Training Log Archive: sleepyxcIn the 31 days ending Aug 31, 2014:
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Tuesday Aug 19, 2014 #
Swim 30:00 [3]
1300 yrds
200 warmup
2x5x100m on the 2:00
Avg under 1:40
100 CV oooldown
Monday Aug 18, 2014 #
Strength (bootcamp) 1:00:00 [3]
Evil grin boot camp
Warmup
Bag drills:
Jump over/sprawls/pushup 1-4
Hill runs
Planks
Half tabata with pushup/ my climbers
Stretch
Warmup
Bag drills:
Jump over/sprawls/pushup 1-4
Hill runs
Planks
Half tabata with pushup/ my climbers
Stretch
Saturday Aug 16, 2014 #
Yoga (unbeatable mind) 50:00 [3]
Woke up and took a crack at unbeatable.mind yoga. Head a little fuzzy but wasn't too bad.
Friday Aug 15, 2014 #
Hike (Metabolic/PT) 45:00 [3]
slept:7.0
4 rounds AFAP
800m (avg 3:30)
Goblet Squats x 20 (18# ruck)
Sit-ups x 15 (18#)
Goblet reverse lunges x 10 (18#)
Rested between 30-60 sec between rounds
3 rounds
Squats - 1 minute (37,37,40)
Step ups - 1 minute (11,12,11)
Jump squats x 20
90 sec rest between sets
800m (avg 3:30)
Goblet Squats x 20 (18# ruck)
Sit-ups x 15 (18#)
Goblet reverse lunges x 10 (18#)
Rested between 30-60 sec between rounds
3 rounds
Squats - 1 minute (37,37,40)
Step ups - 1 minute (11,12,11)
Jump squats x 20
90 sec rest between sets
Wednesday Aug 13, 2014 #
Row 20:00 [3]
slept:8.5
5 min warmup
2k in 8:53. Would love to break 8 soon
5 min cool down
2k in 8:53. Would love to break 8 soon
5 min cool down
Hike (Stair climber) 20:00 [3]
20 minutes on stairclimber - calorie setting, 85 floors
Sweat like a pig.
Sweat like a pig.
Tuesday Aug 12, 2014 #
11 AM
Strength 30:00 [3]
slept:6.0 weight:180.5lbs
5 min stairclimber
Chest press
Lat pull down
Side plank
Upright row
Bicep curl
Hammer curl
Chest press
Lat pull down
Side plank
Upright row
Bicep curl
Hammer curl
12 PM
Swim 35:00 [3]
1300 yards
200 warmup
4x5x50 on the 60 seconds
2 min rest between sets
100 cooldown
200 warmup
4x5x50 on the 60 seconds
2 min rest between sets
100 cooldown
Monday Aug 11, 2014 #
Hike (Ruck) 1:07:00 [3] 4.2 mi (15:57 / mi)
slept:6.0 shoes: Salomon Sense
VCP - 4 bricks (18#)
Warmed up down to the golf course, then did 6 hill loops - 3 creek, 3 road. .4m per loop average about 6:30. Rucked back to car. Good solid low intensity work. Each uphill was about .1
Warmed up down to the golf course, then did 6 hill loops - 3 creek, 3 road. .4m per loop average about 6:30. Rucked back to car. Good solid low intensity work. Each uphill was about .1
Sunday Aug 10, 2014 #
Strength (Shoulder complex) 30:00 [3]
Quick warmup
3 rounds (all on cable machine)
Between 6-12 reps, 17#-23#
Bent over rows
Upright row
Straight arm lat pull down
Rhomboid cross over
Wood chops
One arm push
Reverse wood chop
3 rounds (all on cable machine)
Between 6-12 reps, 17#-23#
Bent over rows
Upright row
Straight arm lat pull down
Rhomboid cross over
Wood chops
One arm push
Reverse wood chop
Friday Aug 8, 2014 #
Hike 30:00 [3] 2.0 mi (15:00 / mi)
slept:7.0 shoes: Salomon Sense
4 sets
400m
15 x flutter kicks
10 walking lunges
400m
10 squats
10 push-ups
30 sec front plank hold
2 min rest between sets
6:00, 6:05, 6:10, 6:20
Legs heavy by the end
400m
15 x flutter kicks
10 walking lunges
400m
10 squats
10 push-ups
30 sec front plank hold
2 min rest between sets
6:00, 6:05, 6:10, 6:20
Legs heavy by the end
Thursday Aug 7, 2014 #
Strength 45:00 [3]
slept:7.0
5 min bike warmup
Figure 4 squat stretch
3x8 (each leg when needed
Leg curl (sb)
Lateral lunge 25# plate
Db split squat 2x25# plate
Step back lunge 2x25# plate
Good mornings (sb)
Plank hold 4x30 sec
Lunge to db shoulder press 1x25# plate
Db squat 2x25# plate
5 min run cool down
Fuck legs
Figure 4 squat stretch
3x8 (each leg when needed
Leg curl (sb)
Lateral lunge 25# plate
Db split squat 2x25# plate
Step back lunge 2x25# plate
Good mornings (sb)
Plank hold 4x30 sec
Lunge to db shoulder press 1x25# plate
Db squat 2x25# plate
5 min run cool down
Fuck legs
Wednesday Aug 6, 2014 #
9 AM
Strength 30:00 [3]
slept:7.0
5 min bike warmup
3x8
Chest press
Bicep curl/shoulder press superset
Left leg extensions
Dips
Lat pull down
3x8
Chest press
Bicep curl/shoulder press superset
Left leg extensions
Dips
Lat pull down
10 AM
Swim 21:00 [3]
5x200yrds avg 3:45
Had tweaked something in my right back rib age. Hurt a little at the beginning of the swim, but not on the lifting
Had tweaked something in my right back rib age. Hurt a little at the beginning of the swim, but not on the lifting
1 PM
Hike (Ruck) 46:00 [3] 2.71 mi (16:59 / mi)
Butler sanctuary - blue, red, yellow, orange, yellow counter clockwise loop to the hawk watch. Yellow was brutal up and down. 4 bricks (18#).
Monday Aug 4, 2014 #
Hike (Ruck) 1:00:00 [3] 4.0 mi (15:00 / mi)
slept:9.0 shoes: Puma Trailfox
Twin lakes. Ruck with ~18# (4 bricks) hamstrings very sore from yesterday but overall felt good.
Sunday Aug 3, 2014 #
Strength 45:00 [3]
5 min elliptical
Single arm bench row
Dips
Db straight leg DL w/ row
Open and close side plank
Sb bicep curl
The pit - 5 min amrap
5 - shoulder press 40#
7 - burpee box jump
9 - rkb swings w/ 40# db
3.3 rounds - hurt!
5 min row
Single arm bench row
Dips
Db straight leg DL w/ row
Open and close side plank
Sb bicep curl
The pit - 5 min amrap
5 - shoulder press 40#
7 - burpee box jump
9 - rkb swings w/ 40# db
3.3 rounds - hurt!
5 min row
Friday Aug 1, 2014 #
12 PM
Hike (ruck) 30:00 [3] 1.0 mi (30:00 / mi)
shoes: Salomon Sense
2 brick (9#) Ruck with the girls
1m in Saxon woods to the tunnel and back.
1m in Saxon woods to the tunnel and back.
4 PM
Strength 35:00 [3]
slept:7.0
3x6-8
Thrusters
Tricep kickback
Single db bench row
Db pickup-dropoff
V-ups
Side plank hold
21 bicep curl
Chest press
Thrusters
Tricep kickback
Single db bench row
Db pickup-dropoff
V-ups
Side plank hold
21 bicep curl
Chest press