8:30am
run: intervals (ladder)
3 rounds of 30 seconds on 30/20/10 seconds off
distance = .75miles
10/10 hybrid program
9:30am
run: intervals (40 on/20 off)
8 x 40 seconds on/ 20 seconds off
distance = 800m est.
run: intervals (40 on/20 off)
8 x 40 seconds on/ 20 seconds off
distance = 800m est.
8/14 hybrid program
6pm
soccer: 'practice'
goalie drills, long pass to one time & dribble drill
time = 1:15
soccer: 'practice'
goalie drills, long pass to one time & dribble drill
time = 1:15
8/11 hybrid program
6pm
soccer: 'practice'
6on2passing, 3on3 keep away with xtra attacker, 4on4 scrimmage
time = 1:15
soccer: 'practice'
6on2passing, 3on3 keep away with xtra attacker, 4on4 scrimmage
time = 1:15
8/8 hybrid program
7pm
run: 'mile'
distance = 1 mile (rios)
time = 8:54PR
this actually was a PR for this road coarse. the old mark went back to dec. 28th, 2008 with a time of 9:30. beat that time by 36 seconds.
run: 'mile'
distance = 1 mile (rios)
time = 8:54PR
this actually was a PR for this road coarse. the old mark went back to dec. 28th, 2008 with a time of 9:30. beat that time by 36 seconds.
8/3 hybrid program
7am
run: 'short intervals'
8 rounds of 40 seconds on/ 20 seconds off
distance = .7 miles
run: 'short intervals'
8 rounds of 40 seconds on/ 20 seconds off
distance = .7 miles
8/2 hybrid program
6pm
soccer: 'practice'
6on2passing, 4on4 keep away extra attacker, 4on4 scrimmage extra attacker
time = 1:30
soccer: 'practice'
6on2passing, 4on4 keep away extra attacker, 4on4 scrimmage extra attacker
time = 1:30
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
soccer: 'drills'
dribbling drills
time = 60 minutes
8pm
swim: 'freestyle intervals'
3 x 5 laps = 750m
time = 4:56, 4:35, 4:43
7/24 hybrid program
10am
metcon: 'pullups/pushups/squats'
5 jumping chin ups
10 push ups
15 squats
time = 2:55
soccer: 'practice'
4on1box, 3on3 scrimmage
time = 1:45
metcon: 'pullups/pushups/squats'
5 jumping chin ups
10 push ups
15 squats
time = 2:55
soccer: 'practice'
4on1box, 3on3 scrimmage
time = 1:45
7/21 hybrid program
9pm
soccer: 'game'
time = 50 minutes
another 5-4 victory! 3-0-1 on the season for 10 pts.
soccer: 'game'
time = 50 minutes
another 5-4 victory! 3-0-1 on the season for 10 pts.
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
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
1/18 hybrid program
11am
run: 'TT'
2.5 miles (blue sky)
my time = 30 minutes
5pm
metcon: 'pullup/pushups'
12-9-6
jumping chin ups
push ups
time = 2:42
agility cones: 20 minutes
soccer: 'dribbling'
time = 10 minutes
run: 'TT'
2.5 miles (blue sky)
my time = 30 minutes
5pm
metcon: 'pullup/pushups'
12-9-6
jumping chin ups
push ups
time = 2:42
agility cones: 20 minutes
soccer: 'dribbling'
time = 10 minutes
7/16 hybrid program
9:30am
soccer: 'practice'
cone shuffle/shot, long balls, 3on1, 2on2
time = 1:30
agility cones: 20 minutes
soccer: 'practice'
cone shuffle/shot, long balls, 3on1, 2on2
time = 1:30
agility cones: 20 minutes
7/14 hybrid program
7pm
soccer: 'game'
time = 50 minutes
we got our revenge this week. ended up winning this one in the last minute with a penalty kick for a 5-4 victory.
soccer: 'game'
time = 50 minutes
we got our revenge this week. ended up winning this one in the last minute with a penalty kick for a 5-4 victory.
