Training Log Archive: zach.schroederIn the 7 days ending Dec 4, 2016:
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Saturday Dec 3, 2016 #
Cross Training 1:02:34 [3] 2.0 mi (31:17 / mi) +1500ft 18:17 / mi
warm up mile
3 rounds:
8 KB walking lunges
8 pu
8 su
stretch
6 rounds:
4X shoulder hold lunges increasing weight
5X KB floor press
5 rounds:
4X walking lunges
8 clapping pu
1500ft Jacobs ladder
cool down mile
3 rounds:
8 KB walking lunges
8 pu
8 su
stretch
6 rounds:
4X shoulder hold lunges increasing weight
5X KB floor press
5 rounds:
4X walking lunges
8 clapping pu
1500ft Jacobs ladder
cool down mile
Friday Dec 2, 2016 #
Cross Training 1:01:32 [3] +1250ft
1mi bike warm up
3 rounds:
5 clean and press @ 95
10 squats
8 rounds:
increasing weight clean and press X2
explosive burpees X2
3 rounds:
6 front squats
6 back squats
5 rounds:
15 squat jumps every 60 secs
1250ft on Jacobs ladder
3 rounds:
5 clean and press @ 95
10 squats
8 rounds:
increasing weight clean and press X2
explosive burpees X2
3 rounds:
6 front squats
6 back squats
5 rounds:
15 squat jumps every 60 secs
1250ft on Jacobs ladder
Thursday Dec 1, 2016 #
Cross Training 57:48 [3] 1.4 mi (41:17 / mi)
10min warm up run
5 sets of 10 deads
4 sets:
8 KB clean and press
8 KB shoulder press
10 sg arm row
8 KB thrusters
4 rounds:
8 35lb KB su
30sec plank
8 keg lifts
30sec superman
cool down
5 sets of 10 deads
4 sets:
8 KB clean and press
8 KB shoulder press
10 sg arm row
8 KB thrusters
4 rounds:
8 35lb KB su
30sec plank
8 keg lifts
30sec superman
cool down
Wednesday Nov 30, 2016 #
Cross Training 42:18 [3] +4000ft
4000 ft on Jacobs ladder
cool down/stretch
cool down/stretch
Cross Training 57:35 [3]
warm up 3 rounds:
5 thrusters @ 65lb
3 pull ups
8 rounds:
2 thrusters increasing weight
2 explosive burpees
5 rounds (1 every 60sec):
6 power cleans @ 95lb
6 burpees
high box jumps
kb clean and press
4 rounds standing Russian twist
5 thrusters @ 65lb
3 pull ups
8 rounds:
2 thrusters increasing weight
2 explosive burpees
5 rounds (1 every 60sec):
6 power cleans @ 95lb
6 burpees
high box jumps
kb clean and press
4 rounds standing Russian twist
Tuesday Nov 29, 2016 #
Cross Training 57:44 [3]
Warm up agility drills
100 squats, 90 walking lunges, 80 mountain climbers, 70 sumo squats, 60 calve raises, 50 hip raises
pu ladder
ab circuit
elevated pu, dip down ladder from 25 by 5
Spiderman pu
cool down
100 squats, 90 walking lunges, 80 mountain climbers, 70 sumo squats, 60 calve raises, 50 hip raises
pu ladder
ab circuit
elevated pu, dip down ladder from 25 by 5
Spiderman pu
cool down
Cross Training 37:05 [3] 2.0 mi (18:32 / mi)
8X:
50 step ups
quarter mile run
50 step ups
quarter mile run
Monday Nov 28, 2016 #
Running 29:38 [3] 3.64 mi (8:08 / mi) +15ft 8:07 / mi
Running 14:30 [3] 2.0 mi (7:15 / mi)
warm up and cool down run
Cross Training 50:00 [3] 0.5 mi (1:39:58 / mi) +120ft 1:21:27 / mi
3 rounds:
10 walking lunges
10 weighted su's 32lb
6 rounds:
6 walking lunges w/53lb KB's
6 su
3 rounds:
20 Russian twists w/30lb KB
10 GHD su
X5: .10mi hill sprint
10 walking lunges
10 weighted su's 32lb
6 rounds:
6 walking lunges w/53lb KB's
6 su
3 rounds:
20 Russian twists w/30lb KB
10 GHD su
X5: .10mi hill sprint