Tuesday, August 31, 2010

100831

Wednesday 100825

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.

Subbed 3:1 pull-ups and dips for muscle-ups.

Squats:
20-20-20-20-20-20-20-19 = 19

Pull-ups:
12+12+6 = 30

Dips:
12+6+6 = 24

Score is 19 x 8 = 152

Warm-up:
21-15-9 reps of the couplet:
GHD Sit-ups
back extensions with 25 pound plate

90 second plank
1 mile run

Monday, August 30, 2010

100830

Tuesday 100824

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Post time to comments.

Compare to 040316.

Three rounds with 24" box jump instead of jump and touch. Time: 26:00

Warm-up:
1 mile run

Friday, August 27, 2010

100827

1-10-1-20-1-30 reps of bench press

185-155-195-135-205-95

21 GHD sit-ups 10 pull-ups, 10-dips
1.5 mile run

Thursday, August 26, 2010

100826

Sunday 100822

400 meter Walking lunge

Post time and number of steps to comments.

15:02, 348 steps. Didn't want to push this one too hard on the first try since so many people were crippled for days by this one last time.

Warm-up:
25 incline sit-ups and 25 rotary torsos with 25 pound plate, 15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar.
25 GHD sit-ups, 25 back extensions with 25 pound plate, 15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar.
25 incline roman chair side bends with 25 pound barbell each side, 15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar.

Wednesday, August 25, 2010

100825

Bike M-Hill x 2. 21.09 miles. Time 1:10:53, 17.9 mph avg.

Tuesday, August 24, 2010

100824

Saturday 100821
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Post time to comments.

Subbed GHD sit-ups for Toes to bar. Time: 27:12

Warm-up:
10 pull-ups, 10 bar dips, 10 overhead squats with 45 pound bar
10 pull-ups, 10 bar dips, 10 overhead squats with 45 pound bar
1/2 mile run

Monday, August 23, 2010

100823

Friday 100820
Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Post time to comments.

Subbed 50 jumping towel pull-ups for 15 ft Rope Climb, 5 ascents. Bar dips. Time: 27:16

Warm-up:
21-15-9 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate

Saturday, August 21, 2010

100821

Bike BO Loop, 30.34 miles ascent 1207 feet, time: 1:40:21, avg. 18.1 mph

Friday, August 20, 2010

100820

Saturday 100814
Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 100314.

Dip belt broke half-way through. Had to make do the rest of the way with barbell between crossed legs, which was much more difficult. Bodyweight 169.

45-70-80-80-45-55-45

last time:
45-70-80-90-80-80-80

Warm-up:
21-15-9 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate

Thursday, August 19, 2010

100819

Friday 100813
"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.

Subbed 2-1 double-unders. Anchored chest-to-knee sit-ups. Time: 9:11

Warm-up
15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar
23 pull-ups, 15 dips, 15 overhead squats with 45 pound bar
15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar

Tuesday, August 17, 2010

100817

Monday 100802
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Post time to comments.

Subbed 2-1 single-unders for double-unders, and 45 pound barbell thrusters and 25 squats for wallball "2-fer-1s". Time: 10:39

Warm-up:
25 incline situps and 25 incline rotary torsos with 25 pound plate, 10 pull-ups, 10 dips
21 GHD sit-ups, 25 back extensions with 25 pound plate, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
1/2 mile run

Monday, August 16, 2010

100816

Sunday 100801

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Post time to comments.

115 pounds. Time: 13:53

Warm-up:
21-15-9 reps of GHD sit-ups/back extensions with 25 pound plate
10 dips, 90 second plank
10 dips, 45 pound barbell snatch 10 reps
10 dips, 45 pound barbell thruster 10 reps
1 mile run

Sunday, August 15, 2010

100815

Bike BO loop (backwards), 30.26 miles. Time 1:47:30. Avg. 16.9 mph

Saturday, August 14, 2010

100814

Bike M-Hill x 2. 21.14 miles. Time 1:10:21, 18.0 mph avg.

Thursday, August 12, 2010

100812

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Regular burpees without bar. Time: 28:37

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 pull-ups, 10 dips
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips
9 GHD sit-ups, 9 back extensions with 25 pound plate

Wednesday, August 11, 2010

100811

Thursday 100729
"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed. Post time and load to comments.

95 pounds. Time: 4:41

Warm-up:
Warm Up:
30 incline sit-ups, 10 pull-ups, 10 dips
20 GHD sit-ups, 20 back extensions with 20 pound plate, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips

Tuesday, August 10, 2010

100810

Wednesday 100728

Run 5K
Post time to comments.

Compare to 100501

Achilles sore, so rowed 5k instead. Time 20:10.6.

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 15 pull-ups, 10 dips
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips
9 GHD sit-ups, 9 back extensions with 25 pound plate, 10 pull-ups, 10 dips

Monday, August 9, 2010

100809

Tuesday 100727

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Forgot to write down the reps for deadlift and did 20 reps instead. Three rounds, time: 25:28

Warm-up:
21-15-9 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate

Saturday, August 7, 2010

100807

Platteville Triathlon
35 length swim
16.32 mile bike ride
3.4 mile run

Official Time:
1:39:54

My stopwatch time:
1:43:45

I'm not sure why there's such a big difference between the times. Swim took 23:53, which was really slow and I was one of the last out of the water. My swim to bike transition took 2:24, and included a bathroom stop since I was a little demoralized. Made up for it on bike and run. Started passing people just before the bike turnaround and kept passing people through the hills home and through the run with a nice sprint to the finish.

Thursday, August 5, 2010

100805

07.28.10 2x By Time
Run: 2x12min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.
Post Distances To Comments

1.775 miles
1.8 miles
Total: 3.575 miles, 6:42 mile pace

Warm up:
20-15-10 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate

90 second plank
1 mile run

Wednesday, August 4, 2010

100804

7.25.10 TEMPO 80-90%
Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Bike BO Loop, 30.31 miles. Time 1:50:26, avg. 16.5 mph

Tuesday, August 3, 2010

100803

07.24.10 5x Intervals
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

2:55
2:53
2:58
3:04
3:07

Warm-up:
25 incline sit-ups with 25 pound plate, 25 incline rotary torsos with 25 pound plate
20 GHD sit-ups, 20 back extensions with 25 pound plate
90 second plank
1 mile run

Monday, August 2, 2010

100802

30 incline sit-ups, 30 push-ups, 10 barbell snatches - 45 pound bar
20 GHD sit-ups, 20 back extensions with 25 pound plate, 30 push-ups
90 second plate, 30 push-ups, 10 barbell snatches - 45 pound bar

4 mile run