7/11 hybrid program
9:30am
bike "beach cruiser/trailer tow"
8 miles (est.)(mb/pb)
my time = 1.5 hour
bike "beach cruiser/trailer tow"
8 miles (est.)(mb/pb)
my time = 1.5 hour
7/10 hybrid program
9:30am
soccer: 'practice'
3on1box, 3on3
time = 1:30
injury: just a deep bruise of the upper, outside of my right calf. nothing serious, but its making me limp. should be fine come game day
soccer: 'practice'
3on1box, 3on3
time = 1:30
injury: just a deep bruise of the upper, outside of my right calf. nothing serious, but its making me limp. should be fine come game day
7/8 hybrid program
training: 'rehab'
5x5 jumping pullups
2x10 KB swings #15
2x10 KB swings 1.5 pood
2x5 strict press #95
1x10 wall balls #10
3x5 push ups
3x5 jumping dips
3x10 slam balls #10
5x20 single unders
soccer: 'skills'
dribbling technique
left leg power kicks
tabata: '#10 medicine ball press'
20 seconds on/ 10 seconds off for 8 rounds
totals = 216 (28,28,24,28,28,24,28,28)
total time = 1 hour
5x5 jumping pullups
2x10 KB swings #15
2x10 KB swings 1.5 pood
2x5 strict press #95
1x10 wall balls #10
3x5 push ups
3x5 jumping dips
3x10 slam balls #10
5x20 single unders
soccer: 'skills'
dribbling technique
left leg power kicks
tabata: '#10 medicine ball press'
20 seconds on/ 10 seconds off for 8 rounds
totals = 216 (28,28,24,28,28,24,28,28)
total time = 1 hour
6/30 hybrid program
6pm
soccer: 'game'
time = 50 minutes
this was an ugly game. alot of shoving & pushing. we ended up losing 6-2. we are a better team then they are but lost this game early with poor defense. we got into bad habits in the second half of the game last week & it carried over. we play the same team next week so we have to prepare better
soccer: 'game'
time = 50 minutes
this was an ugly game. alot of shoving & pushing. we ended up losing 6-2. we are a better team then they are but lost this game early with poor defense. we got into bad habits in the second half of the game last week & it carried over. we play the same team next week so we have to prepare better
6/24 hybrid program
11am
bike "beach cruiser/trailer tow"
10 miles (est.)(mb/pb)
my time = 1:40 hours
bike "beach cruiser/trailer tow"
10 miles (est.)(mb/pb)
my time = 1:40 hours
6/23 hybrid program
6pm
soccer: 'game'
time = 48 minutes
got the win tonight! this gives us 4pts after two games & tied for first. still not sure how good this team is cuz the the team we beat last night was the only team we beat last season.
soccer: 'game'
time = 48 minutes
got the win tonight! this gives us 4pts after two games & tied for first. still not sure how good this team is cuz the the team we beat last night was the only team we beat last season.
6/22 hybrid program
7am
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 = 1.25 miles
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 = 1.25 miles
6/21 hybrid program
10am
strength/rehab: 'squat/press/pullup'
back squats 3x3 - (#95)
strict press 3x5 - (#95)
assisted pullups - 3x3 (bw-#160, bw-#130, bw-#100)
tabata: 'box jumps 24"'
20 seconds on/ 10 seconds off
total = 81 (15,11,10,9,9,9,9,9)
6pm
soccer: 'practice'
4on1, 3v2
time = 1:00
strength/rehab: 'squat/press/pullup'
back squats 3x3 - (#95)
strict press 3x5 - (#95)
assisted pullups - 3x3 (bw-#160, bw-#130, bw-#100)
tabata: 'box jumps 24"'
20 seconds on/ 10 seconds off
total = 81 (15,11,10,9,9,9,9,9)
6pm
soccer: 'practice'
4on1, 3v2
time = 1:00
6/20 hybrid program
training: 'rehab'
2x5 jumping pullups
2x10 KB swings #15
2x20 single unders
run: 'tabata'
20 seconds on/ 10 seconds off
distance = .39 miles (gps)
soccer: 'skills'
dribbling technique
time = 20 minutes
2x5 jumping pullups
2x10 KB swings #15
2x20 single unders
run: 'tabata'
20 seconds on/ 10 seconds off
distance = .39 miles (gps)
soccer: 'skills'
dribbling technique
time = 20 minutes
6/16 hybrid program
soccer: 'game'
time = 48 minutes
got some new players on the team & the chemistry has improved. we ended up in a draw against last season's defending champs. should of had the win since we were up 5-2 with 5 minutes left but they pressed us hard & tied it.
