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Training Log: zach.schroeder

In the last 7 days:

activity # timemileskm+ft
  Cross Training4 3:26:44 3.0 4.83
  Running3 1:16:15 11.0(6:56) 17.7(4:18)
  Total4 4:42:59 14.0 22.53
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Friday Feb 24 #

Running 33:48 [3] 5.0 mi (6:46 / mi)

Cross Training 46:23 [3]

6 Rounds:
4X squat cleans to 165lb

5 rounds:
first 3, 8 thrusters at 95lb
last 2, 5 thrusters at 115lb
burpee

4 rounds:
5 burpee pull ups
10 jumping lunges
20sec rest

Thursday Feb 23 #

Cross Training 52:57 [3] 1.5 mi (35:18 / mi)

warm up

work:
100 air squats
3X 40m suicide sprint
90 walking lunges
3X 40m suicide sprint
80 mountain climbers
3X 40m suicide sprint
70 sumo squats
3X 40m suicide sprint
60 calve raises
3X 40m suicide sprint
50sec wall sit
3X 40m suicide sprint
40 curtsy lunges
3X 40m suicide sprint
20 squat jumps
3X 40m suicide sprint
10 burpees
3X 40m suicide sprint

Wednesday Feb 22 #

Running 13:30 [3] 2.0 mi (6:45 / mi)

warm up

Cross Training 52:12 [3] 1.5 mi (34:48 / mi)

5 rounds:
6 BB clean and press @115
10 GHD su's
10 back extensions

.75mi run
500m row
.5mi run
500m row
.25mi run
500m row

stretch focus on legs

Tuesday Feb 21 #

Running 13:45 [3] 2.0 mi (6:52 / mi)

warm up/cool down run

Cross Training 55:12 [3]

8 rounds:
4 front squats, increasing weight

7 rounds:
BB military press, increasing weight

5 rounds:
10 24" box burpees
10 ring toe touches
6 32lb KB curl and press

lower back and leg stretches

Running 15:12 [3] 2.0 mi (7:36 / mi)

legs were restless before bed

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