 reps
today +38 burpups - 380 total
10/18 hybrid program
8am
strength (incline/squat)
ME incline - warmup,5/3/1 (#145,#165,#185*) *7 reps
DE overhead squats - warmup,8x2 (#135)
run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .45miles
today +36 burpups - 342 total
strength (incline/squat)
ME incline - warmup,5/3/1 (#145,#165,#185*) *7 reps
DE overhead squats - warmup,8x2 (#135)
run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .45miles
today +36 burpups - 342 total
10/16 hybrid program
1pm
strength (clean)
DE hang power clean - 12x1 (#135)
tabata: 'burpups'
8 rounds of 20 seconds on/ 10 seconds off
rounds 3,3,3,3,3,3,3,3 = 24 total
today +32 burpups - 272 total
strength (clean)
DE hang power clean - 12x1 (#135)
tabata: 'burpups'
8 rounds of 20 seconds on/ 10 seconds off
rounds 3,3,3,3,3,3,3,3 = 24 total
today +32 burpups - 272 total
10/15 hybrid program
9am
strength (press/squat)
ME push press - warmup, 3x3 (#145,#165,#185)
ME squats - warmup, 3x5 -(#240,#275,#310*) *5 reps
assistance:
dumbbell push press - 1x21 (#35 each)
run: '12×1 minute intervals'
Rest 30sec between intervals
my distance = 1.25 miles
today +30 burpups - 240 total
strength (press/squat)
ME push press - warmup, 3x3 (#145,#165,#185)
ME squats - warmup, 3x5 -(#240,#275,#310*) *5 reps
assistance:
dumbbell push press - 1x21 (#35 each)
run: '12×1 minute intervals'
Rest 30sec between intervals
my distance = 1.25 miles
today +30 burpups - 240 total
10/14 hybrid program
10am
bike: 'TT'
distance = 3.5 miles (gv)
time = 12:05pr
4th straight bike/run pr in a row! i beat this pr i set a week ago by 22 seconds
today +28 burpups - 210 total
bike: 'TT'
distance = 3.5 miles (gv)
time = 12:05pr
4th straight bike/run pr in a row! i beat this pr i set a week ago by 22 seconds
today +28 burpups - 210 total
10/13 hybrid program
9am
strength (dead/pullup)
ME deadlift - warmup, 3x3 (#210,#240,#270)
ME pullups - warmup, 3x3 (bw-150,bw-120,bw-90)
metcon 'box jumps/cleans'
3 rounds for time
9 box jumps 24"
3 hang power cleans #115
time = 2:02
today +26 burpups - 182 total
strength (dead/pullup)
ME deadlift - warmup, 3x3 (#210,#240,#270)
ME pullups - warmup, 3x3 (bw-150,bw-120,bw-90)
metcon 'box jumps/cleans'
3 rounds for time
9 box jumps 24"
3 hang power cleans #115
time = 2:02
today +26 burpups - 182 total
10/12 hybrid program
3pm
strength (incline/squat)
ME incline - warmup,3x5 (#135,#155,#175*) *7 reps
DE box squat (24" box) - warmup,8x2 (#225)
assistance:
overhead dumbbell press - 1x21 (#32.5 each)
run: 'hill repeats'
distance = .1 miles
times = 1:04pr, 1:12, 1:28
the hill repeats absolutely taxed me. seems like i need to do more threshold work. it turns out that 1:04 is a pr for myself by 13 seconds!
today +24 burpups - 156 total
strength (incline/squat)
ME incline - warmup,3x5 (#135,#155,#175*) *7 reps
DE box squat (24" box) - warmup,8x2 (#225)
assistance:
overhead dumbbell press - 1x21 (#32.5 each)
run: 'hill repeats'
distance = .1 miles
times = 1:04pr, 1:12, 1:28
the hill repeats absolutely taxed me. seems like i need to do more threshold work. it turns out that 1:04 is a pr for myself by 13 seconds!
today +24 burpups - 156 total
10/8 hybrid program
7am
strength (clean)
DE hang power clean - 10x2 (#95)
bike: 'TT'
distance = 3.5 miles (gv)
time = 12:27pr
2nd straight bike pr! this pr stood for almost two years. now i just need to start setting lifting pr's
today +16 burpups - 72 total
strength (clean)
DE hang power clean - 10x2 (#95)
bike: 'TT'
distance = 3.5 miles (gv)
time = 12:27pr
2nd straight bike pr! this pr stood for almost two years. now i just need to start setting lifting pr's
today +16 burpups - 72 total
10/7 hybrid program
9am
strength (press/squat)
DE push press - warmup, 8x2 (#135)
ME squats warmup, 3x5 -(#225,#260,#295)
metcon: 'box jump/press'
12-9-6
box jumps 12"
strict press #95
time = 1:47
today +14 burpups - 56 total
strength (press/squat)
DE push press - warmup, 8x2 (#135)
ME squats warmup, 3x5 -(#225,#260,#295)
metcon: 'box jump/press'
12-9-6
box jumps 12"
strict press #95
time = 1:47
today +14 burpups - 56 total
10/6 hybrid program
1pm
bike "TT"
2.5 miles (gv)
my time = 8:40pr
beat my old pr (which i set sept. 17th 2009) by 18 seconds!
