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Training Log: zach.schroeder

In the last 7 days:

activity # timemileskm+ft
  Cross Training5 7:01:19 6.5 10.46 1000
  Hockey1 45:00
  Total5 7:46:19 6.5 10.46 1000
«
1:56
0:00
MoTuWeThFrSaSu

Friday Mar 24 #

Cross Training (APFT) 20:00 [3] 2.0 mi (10:00 / mi)

PU: 87
SU: 93
Run: 12:12 (indoor track, worst time in 6 years, not a fan.)

Thursday Mar 23 #

Cross Training 45:23 [3]

5 rounds:
250m row
max effort pull ups
20 medicine ball squats
20 medicine ball Russian twists

sled pushes

3 rounds:
20 medicine ball partner su's

4 rounds:
8 bent over KB rows

Cross Training 1:04:52 [3] 1.0 mi (1:04:53 / mi)

10min bike warm up

active recovery leg focus

5 rounds:
4 squat cleans @ 135
100yd 100lb sandbag carry

4 rounds:
4 squat clean and press @ 135

1mi walk on high incline 15min pace

Wednesday Mar 22 #

Cross Training 53:11 [3] 1.0 mi (53:12 / mi)

4km row

10 sets of 30:30r ski erg
500m ski erg

1mi run

550ft on Jacobs ladder

Cross Training 1:03:28 [3]

10min bike warm up

6 rounds:
4 hang power cleans @ 135lb

5 rounds:
split jerk X3

snatch practice

10 rounds:
.10mi sprint on the curve
20sec rest

Tuesday Mar 21 #

Cross Training 1:02:24 [3] 2.5 mi (24:58 / mi)

5 rounds:
.5mi run

down and up ladders:
5 4 3 2 1 2 3 4 5 pull ups
20 15 10 5 10 15 20 of pu and su

dips
60 more pu and su
pull ups

leg holds and supermans

Hockey 45:00 [3]

Monday Mar 20 #

Cross Training 49:28 [3] +1000ft

warm up

5 rounds:
200ft Jacobs ladder
30 24" step ups w/53lb kb's

max effort pull ups
max effort dips

tabata Russian twists

Cross Training 1:02:33 [3]

5min bike warm up

9 rounds:
box squat building up to 225lb
bench leg lifts X10

4 rounds:
7 strict chest to bar pull ups
14 20lb wall balls

3 rounds:
wall handstand pu's

5 rounds:
6 thrusters @ 115lb

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