time = 48 minutes
got some new players on the team & the chemistry has improved. we ended up in a draw against last season's defending champs. should of had the win since we were up 5-2 with 5 minutes left but they pressed us hard & tied it.
6/15 hybrid program
training: 'rehab/soccer'
3x5 jumping pullups
3x10 KB swings #15
3x3 wall balls #10
3x5 push ups
5x20 single unders
agility cones: 10 minutes
soccer: 'skills'
dribbling technique
5x50 left leg wall balls
total time = 45 minutes
3x5 jumping pullups
3x10 KB swings #15
3x3 wall balls #10
3x5 push ups
5x20 single unders
agility cones: 10 minutes
soccer: 'skills'
dribbling technique
5x50 left leg wall balls
total time = 45 minutes
6/14 hybrid program
9am
bike "beach cruiser/trailer tow"
8 miles (mission bay)
my time = (est.) 2 hours
bike "beach cruiser/trailer tow"
8 miles (mission bay)
my time = (est.) 2 hours
6/13 hybrid program
training: 'rehab/soccer'
2x10 calf raises
2x10 KB swings #15
2x10 air squats
2x5 jumping pullups
5x20 single unders
soccer: 'skills'
dribbling technique
reaction ball
5x50 left leg wall balls
total time = 45 minutes
2x10 calf raises
2x10 KB swings #15
2x10 air squats
2x5 jumping pullups
5x20 single unders
soccer: 'skills'
dribbling technique
reaction ball
5x50 left leg wall balls
total time = 45 minutes
6/5 hybrid program
9am
soccer: 'practice'
box&1, 2on2
time = 1:15
noon
bike "beach cruiser/trailer tow"
5 miles (mission bay)
my time = ?
soccer: 'practice'
box&1, 2on2
time = 1:15
noon
bike "beach cruiser/trailer tow"
5 miles (mission bay)
my time = ?
5/12 hybrid program
8pm
soccer: 'game'
time = 40:00
got our first win! 11-3. added a couple experienced players to the roster which has helped out.
soccer: 'game'
time = 40:00
got our first win! 11-3. added a couple experienced players to the roster which has helped out.
5/10 hybrid program
9:30am
run: 'stroller runabout'
distance = 4.5 miles (pomorado)
time = 1:29:46
6pm
soccer: 'practice'
time = 45 minutes
run: 'stroller runabout'
distance = 4.5 miles (pomorado)
time = 1:29:46
6pm
soccer: 'practice'
time = 45 minutes
5/5 hybrid program
soccer: 'game'
time = 40:00
the game was horrible. every week i can say we improved but not this week. the only good point is that we got a good goalie now & he played his but off
time = 40:00
the game was horrible. every week i can say we improved but not this week. the only good point is that we got a good goalie now & he played his but off
5/2 hybrid program
9am
run: 'stroller runabout'
distance = 3.5 miles (MBay)
10 x 50 yard 3/4 sprints incorporated into the long run
time = 52:37
run: 'stroller runabout'
distance = 3.5 miles (MBay)
10 x 50 yard 3/4 sprints incorporated into the long run
time = 52:37
4/29 hybrid program
9am
run: 'stroller runabout'
distance = 3 miles (MB)
time = 51:52
this was a fun run with the kids & dave down the boardwalk and around the bay.
run: 'stroller runabout'
distance = 3 miles (MB)
time = 51:52
this was a fun run with the kids & dave down the boardwalk and around the bay.
