Training Log Archive: expressoIn the 30 days ending Nov 30, 2012:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||
Wednesday Nov 28, 2012 #
Lift 5:00 [5]
Work up to a 1rep max Strict Press.
125#, I believe.
125#, I believe.
Gym 10:00 [5]
6 rounds. AMRAP Shoulder to Overhead (95#) immediately followed by 6 burpee box jumps. Rest no more than 1 minute b/w rounds. Score is total shoulder to overhead completed.
52 total.
52 total.
Bike 50:00
Spin class. Same group, instructor showed pictures of the Thanksgiving charity baskets we all contributed to. Yay for us.
Tuesday Nov 27, 2012 #
Lift 7:00 [5]
2 thrusters every 30 seconds for 6 minutes (as heavy as possible).
Gym 15:00 [5]
WOD: 3 rounds for time. 21 front squats (135/95), 15 hand release pushups, 9 toes to bar.
Run 35:00 [3]
Early, early morning run from XFit to Oak Spring & back. Brisk.
Monday Nov 26, 2012 #
Lift 5:00 [5]
Strength: Deadlift. 3-3-3-3-3
Gym 14:00 [5]
For 10 minutes: Complete 12 KB swings at the top of every minute, then, AMRAP double-unders in remaining time. Score is total double unders completed.
Sadly, I can't do double-unders very well yet.
Includes warmup time.
Sadly, I can't do double-unders very well yet.
Includes warmup time.
Sunday Nov 25, 2012 #
Run 29:00 [3] 2.6 mi (11:09 / mi)
shoes: Mizuno WR 12
Carmel loop, from DD. Nice cool night.
Wednesday Nov 7, 2012 #
Gym (erg) 10:00 [4] 2.0 km (5:00 / km)
Warmup on the rowing machine.
Lift 5:00 [5]
Clean.
5-4-3-2-1.
worked up to 155#.
5-4-3-2-1.
worked up to 155#.
Gym 10:00 [5]
AMRAP
9 minutes.
3 Hang Squat clean (75#),
6 knees to elbows,
9 Box Jumps (med).
Rest 1 min,
then AMRAP 1 min power clean @ 125#.
Did five reps of first AMRAP and about the same for the second.
9 minutes.
3 Hang Squat clean (75#),
6 knees to elbows,
9 Box Jumps (med).
Rest 1 min,
then AMRAP 1 min power clean @ 125#.
Did five reps of first AMRAP and about the same for the second.
Bike (spin) 1:10:00
This class is such an estro-fest.
Today featured the typical killer workout in addition to a signup for making Thanksgiving baskets for the underprivileged. Of course, I went right up after class and penned my name to bring a few items... better keep going to class.
Today featured the typical killer workout in addition to a signup for making Thanksgiving baskets for the underprivileged. Of course, I went right up after class and penned my name to bring a few items... better keep going to class.
Tuesday Nov 6, 2012 #
Run 35:00 [3] 3.5 mi (10:00 / mi)
Run to/from gym.
Lift 5:00 [5]
Overhead Squat.
10-8-6-4-2.
55# - 65# - 75# - 85# - 95#.
10-8-6-4-2.
55# - 65# - 75# - 85# - 95#.
Gym 12 [5]
AMRAP 12 min.
12 overhead walking lunges (45#),
6 Hand stand pushups,
3 wall burpees (touch wall 6” above reach).
Need more lateral support for the overhead lunges... with time.
12 overhead walking lunges (45#),
6 Hand stand pushups,
3 wall burpees (touch wall 6” above reach).
Need more lateral support for the overhead lunges... with time.
Monday Nov 5, 2012 #
Lift 5:00 [5]
Strict Press.
3×5, up to 95#.
3×5, up to 95#.
Gym 20:00 [5]
6 rounds for time:
5 Push Press (75#),
150m shuttle,
20 situps.
Also some jump rope & pullups.
5 Push Press (75#),
150m shuttle,
20 situps.
Also some jump rope & pullups.
Sunday Nov 4, 2012 #
Run (path & paved) 50:00 [3] 5.0 mi (10:00 / mi)
Carmel lap with short break.
Saturday Nov 3, 2012 #
Orienteer 1:36:00 [3]
Badger Meet - Devils Lake
Crappy run through crappy woods on mediocre course. I think I'm most unhappy with myself and the rest of the negative is just collateral damage.
Did have fun seeing Polly, fam & house as well as Sam, et. al.
Crappy run through crappy woods on mediocre course. I think I'm most unhappy with myself and the rest of the negative is just collateral damage.
Did have fun seeing Polly, fam & house as well as Sam, et. al.
Friday Nov 2, 2012 #
Gym 16:00 [5]
3 rounds - Each for time.
500 meter row,
20 burpees,
30 KB snatch (24/16).
Rest as needed between rounds.
Add sum of all 3 rounds for score.
I rocked this one because I can easily row 500m in less than 2 mins.
500 meter row,
20 burpees,
30 KB snatch (24/16).
Rest as needed between rounds.
Add sum of all 3 rounds for score.
I rocked this one because I can easily row 500m in less than 2 mins.
Thursday Nov 1, 2012 #
Lift 5:00 [5]
Front Squats
2 reps every 30 seconds for 6 minutes.
2 reps every 30 seconds for 6 minutes.
Gym 8:00 [5]
complete 8 thrusters at the top of each minute (#75).
Then complete AMRAP Box Jumps in remaining time (24),
rest 1 minute, then take 1 minute to find Max Height Box Jump.
Note: Max height is box on end and 4 plates.
Then complete AMRAP Box Jumps in remaining time (24),
rest 1 minute, then take 1 minute to find Max Height Box Jump.
Note: Max height is box on end and 4 plates.