today +12 burpups - 42 total
bike "TT"
2.5 miles (gv)
my time = 8:40pr
beat my old pr (which i set sept. 17th 2009) by 18 seconds!
today +12 burpups - 42 total
10/5 hybrid program
10/5 -
9am
strength (dead/pullup)
ME deadlift - warmup, 3x5 (#195, #225, #255*) *7reps
ME pullups - warmup, 3x5 (bw-180,bw-150,bw-120*) *1rep - machine was broke
rowing
500m
times = 1:50
3pm
run: 'intervals'
2 x 800m,400m,200m (1.75 miles total)
times: 4:37,2:49,1:03/5:51,2:55,0:59
today +10 burpups - 30 total
9am
strength (dead/pullup)
ME deadlift - warmup, 3x5 (#195, #225, #255*) *7reps
ME pullups - warmup, 3x5 (bw-180,bw-150,bw-120*) *1rep - machine was broke
rowing
500m
times = 1:50
3pm
run: 'intervals'
2 x 800m,400m,200m (1.75 miles total)
times: 4:37,2:49,1:03/5:51,2:55,0:59
today +10 burpups - 30 total
10/4 hybrid program
8/4 -
9am
strength (incline/squat)
ME incline - 1x5,3x5 (#95,#125,#145,#165*) *7 reps
DE box squat (12" box) - 1x2,8x2 (#95,#135)
situps - 3x12
run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .38miles (gps)
today +8 burpups - 20 total
9am
strength (incline/squat)
ME incline - 1x5,3x5 (#95,#125,#145,#165*) *7 reps
DE box squat (12" box) - 1x2,8x2 (#95,#135)
situps - 3x12
run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .38miles (gps)
today +8 burpups - 20 total
hybrid program
here is my weekly schedule for the next month:
Mondays
Bench - (incline) 5/3/1
Squat – (DE)
Assistance: press, dips, etc…
CFE: intervals
Tuesdays
Deadlifts – 5/3/1
Pull ups – 3x3
Assistance: olympic
Core: situps
Metcon: short
Wednesday
CFE: TT
Or rest
Thursday
Press – 5/3/1
Squat – 5/3/1
Assistance: OHS, front, etc…
CFE: intervals
Friday
Cleans – ME & DE
Pull ups – 3x3
Assistance: deads, good mornings, back extensions, etc…
Core: situps, windshield wipers
Metcon: short
Saturday
Metcon: long
Or rest
Sunday
CFE: TT
Or rest
Mondays
Bench - (incline) 5/3/1
Squat – (DE)
Assistance: press, dips, etc…
CFE: intervals
Tuesdays
Deadlifts – 5/3/1
Pull ups – 3x3
Assistance: olympic
Core: situps
Metcon: short
Wednesday
CFE: TT
Or rest
Thursday
Press – 5/3/1
Squat – 5/3/1
Assistance: OHS, front, etc…
CFE: intervals
Friday
Cleans – ME & DE
Pull ups – 3x3
Assistance: deads, good mornings, back extensions, etc…
Core: situps, windshield wipers
Metcon: short
Saturday
Metcon: long
Or rest
Sunday
CFE: TT
Or rest
1st cycle
Squat
Week 1 – 3x5 225,260,295*
Week 2 – 3x3 240,275,310*
Week 3 – 5/3/1 260,295,330*
Week 4 – 3x5 135,175,205
Incline
Week 1 – 3x5 125,145,165*
Week 2 – 3x3 135,155,175*
Week 3 – 5/3/1 145,165,185*
Week 4 – 3x5 75,100,115
Push Press
Week 1 – 3x5 135,155,175*
Week 2 – 3x3 145,165,185*
Week 3 – 5/3/1 155,175,195*
Week 4 – 3x5 85,105,125
Deadlift
Week 1 – 3x5 195,225,255*
Week 2 – 3x3 210,240,270*
Week 3 – 5/3/1 225,255,285*
Week 4 – 3x5 120,150,180
Week 1 – 3x5 225,260,295*
Week 2 – 3x3 240,275,310*
Week 3 – 5/3/1 260,295,330*
Week 4 – 3x5 135,175,205
Incline
Week 1 – 3x5 125,145,165*
Week 2 – 3x3 135,155,175*
Week 3 – 5/3/1 145,165,185*
Week 4 – 3x5 75,100,115
Push Press
Week 1 – 3x5 135,155,175*
Week 2 – 3x3 145,165,185*
Week 3 – 5/3/1 155,175,195*
Week 4 – 3x5 85,105,125
Deadlift
Week 1 – 3x5 195,225,255*
Week 2 – 3x3 210,240,270*
Week 3 – 5/3/1 225,255,285*
Week 4 – 3x5 120,150,180
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