Monday, May 30, 2016

160530

Monday 160530
Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

6:15. 185 lbs. (0:43, 0:53, 0:53, 0:54, 0:58, 0:59, 0:53)

141031: 7:30. 180 lbs.

Warm-up 10 minute row: 2328m, 2:08.8/500m
Cool-down 10 minute row: 2236m, 2:14.1/500m

Sunday, May 29, 2016

160529

Sunday 160529
"Hildy"
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

Time: 28:42. No vest. Rows were 5:47 and 6:29

Warm-up 10 minute row: 2349m, 2:07.7/500m
Cool-down 10 minute row: 2217m, 2:15.3/500m

Friday, May 27, 2016

160527

Bike: 16.74 miles. Time 1:02:12, 16.2 mph.

Thursday, May 26, 2016

160526

Thursday 160526
27-21-15 reps for time of:
95-lb. thrusters
Pull-ups

Time: 11:06

Warm-up 10 minute row: 2325m, 2:09.0/500m

Tuesday, May 24, 2016

160524

Tuesday 160524
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
95-lb. overhead squats, 15 reps

6 rounds + 5 chest-to-bar pull-ups + 8 ring dips = 193 reps

Warm-up 10 minute row: 2327m, 2:08.9/500m
Cool-down 10 minute row: 2259m, 2:12.8/500m

Monday, May 23, 2016

160523

Saturday 160521
Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Time: 21:13 (7:11, 7:07, 6:54)

120227: 23:08 (7:13, 8:08, 7:47)
110407: 22:01 (subbed 90 second plank for back extensions)
100930: 31:50 (subbed GHD sit-ups)

Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2269m, 2:12.2/500m

Sunday, May 22, 2016

160522

I spent the last three days hiking in the woods. Friday afternoon was spent at Hemlock Draw State Natural Area scrambling up and down the bluffs as much as possible. Saturday and Sunday were spent backpacking and camping at Yellow River State Forrest hauling over 40 lbs of gear over 13 hilly miles. Hooray for functional fitness!

Thursday, May 19, 2016

160519

Monday 160516
5 rounds for time of:
Swim 100 yards
30 push-ups

100m bear crawls for swim.
Time: 24:11 (3:14, 4:30, 5:42, 5:35, 5:09)

Warm-up 10 minute row: 2310m, 2:09.9/500m

Wednesday, May 18, 2016

160518

Tuesday 160517
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars

152 reps. 35-lb dumbbells.

Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2269m, 2:12.2/500m

Tuesday, May 17, 2016

160517

Bike: 16.8 miles. Time 1:02:19, 16.2 mph.

Sunday, May 15, 2016

160515

2016 Regional Workout 5
3 Rounds for time of:
400m run
40 GHD sit-ups
7 deadlifts, M 405 lb. F 275 lb.

abmat sit-ups, 275 lbs
Time: 12:23 (4:07, 4:09, 4:07)

Warm-up 10 minute row: 2363m, 2:06.9/500m
Cool-down 10 minute row: 2345m, 2:07.9/500m

Saturday, May 14, 2016

160514



Let's go for a long run and see what happens. I was shooting for a half marathon distance but hit glycogen depletion at mile 11. Tried walking for a bit to recover by I was done. Need calories/water next time.

Run: 11.37mi
Time: 1:36:12
AVG PACE: 08:27
KCAL: 1582

1.0 mi 08:10 min/mi 00:08:09
2.0 mi 08:09 min/mi 00:08:08
3.0 mi 08:14 min/mi 00:08:12
4.0 mi 07:52 min/mi 00:07:51
5.0 mi 07:44 min/mi 00:07:43
6.0 mi 08:32 min/mi 00:08:31
7.0 mi 08:16 min/mi 00:08:15
8.0 mi 08:27 min/mi 00:08:26
9.0 mi 08:23 min/mi 00:08:22
10.0 mi 08:29 min/mi 00:08:28
11.0 mi 09:20 min/mi 00:09:20
11.4 mi 12:12 min/mi 00:04:29

http://www.mapmyrun.com/workout/1473901981

Wednesday, May 11, 2016

160511

Tuesday 160510
Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals. Post scores to comments.

8-16-7

Warm-up 10 minute row: 2344m, 2:08.0/500m
Cool-down 10 minute row: 2276m, 2:11.8/500m

Tuesday, May 10, 2016

160510

Sunday 160508
Deadlift 5-5-3-3-3-1-1-1-1 reps

5x170, 5x210, 3x250, 5x315, 3x355, 1x375

Warm-up 10 minute row: 2344m, 2:08.0/500m

Monday, May 9, 2016

160509

Friday 160506
For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

Time: 28:28

Warm-up 10 minute row: 2354m, 2:07.4/500m

Saturday, May 7, 2016

160507

Thursday 160505
Complete as many reps as possible in 5 minutes of:
165-lb. squat clean and jerks

12 reps.

Warm-up 10 minute row: 2279m, 2:11.6/500m

Wednesday, May 4, 2016

160504

Wednesday 160504
For time:
1,200-meter run
75 pull-ups
800-meter run
50 pull-ups
400-meter run
25 pull-ups

Time: 23:22

Warm-up 10 minute row: 2395m, 2:05.3/500m

Tuesday, May 3, 2016

160503

Monday 160502
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

5 rounds + 10 knees-to-elbows

Warm-up 10 minute row: 2391m, 2:05.4/500m
Cool-down 10 minute row: 2306m, 2:10.0/500m

Sunday, May 1, 2016

160501

Sunday 160501
Complete as many rounds as possible in 10 minutes of:
50 double-unders
135-lb. back squats, 10 reps

2:1 singles. 4 rounds + 100 singles

Warm-up 10 minute row: 2331, 2:08.7/500m
Cool-down 10 minute row: 2296, 2:10.6/500m