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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kbs

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  Kettlebells / Rings14 6:32:32
  Running5 4:53:16 32.21(9:06) 51.84(5:39)
  Soccer1 1:00:00
  Biking4 52:00
  Total18 13:17:48 32.21 51.84

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Monday Aug 30, 2010 #

Kettlebells / Rings 8:00 [5]

Tabata Squats (24 x 8)
4 min of muscle-ups - 15

Sunday Aug 29, 2010 #

Kettlebells / Rings 15:00 [4]

(40 Squats / 30 Sit-ups / 20 Pushups / 10 Pullups) x 5

Biking 4:00 [5]

Tabata

Saturday Aug 28, 2010 #

Running 40:08 [3] 5.0 mi (8:02 / mi)
shoes: LaSportiva Fireblade

Wednesday Aug 25, 2010 #

Kettlebells / Rings 28:00 [4]

Tabata
1. Snatches (20kg bell) 2. Mtn Climbers 3. Pullups 4. Lunges
5. Pushups 6. Jump Squats 7. Biking

Tuesday Aug 24, 2010 #

Kettlebells / Rings 20:00 [4]

(2 Muscle-ups / 10 snatches, 20kg bell / 40 Mtn Climbers / 10 Lunges) x 11

Biking 4:00 [5]

Tabata

Sunday Aug 22, 2010 #

Running 48:14 [3] 6.0 mi (8:02 / mi)
shoes: LaSportiva Fireblade

Middle Run

Friday Aug 20, 2010 #

Kettlebells / Rings 27:00 [4]

50 C&P each arm, 20kg bell
12 min of swings, 20kg bell

Wednesday Aug 18, 2010 #

Running 7:30 [5] 1.5 mi (5:00 / mi)
shoes: Nike Free 5.0

400m x 6 at 1:15 pace

Kettlebells / Rings 30:00 [4]

50 Pullups / 50 Squat Thrusts (25lb dumbbells) / 50 Dips / 50 Box Jumps / 50 Elevated Pushups / 50 Floor Wipers (holding 45lb dumbbells)

Tuesday Aug 17, 2010 #

Kettlebells / Rings 20:00 [4]

5 Ring Pullups / 15 Swings (20kg bell) / 15 Squats x 16
Total - 80 / 240 / 240

Monday Aug 16, 2010 #

Biking 20:00 [3]

Kettlebells / Rings 12:00 [4]

10, 10, 10 with Bulgarian Training Bag

Sunday Aug 15, 2010 #

Kettlebells / Rings 28:00 [4]

4 min pushups - 130 / 4 min rest
3 min pullups - 30 / 3 min rest
3 min dips - 30 / 3 min rest
3 min situps - 75 / 3 min rest
2 min sitouts - 100

Saturday Aug 14, 2010 #

Running 2:49:24 [1] 15.71 mi (10:47 / mi)
shoes: New Balance MT100

PUTZ fun at Fair Hill

Tuesday Aug 10, 2010 #

Kettlebells / Rings 54:32 [5]

100 Deadlifts (135lbs) / 100 Pushups / 100 Box Jumps (24in) / 50 Squat/Press 50lbs / 50 Pullups / 1700ft Rope Pull (level 3)

Monday Aug 9, 2010 #

Kettlebells / Rings 30:00 [4]

102 Snatches, 24kg bell
101 Dips, bodyweight
1700ft rope pull, level 3 - 10:35

Biking 20:00 [3]

Biking 4:00 [5]

Tabata

Saturday Aug 7, 2010 #

Soccer 1:00:00 [3]

Thursday Aug 5, 2010 #

Kettlebells / Rings 50:00 [4]

10x walkout pushups / 20x kbell press (16kg) / 30 Ring Pullups / 40 Burpees / 50 kbell squats / 60 Pushups / 70 Swings / 80 Cleans / 90 Squats / 100 count wall sit...then reverse

Tuesday Aug 3, 2010 #

Kettlebells / Rings 40:00 [4]

3 sets w/ Bulgarian Bag
20 cleans, 32kg bell
40 swings, 24kg bell
50 Pullups / 50 Dips / 50 Squat Jumps / 50 Floor Wipers / 50 Pushups / 50 Box jumps
1 set with the Rope

Monday Aug 2, 2010 #

Running 28:00 [3] 4.0 mi (7:00 / mi)
shoes: Nike Free 5.0

Kettlebells / Rings 30:00 [4]

21 Thrusters with dumbbells totaling 1/2 bodyweight
60 Pullups
Tabata with the Rope
52 Snatches, 24kg bell

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