4/28 hybrid program
soccer: 'game'
time = 40:00
only lost this game by one goal. we were up 1 goal with 3 minutes left after coming back, but couldn't keep the lead. still the teams best game by far. still improving every week.
time = 40:00
only lost this game by one goal. we were up 1 goal with 3 minutes left after coming back, but couldn't keep the lead. still the teams best game by far. still improving every week.
4/25 hybrid program
soccer: 'practice'
box & 1, 3 on 2
time = 1:15
the back felt really good. no aches or pains at all. didn't go 100% though only about 90% which is a really good sign for thursday's game.
box & 1, 3 on 2
time = 1:15
the back felt really good. no aches or pains at all. didn't go 100% though only about 90% which is a really good sign for thursday's game.
4/18 hybrid program
10am
strength (boxsquat/OHS/backsquat/isosquats)
DE box squat 12" - 10x2 (#185)
ME overhead squats - 4x3 (#95,#135,#155,#175)
ME back squat - 3x3 (#135,#225,#315)
ME isometric squats - 3x1 (#405,#405,#495)
ME push press - 4x3 (#95,#135,#155.#175,#195,#215*) *failure: 1 rep
metcon: 'boxjump/dbswing/thursters'
3 rounds for time
12 box jump 12"
9 db swing #50
6 thrusters #95
time = DNF (injured back)
well this really sucks. i really messed up my back on the 4th rep of thrusters during my metcon. got home, laid on the floor & couldn't get up for 24 hours. on muscle relaxers, pain pills, & anti-inflammatory right now. good thing this week we have a bye in soccer!
strength (boxsquat/OHS/backsquat/isosquats)
DE box squat 12" - 10x2 (#185)
ME overhead squats - 4x3 (#95,#135,#155,#175)
ME back squat - 3x3 (#135,#225,#315)
ME isometric squats - 3x1 (#405,#405,#495)
ME push press - 4x3 (#95,#135,#155.#175,#195,#215*) *failure: 1 rep
metcon: 'boxjump/dbswing/thursters'
3 rounds for time
12 box jump 12"
9 db swing #50
6 thrusters #95
time = DNF (injured back)
well this really sucks. i really messed up my back on the 4th rep of thrusters during my metcon. got home, laid on the floor & couldn't get up for 24 hours. on muscle relaxers, pain pills, & anti-inflammatory right now. good thing this week we have a bye in soccer!
4/16 hybrid program
9am
soccer: 'practice: dribbling'
time = 20 minutes
metcon: 'wallball/kbswings/pullups'
21-15-9
#10 wall balls
1.5 pood KB swings
jumping pullups
time = 8:00
soccer: 'practice: dribbling'
time = 20 minutes
metcon: 'wallball/kbswings/pullups'
21-15-9
#10 wall balls
1.5 pood KB swings
jumping pullups
time = 8:00
4/14 hybrid program
8am
strength (press/pullup)
push press - 4x3 (#95,#135,#155,#175,#195*) *failure: 1rep
chin ups - 3x3 (bw-#150,bw-#120,bw-#90)
7pm
soccer game: 40 minutes
strength (press/pullup)
push press - 4x3 (#95,#135,#155,#175,#195*) *failure: 1rep
chin ups - 3x3 (bw-#150,bw-#120,bw-#90)
7pm
soccer game: 40 minutes
4/12 hybrid program
9am
strength (pullup/clean)
chin ups - 3x5 (bw-#170,bw-#150,bw-#130)
hang power clean - 5x1 (#95,#115,#135,#135,#135)
Bike: 'spin class'
time = 1 hour
strength (pullup/clean)
chin ups - 3x5 (bw-#170,bw-#150,bw-#130)
hang power clean - 5x1 (#95,#115,#135,#135,#135)
Bike: 'spin class'
time = 1 hour
4/11 hybrid program
9am
strength (press/squat)
DE back squat - 10x2 (#225)
ME strict press - 4x3 (#95,#135,#155.#175*) *failure: 1 rep
metcon: 'boxjump/dbswing/press'
21-15-9
12" box jump
#35 db swing
#65 strict press
time = 4:56
strength (press/squat)
DE back squat - 10x2 (#225)
ME strict press - 4x3 (#95,#135,#155.#175*) *failure: 1 rep
metcon: 'boxjump/dbswing/press'
21-15-9
12" box jump
#35 db swing
#65 strict press
time = 4:56
4/1 hybrid program
9am
run: 'stroller runabout'
distance = 7 miles (MB/PB/LaJolla)
time = 2:13:02
this was a fun run with the kids up the boardwalk!
run: 'stroller runabout'
distance = 7 miles (MB/PB/LaJolla)
time = 2:13:02
this was a fun run with the kids up the boardwalk!
