Training Archive: nlewiswallsIn the 7 days ending 2008-07-12:
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| S | M | T | W | H | F | S | ||||||||||||
Saturday Jul 12 | ||
| Spin Biking 1:01:48 [4]25.02 mi (2:28 / mi) | |
| slept:6.5 weight:165lbs | ||
Friday Jul 11 | ||
| Crossfit 32:00 [5] | |
| slept:6.0 weight:165lbs | ||
| Morning workout in Arvin gym with Josh Maurmeier:
25 burpees (partner crabwalks until complete) 40 Push-ups [10 pushups, wind the clock, 10 pushups, wind the clock, and 5 each at 12, 3, 6, 9] (partner does seated dips) 15 elevated push-up (partner assisted) Stair loop through the building 100 air squats (partner does front plank) Bear crawl across gym, wall sit for one minute, and bear crawl back (partner does left plank) 50 squat jumps (partner does right plank) Stair loop through the building 3rd Floor Weight Room 30 woodchopper [15 each side @ 25% body weight] (partner does flat crunch) 30 pull-up/chin-up (partner does iron abs) 20 turkish get-up [10 each side @ 15-20% body weight] (partner does kick-outs) | ||
| Spin Biking 1:00:37 [3]24.78 mi (2:26 / mi) | |
| slept:6.0 weight:165lbs | ||
| Upper Body Strength 1:12:00 [4] | |
| slept:6.0 weight:165lbs | ||
| Upper body lift...15 exercises focusing on chest, biceps, triceps, and shoulders
Wow....I spent way too much time in Arvin gym today | ||
Thursday Jul 10 | ||
| Running 14:35 [4]2.16 mi (6:45 / mi) | |
| slept:5.5 weight:165lbs shoes: Saucony Grid Propel + NxGen 2 | ||
| Morning run...was supposed to PT the few Airborne and Air Assault MDS failures that are being cycled back into SGR, but my all-star first sergeant did not wake up and bring them to our formation, so I just went on a jog and did a few lifts afterwards | ||
| Upper Body Strength 10:00 [3] | |
| slept:5.5 weight:165lbs | ||
| Upper body lift:
3 x 8 incline bench press @ 140 lbs. 3 x 10 reverse curls @ 50 lbs. 3 x 20 slow sit-ups | ||
Wednesday Jul 9 | ||
| Running 48:44 [4]7.1 mi (6:51 / mi) | |
| slept:7.5 weight:165lbs shoes: Saucony Grid Propel + NxGen 2 | ||
| Upper Body Strength 15:00 [5] | |
| slept:7.5 weight:165lbs | ||
| Pull-up/dip workout...80 various pull-ups (sets of 8), 50 dips (sets of five fast reps), minimal rest (under 30 sec. for the pull-ups, under 10 sec. for the dips) | ||
Tuesday Jul 8 | ||
| Abs 30:00 [4] | |
| slept:6.0 weight:165lbs (rest day) | ||
| Was almost convinced that I was flat out not going to do anything today, just have a complete day off (instead of running because my feet hurt, I played kickball, which actually hurt my feet more....duh!)...but I felt like crap, so I did more of a core strength workout than an ab workout...some abs exercises, like resistance crunches, very inclined sit-ups, etc., but also some upper body lifts that require core stability for some variation, i.e. standing barbell presses, slow lateral pull-ups, dips, incline bench press, etc. | ||
Monday Jul 7 | ||
| Running intervals 1:02:27 [5]9.11 mi (6:51 / mi) | |
| slept:6.5 weight:165lbs shoes: Saucony Grid Propel + NxGen 2 | ||
| 2.76 mile warm up -- 18:53
Interval set: 8 x [400m sprint/400m rest interval] Times for the 400m sprints (whole set with R.I. was 26:41): 1. 1:17 2. 1:22 3. 1:25 4. 1:23 5. 1:23 6. 1:26 7. 1:25 8. 1:21 2.35 mile cool down -- 16:52 | ||
Sunday Jul 6 | ||
| Upper Body Strength 1:05:00 [4] | |
| slept:8.5 weight:165lbs | ||
| Upper body lift...15 exercises focusing on chest, back, triceps, biceps, and shoulders | ||
| Abs 15:00 [4] | |
| slept:8.5 weight:165lbs | ||
| Sit-ups, resistance crunches, planks (left side, ride side, front side), etc. | ||