10/17/16

10/17/16

150 accels  at 90% walk 50m x 5.    completed at track

A. PS 5,5,5   115,125,125.
B. RDL 8,8,8     275,285,285
C. BB curls 10,10,10.    75x10x3
D. harop curls 5x5.    complete. awkward set-up.

10/16/16

10/16/16

800m in 2:36.  400m split at 1:16
rest 15 mins
600m in 1:52.  400m at 11:14
rest 15 mins
400m in 1:07.   200m at 33s

hurdle hops 5x5 .  don't have hurdles so just did bounding

A. PC   175x5, 190x5, 205x5.  Dumped all reps from top. Kept things snappy and light as I haven't done any Oly in months.

B. BS.  235x8x3.    Conservative due to runs prior.  sets were challenging.
C. pull-ups - skipped as I did a bunch of pulling yesterday.
D. awkward plank ME x3.   complete.  was definitely awkward.

total workout took 1 hr 45mins.  I likely won't have this much time for workouts very often so may need to modify that going forward.

10/14 and 10/15

10/14

25 mins runners yoga

LISS
every 4 mins for 8 sets
12s l-sit
A-Skips 20m
2 min AD @80% effort.  ~19 cals/min
30s 1 arm hang from rings per arm

10/15
A1. inverted supinated ring row x 10 x 4 sets.   added 5#,10#,10#
A2. kneeling alternate superman push-up  AMAP   about 22 per set
B1. jack knife pull-up on rings 10-12
B2. DB clean and press 10-12  used 35#/h
C. farmer walk/overhead carry   45s per side x 3 sets.  rest 60s between sets
D. foam roll triceps.
E. hill run 40s @90% effort.  focus on mechanics/relaxed and stride.   40s rest 2:50 x 3.

10/12 and 10/13/16

10/12/16
rest day
300 abs and lower body mobility

10/13
A. broad jump 4 sets of 3
B. hip thrust   205x12, 255x12, 305x12
C. skater squat 6,6, 10x6, 15x6
D. goblet squat   120x12, 140x10, 140x8
E1  gh raise  13x 10, 13x10, 13x10 plus band
E2  low to high wood chopper with band x 10 x 3

AD 10s very hard 50s light for 7 sets.

Tray Hardee 2 minute abs  ~120 reps

will do lower body mobility and more abs in afternoon

10/10/16 and 10/11/16

10/10/16

A1. ring pull-ups x 8 x 4
A2. DB incline press x 8 x 4

B1. incline braced row x 10x 4
B2. spiderman push-ups with feet in rings x 16

C. TGU 5 per arm with 45#

D. OH med ball toss with 16# shot   x 3 x 4

E. four point starts  x 5 reps.


10/11/16
800m in 2:39 -  400m split at 1:12.  too fast first 400
rest 15 mins
600m in 1:55   - 400m split at 1:16
rest 15 mins
400m in 1:09    200m split at 34s

sept 5, 2016

9/5
9/05/16  - upper body heavy
A. bench 3 sets of 5 at 225
B. weighted pull-ups - 35x8, 35x7, 35x6
C. ring rows 2 sets of 10.  one leg bent per set.
D. dips 2 sets.   10x35 and 9x40
E. penally row - 3 sets of 5 at 195
F. DB shoulder press   45x10, 50x8,50x8
G. BB curl 3 sets of 10 at 85
H.  tricep pressdown 3 sets of 10 forgot weight

9/2
A. BB PP x 3 on the min   135 x 6 sets
B. Ring Push-up on bosu  12 x 3 sets
C. 1 arm incline DB bench press   30 x12 x 3 sets
D. Incline Cable Fly   20, 20
E. BB curl  65,75,75
F. hammer curl 30# x 15 x 2 sets
G. spider curls 45x15,45x15
H. barbell tricep ext.
I. band press down
J. Ring Dips

9/1

9/1/16 AM - 50 mins session - legs
A. speed squats   6 sets of 3 at 135 + 80# chains
B. hip thrusts  205x12 x 3 sets
C. lunge with 135 x 15 reps x 2 sets
D1. Wall Balls x 25 rest 30s
D2. KBS  x25 rest 30s   x 3 sets
E. GH Raise - 2 sets of 15 with pink band around neck
F. lying leg curl 130x20, 130x18
H. Standing calf raise   185x20x 4 set

8/31/16

AM  day 10 back+shoulders hypertrophy on the PHAT program

HSPU 5 on the min for 8 mins
A. pendlay rows done light for speed    135x3 x 6 sets
B. band face pull 3 sets of 8-12
C. Seated cable row  180x12 x 190,200
D. DB rows  45 x15. both arms same time
E. Close Grip pull-ups   16, 12/4
F1. 1 arm DB shoulder press 45 x 12 x 3 sets
F2. 30s ring hang with 70# added.
G. upright tows  70x15 x 2 sets
H. side lateral raise   15x15# x 3 sets.

Row 350 at 500 goal.   1:19 pace.

15 mins
min 1 20 cals AD
min 2 bear hug sandbag carry 50 feet
min 3 rest
min 4, row for cals 22-25 is goal
min 5 rest


8/30/16 - rest  - 20 mins mobility