3/31 hybrid program
8am
strength (press)
push press - 6x3 (#95,#135,#155,#175,#195,#215)
BBpress/DBpress/DBlaterals (superset) - 1x15,10,10 & 1x10,5,10 (#95,#25,#10)
9pm
soccer game: 40 minutes
strength (press)
push press - 6x3 (#95,#135,#155,#175,#195,#215)
BBpress/DBpress/DBlaterals (superset) - 1x15,10,10 & 1x10,5,10 (#95,#25,#10)
9pm
soccer game: 40 minutes
3/30 hybrid program
8am
strength (pullup/clean)
chin ups - 3x3 (bw-#150,bw-#120,bw-#90)
hang power clean - 3x3 (#95)
Bike: 'spin class'
time = 1 hour
strength (pullup/clean)
chin ups - 3x3 (bw-#150,bw-#120,bw-#90)
hang power clean - 3x3 (#95)
Bike: 'spin class'
time = 1 hour
3/29 hybrid program
9am
xfit: strength (thruster/press)
thrusters - 7x3 (#95,#135,#145,#155,#165,#175,#185)
strict press - 3x3 (#95)
xfit: strength (thruster/press)
thrusters - 7x3 (#95,#135,#145,#155,#165,#175,#185)
strict press - 3x3 (#95)
3/20 hybrid program
run: 'slog'
distance = 1.75 miles
time = ?
the compartment syndrome hurt so bad i had to stop alot and stretch them out. not good.
distance = 1.75 miles
time = ?
the compartment syndrome hurt so bad i had to stop alot and stretch them out. not good.
3/14 hybrid program
9am
strength (press)
ME strict press - 5x1 (#135,#155.#175,#185,#190*) *failure
metcon: 'jumprope/DBswings/box jumps/wallball/burpee'
50 single unders
40 DB swings #35
30 box jumps 12"
20 wall balls #10
10 burpees
time = 5:28
9pm
soccer game: 40 minutes
strength (press)
ME strict press - 5x1 (#135,#155.#175,#185,#190*) *failure
metcon: 'jumprope/DBswings/box jumps/wallball/burpee'
50 single unders
40 DB swings #35
30 box jumps 12"
20 wall balls #10
10 burpees
time = 5:28
9pm
soccer game: 40 minutes
3/11 hybrid program
9am
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155.#175)
DE back squat - 12x2 (#225)
ME chin up - 4x1,1x8 (bw-#130,bw-#90,bw-#70,bw-#50;bw-#120)
metcon: 'box jumps/DBswings/press'
3 rounds for time:
9 box jumps 24"
6 DB swings #45
3 push press #135
time = 2:27
3pm
run: 'stroller runabout'
distance = 3.75 miles (henrys/albertsons)
time = 1:16:59
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155.#175)
DE back squat - 12x2 (#225)
ME chin up - 4x1,1x8 (bw-#130,bw-#90,bw-#70,bw-#50;bw-#120)
metcon: 'box jumps/DBswings/press'
3 rounds for time:
9 box jumps 24"
6 DB swings #45
3 push press #135
time = 2:27
3pm
run: 'stroller runabout'
distance = 3.75 miles (henrys/albertsons)
time = 1:16:59
3/7 hybrid program
1pm
strength (incline/squat/pullup)
ME incline press - 4x3,1x12 (#135,#155,#175,#195;#135)
ME back squat - 3x3,1x12 (#135,#225,#315;#135)
ME chin ups - 3x10 (bw-#160)
tabata: 'wall ball'
20sec on, 10sec off for 8 rounds
#10 wall balls
totals = (8/8/9/9/8/8/8/8)
strength (incline/squat/pullup)
ME incline press - 4x3,1x12 (#135,#155,#175,#195;#135)
ME back squat - 3x3,1x12 (#135,#225,#315;#135)
ME chin ups - 3x10 (bw-#160)
tabata: 'wall ball'
20sec on, 10sec off for 8 rounds
#10 wall balls
totals = (8/8/9/9/8/8/8/8)
3/5 hybrid program
7am
run: 'runabout'
distance = 5.5 miles (downtown phoenix)
time = 1:14:42
phoenix is so flat i probably could run a marathon there.
