Training Log Archive: zach.schroederIn the 7 days ending Mar 5, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Mar 5, 2017 #
Cross Training 1:26:14 [3]
Warm up:
3X barbell complex
4 rounds:
heavy deadlift
3 rounds:
10 burpees over the bar
5 205 deadlift
5 pull ups
4 rounds:
6X 115 military press
4 rounds of HIT:
100yd sled push w/90lb
15 pu
15 GHD su
10 pull up
40ft overhead bb lunge w/95lb
3X barbell complex
4 rounds:
heavy deadlift
3 rounds:
10 burpees over the bar
5 205 deadlift
5 pull ups
4 rounds:
6X 115 military press
4 rounds of HIT:
100yd sled push w/90lb
15 pu
15 GHD su
10 pull up
40ft overhead bb lunge w/95lb
Saturday Mar 4, 2017 #
Cross Training 1:03:36 [3] 3.5 mi (18:10 / mi)
warm up 2mi
Friday Mar 3, 2017 #
Cross Training 1:07:12 [3]
lifts
Thursday Mar 2, 2017 #
Cross Training 1:06:12 [3] 1.5 mi (44:08 / mi)
12 rounds:
30sec max effort row
30sec rest
10 rounds:
30 sec max effort ski erg
30 sec rest
15 rounds:
.10mi sprint on the curve
10 GHD SU's for 5 rounds
30sec rest
pull ups
30sec max effort row
30sec rest
10 rounds:
30 sec max effort ski erg
30 sec rest
15 rounds:
.10mi sprint on the curve
10 GHD SU's for 5 rounds
30sec rest
pull ups
Cross Training 1:13:42 [3]
Heavy lifts
8 rounds:
BB snatch X2 increasing weight
8 rounds:
power clean X2 increasing weight
Back Squat:
2 sets of 8
2 sets of 6
2 sets of 4
2 sets of 2
2 sets of front squat
pull ups
6 rounds:
bench increasing weight
8 rounds:
BB snatch X2 increasing weight
8 rounds:
power clean X2 increasing weight
Back Squat:
2 sets of 8
2 sets of 6
2 sets of 4
2 sets of 2
2 sets of front squat
pull ups
6 rounds:
bench increasing weight
Wednesday Mar 1, 2017 #
Cross Training 30:00 [3]
Shoveled snow for PT all morning
Cross Training 35:36 [3]
200 air squats
100 burpees
50 Russian twists w/ 2 10lb db
resistance band work
100 burpees
50 Russian twists w/ 2 10lb db
resistance band work
Tuesday Feb 28, 2017 #
Running 15:00 [3] 2.0 mi (7:30 / mi)
Cross Training 48:32 [3]
10min bike warm up
4 rounds:
3 slow pull up and down
3 slow chin up and down
4 rounds:
chest press
4 rounds:
14 rep leg press
cool down
4 rounds:
3 slow pull up and down
3 slow chin up and down
4 rounds:
chest press
4 rounds:
14 rep leg press
cool down
Cross Training 45:00 [3]
Shoveled the motor pool all morning, around 3 feet of snow...
6 AM
Cross Training 50:12 [3]
Warm up drills
2min pu max
2min su max
10min EMOM:
8 explosive squat jumps
8 pu
6 rounds:
10 squats
40m walking lunge
job back
5min EMOM:
8 burpees
2min pu max
2min su max
10min EMOM:
8 explosive squat jumps
8 pu
6 rounds:
10 squats
40m walking lunge
job back
5min EMOM:
8 burpees
Monday Feb 27, 2017 #
Running 28:23 [3] 4.0 mi (7:06 / mi)
Cross Training 40:00 [3]
6 rounds:
12 135lb BB lunge
12 ring toes to ring
12 20lb medicine ball throws
4 rounds:
8 back squat
8 sg arm standing press
ab circuit
12 135lb BB lunge
12 ring toes to ring
12 20lb medicine ball throws
4 rounds:
8 back squat
8 sg arm standing press
ab circuit