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
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
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)
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