rest day
total rest
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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