Training Log Archive: zach.schroederIn the 7 days ending Apr 16, 2017:
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Saturday Apr 15, 2017 #
CrossFit 1:15:23 [3] 4.75 mi (15:52 / mi)
warm up walk
1mi run
300 air squats
200 push ups
1mi run
2min rest
1mi run
300 air squats
200 push ups
1mi run
cool down
1mi run
300 air squats
200 push ups
1mi run
2min rest
1mi run
300 air squats
200 push ups
1mi run
cool down
Friday Apr 14, 2017 #
Running 25:24 [3] 3.15 mi (8:04 / mi)
Cross Training 10:00 [3]
pull ups
chin ups
pu's
wall sits
chin ups
pu's
wall sits
Lift 1:12:32 [3]
warm up bike
heavy squats
heavy deadlifts
core work
pull ups
heavy squats
heavy deadlifts
core work
pull ups
Thursday Apr 13, 2017 #
Cross Training 52:12 [3]
1500m partner ski erg race
10 rounds:
10 24" box jumps
10 rounds:
6 over the box burpees
60sec plank
60sec superman hold
10 rounds:
10 24" box jumps
10 rounds:
6 over the box burpees
60sec plank
60sec superman hold
Cross Training 1:04:24 [3]
10min warm up bike
15min AMRAP:
40yrd BB overhead lunges @95lbs
6 pull ups
8 53lb kb swings
8 50lb sg arm DB snatch
clean ladder to 195lb X2
cool down
15min AMRAP:
40yrd BB overhead lunges @95lbs
6 pull ups
8 53lb kb swings
8 50lb sg arm DB snatch
clean ladder to 195lb X2
cool down
Wednesday Apr 12, 2017 #
Intervals 45:26 [3] 3.5 mi (12:59 / mi)
.5mi warm up jog
8 rounds:
.25mi sprint
1:30 rest
1mi cool down jog
8 rounds:
.25mi sprint
1:30 rest
1mi cool down jog
Cross Training 50:21 [3]
10min bike warm up
chest to bar pull ups
ring dips
400 double unders
chest to bar pull ups
ring dips
400 double unders
Tuesday Apr 11, 2017 #
Lift 1:05:21 [3]
10 bike warm up
1km row
10 rounds:
increasing weight front squat
4 rounds:
X20 KB elevated hyper deadlifts
3 rounds:
ring pull ups
cool down walk
1km row
10 rounds:
increasing weight front squat
4 rounds:
X20 KB elevated hyper deadlifts
3 rounds:
ring pull ups
cool down walk
Cross Training 55:46 [3] 1.0 mi (55:47 / mi)
warm up jog to gym
partner workout:
one dead arm hang other works: 100 pu, 100 su
80 medicine ball squat throws
80 knees to elbows
4 rounds:
25 su
10 pu
25 crunch
10 pu
30 bicycles
10 pu
45 flutter kicks
10 pu
cool down jog back
partner workout:
one dead arm hang other works: 100 pu, 100 su
80 medicine ball squat throws
80 knees to elbows
4 rounds:
25 su
10 pu
25 crunch
10 pu
30 bicycles
10 pu
45 flutter kicks
10 pu
cool down jog back
Monday Apr 10, 2017 #
Running 33:42 [3] 4.0 mi (8:26 / mi)
2mi jog out with platoon, then release run back (12:42 2mi pace)
Cross Training 1:11:34 [3] 2.0 mi (35:47 / mi)
1mi warm up
4 rounds:
.25mi sprint on the curve
15 36" box jumps
10 toes to bar
(13:42)
8 rounds:
increasing weight to 145lb push press
5 pull ups
4 rounds:
10 GHD su's w/16lb medicine ball
2 rounds:
toes to bar
4 rounds:
.25mi sprint on the curve
15 36" box jumps
10 toes to bar
(13:42)
8 rounds:
increasing weight to 145lb push press
5 pull ups
4 rounds:
10 GHD su's w/16lb medicine ball
2 rounds:
toes to bar