run: 'runabout'
distance = 5.5 miles (downtown phoenix)
time = 1:14:42
phoenix is so flat i probably could run a marathon there.
3/4 hybrid program
5pm
metcon: 'jumprope/dbswings/thrusters'
3 rounds for time:
20 single unders
12 db swings #50
6 db thrusters #35
time = 4:03
metcon: 'jumprope/dbswings/thrusters'
3 rounds for time:
20 single unders
12 db swings #50
6 db thrusters #35
time = 4:03
3/2 hybrid program
10am
strength (dead/pullup)
ME deadlift - 4x1 (#205,#275,#325,#375)
ME chin up - 3x3 (bw-#150,bw-#120,bw-90)
metcon: 'box jumps/wallballs/DBswings'
12-9-6:
24" box jumps
#10 wall balls
DB swings #35
time = 3:47
6pm
cfe: 'timed tosh'
run: 3x (2 minutes + 3 minutes + 4 minutes)
Rest the exact time it takes you to do each interval in each set.
distance = 2.5 miles
strength (dead/pullup)
ME deadlift - 4x1 (#205,#275,#325,#375)
ME chin up - 3x3 (bw-#150,bw-#120,bw-90)
metcon: 'box jumps/wallballs/DBswings'
12-9-6:
24" box jumps
#10 wall balls
DB swings #35
time = 3:47
6pm
cfe: 'timed tosh'
run: 3x (2 minutes + 3 minutes + 4 minutes)
Rest the exact time it takes you to do each interval in each set.
distance = 2.5 miles
2/28 hybrid program
9am
strength (press/OHS)
ME overhead squat - 3x3 (#95,#135,#155,#175*,#135) *1rep
ME push press - 4x3 (#135,#155,#175,#195)
metcon: 'thruster/SDHP'
15-12-9
#95 thruster
#95 sumo deadlift high pull
time = 4:33
strength (press/OHS)
ME overhead squat - 3x3 (#95,#135,#155,#175*,#135) *1rep
ME push press - 4x3 (#135,#155,#175,#195)
metcon: 'thruster/SDHP'
15-12-9
#95 thruster
#95 sumo deadlift high pull
time = 4:33
2/25 hybrid program
9am
strength (press/squat)
ME push press - 6x3 (#95,#135,#155,#175,#195,#215*) *2 reps
DE box squat 12" - 10x2 (#185)
run: 'stroller runabout'
distance = 4.4 miles (rbplaza)
time = 1:21:17
strength (press/squat)
ME push press - 6x3 (#95,#135,#155,#175,#195,#215*) *2 reps
DE box squat 12" - 10x2 (#185)
run: 'stroller runabout'
distance = 4.4 miles (rbplaza)
time = 1:21:17
2/23 hybrid program
9am
strength: (deadlift/pullup)
ME deadlift - 5x1 (#205,#275,#325,#275,#205))
ME chin ups - 3x8 (bw-#160)
cfe: row '12x1MIN'
12×1 minute intervals, Rest 30sec between intervals.
distance = 2517m
strength: (deadlift/pullup)
ME deadlift - 5x1 (#205,#275,#325,#275,#205))
ME chin ups - 3x8 (bw-#160)
cfe: row '12x1MIN'
12×1 minute intervals, Rest 30sec between intervals.
distance = 2517m
2/22 hybrid program
9am
Bike: 'spin class'
time = 1 hour
6pm
cfe: run '30:60×10'
do: 30:60 x 10 rounds, 30 seconds on 60 seconds off, all out efforts!
