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Training Log Archive: nealont1

In the 7 days ending Apr 27, 2013:

activity # timemileskm+m
  Aerobic4 3:12:00
  Strength2 1:15:00
  P/E2 1:03:42
  S/E1 1:00:00
  Total9 6:30:42

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SuMoTuWeThFrSa

Saturday Apr 27, 2013 #

Strength (Front Squat 1RM ) 40:00 [3]

Warm-up
2x Barbell Complex @ 75#
5x5 Front Squat @ 2x 20-25# DB's

Main:
Work up to 1RM Front Squat
3x135#
3x155#
1x185#
1x205#
0x225#
3x165#

5 PM

P/E (FYF) 28:42 [3]

1.7 Mile Farmer's Carry @ 2x 40# Water Cans
TIME: 28:42
6 PM

Aerobic (Run) 20:00 [1]

Run 20 min @ E Pace

Friday Apr 26, 2013 #

Aerobic (Run) 42:00 [1]

Run 42 min @ E Pace
5 PM

Aerobic (30/30's) 42:00 [3]

10 min Run @ E Pace
3 x 6min Blocks (30/30) @ ~2mi Race Pace
10 min Run @ E Pace

Thursday Apr 25, 2013 #

Strength (Deadlift 1RM) 35:00 [3]

Warm-up:
Bike 10 min @ E Pace

Main:
Work up to 1RM Deadlift
8x135#
4x225#
2x275#
1x315#
1x335#
1x355#

Wednesday Apr 24, 2013 #

P/E (Bodyweight 30/30's) 35:00 [3]

Warm-up:
Squats, Lunges,

Main:
4x 30/30 Intervals
Pushup, Squat, V-Situp
Rest is "Hell Style," FLR, Squat, 6 inches,
Rest 1 min between sets

Cool Down:
16 min run @ E Pace

Tuesday Apr 23, 2013 #

Aerobic (Run) 1:28:00 [1]

AM: Run 45 min @ E Pace
PM: Run 43 min @ E Pace

Monday Apr 22, 2013 #

S/E (Kettlebell Mountain) 1:00:00 [3]

Warm-up:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat @ 53#
2x20m OH Lunge @ 2x15#

3x Dumbbell Complex @ 15-20# DB's

Main:
"Kettlebell Mountain"
Swing + Goblet Squat + Push-up
5-10-15-15-10-5
1st - 35# KB
2nd - 53# KB
3rd - 35# KB
*3rd set only completed through first 15x set

Cool down:
5 min walk

Sunday Apr 21, 2013 #

Note
(rest day)

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