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Training Log: zach.schroeder

In the last 7 days:

activity # timemileskm+ft
  Cross Training5 5:45:08 3.4 5.47 5750
  Running2 39:37 6.0(6:36) 9.66(4:06)
  Total5 6:24:45 9.4 15.13 5750
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1:41
0:00
ThFrSaSuMoTuWe

Tuesday Dec 6 #

Cross Training 45:02 [3]

morning muscular endurance workout

Running 26:14 [3] 4.0 mi (6:34 / mi)

Cross Training 30:00 [3]

4 sets:
4 BB press @115lb
4 pull ups

6 rounds:
8 single arm KB snatch 53lb
40yd sled push 125lb

clean and press kb

Monday Dec 5 #

Cross Training 44:12 [3] +3000ft

3000ft on Jacob's ladder

4 rounds:
20 sec walking plank
20 sec su
20 sec rest

cool down

Running 13:23 [3] 2.0 mi (6:41 / mi)

warm up mile and cool down mile

Cross Training 44:00 [3]

3 rounds:
5 Curtis P's
3 scotty bob's

8 rounds:
2 Curtis P's increasing weight to 155lb
2 explosive squat jumps

5 rounds:
Every 60sec:
3 Curtis P's @ 95lb
6 burpees

Saturday Dec 3 #

Cross Training 1:02:34 [3] 2.0 mi (31:17 / mi) +1500ft 18:17 / mi

warm up mile

3 rounds:
8 KB walking lunges
8 pu
8 su
stretch

6 rounds:
4X shoulder hold lunges increasing weight
5X KB floor press

5 rounds:
4X walking lunges
8 clapping pu

1500ft Jacobs ladder

cool down mile

Friday Dec 2 #

Cross Training 1:01:32 [3] +1250ft

1mi bike warm up

3 rounds:
5 clean and press @ 95
10 squats

8 rounds:
increasing weight clean and press X2
explosive burpees X2

3 rounds:
6 front squats
6 back squats

5 rounds:
15 squat jumps every 60 secs

1250ft on Jacobs ladder

Thursday Dec 1 #

Cross Training 57:48 [3] 1.4 mi (41:17 / mi)

10min warm up run

5 sets of 10 deads

4 sets:
8 KB clean and press
8 KB shoulder press
10 sg arm row
8 KB thrusters

4 rounds:
8 35lb KB su
30sec plank
8 keg lifts
30sec superman

cool down

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