distance = .80 miles
Bike: 'spin class'
time = 1 hour
6pm
cfe: run '30:60×10'
do: 30:60 x 10 rounds, 30 seconds on 60 seconds off, all out efforts!
distance = .80 miles
2/21 hybrid program
9am
strength (press/squat)
ME strict press - 4x3 (#125,#135,#155,#165)
ME back squat - 3x3 (#135,#225,#315)
metcon: 'box jumps/DBswings/burpees'
5 rounds for time:
9 24" box jumps
6 DB swings #50
3 burpees
time = 5:43
3pm
cfe: bike "TT"
2.5 miles (gv)
my time = 8:30PR!!!!!!!
strength (press/squat)
ME strict press - 4x3 (#125,#135,#155,#165)
ME back squat - 3x3 (#135,#225,#315)
metcon: 'box jumps/DBswings/burpees'
5 rounds for time:
9 24" box jumps
6 DB swings #50
3 burpees
time = 5:43
3pm
cfe: bike "TT"
2.5 miles (gv)
my time = 8:30PR!!!!!!!
2/17 hybrid program
8am
cfe: run 'long intervals'
3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min.
times = 11:09, 12:40, 13:41
cfe: run 'long intervals'
3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min.
times = 11:09, 12:40, 13:41
2/14 hybrid program
10am
strength (press/squat/pullup)
DE push press - 10x2 (#135)
ME back squat - 3x3 (#135,#225,#315)
chin ups- 3x3 (bw-#150,bw-#120,bw-#90)
strength (press/squat/pullup)
DE push press - 10x2 (#135)
ME back squat - 3x3 (#135,#225,#315)
chin ups- 3x3 (bw-#150,bw-#120,bw-#90)
2/9 hybrid program
10am
strength (clean/pullups)
ME hang power clean - 5x1 (#95,#135,#185,#205,#205)
ME pullups - 3x3 (bw-160,bw-130,bw-100)
strength (clean/pullups)
ME hang power clean - 5x1 (#95,#135,#185,#205,#205)
ME pullups - 3x3 (bw-160,bw-130,bw-100)
2/7 hybrid program
9am
strength: (incline/OHS)
ME incline - 4x3 (#135,#155,#185,#205)
ME overhead squats - 5x3 (#95,#135,#165,#135,#95)
assistance:
rope pushdowns - 3x12 (#60,#70,#80)
row: 'sprints'
3x150m sprints
times = 30.4, 31, 30.5
strength: (incline/OHS)
ME incline - 4x3 (#135,#155,#185,#205)
ME overhead squats - 5x3 (#95,#135,#165,#135,#95)
assistance:
rope pushdowns - 3x12 (#60,#70,#80)
row: 'sprints'
3x150m sprints
times = 30.4, 31, 30.5
2/5 hybrid program
run: 'runabout'
distance = 8 miles (rbplaza/rbhigh)
time = 2:06:10
went and got a burrito by the old kashtan
distance = 8 miles (rbplaza/rbhigh)
time = 2:06:10
went and got a burrito by the old kashtan
2/4 hybrid program
9am
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155,#165)
DE back squat - 10x1 (#315)
chin ups- 3x5 (bw-#150)
plyometrics: double depth box jumps - 10x1
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155,#165)
DE back squat - 10x1 (#315)
chin ups- 3x5 (bw-#150)
plyometrics: double depth box jumps - 10x1
2/2 hybrid program
8am
strength (dead/pullup)
ME deadlift - 4x1 (#205,#275,#325,#385)
pullups - 3x3 (bw-160,bw-130,bw-100)
metcon 'jump rope/farmer walk'
3 rounds for time:
20 single unders
100 ft. farmer walk #50 DB
time = 3:02
strength (dead/pullup)
ME deadlift - 4x1 (#205,#275,#325,#385)
pullups - 3x3 (bw-160,bw-130,bw-100)
metcon 'jump rope/farmer walk'
3 rounds for time:
20 single unders
100 ft. farmer walk #50 DB
time = 3:02
1/31 hybrid program
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
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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