8/23 - 6.5 mile run
8/24 - 1500 yard swim
8/25 - 100 yard swim - lightning closed pool - Plan B -Max rounds in 30 minutes of: 50 count single jump rope, 20 35lb K-bell swings, 20 push ups, 3:00 freestyle heavy bag, no rest - 5 rounds complete.
8/26 - Gym Day - 3x10 flat bench, incline bench, decline bench 135-175lb, 3x10 cross ups 30-40lb, 6x10 pull-ups about 50/50 dead hang/kipping, at failure of pull-ups 3x10 lat pull downs 100-110lb.
8/27 - Shame.
8/28 - 1 mile track run, 5 mile hill run w/Toms, Russell, and Mason, who is actually training.
8/29 - Post-Fun Day. Definitely no PT.
Better than last week, but complacency halfway to the goal is as bad as laziness all the way there. Keep pushing!
8.23: Crossfit (squats burpees)
ReplyDelete8.24: Crossfit (sprints and jumprope)
8.25: Crossfit (Cleans and Situps)
8.26: 4 mile run (sore as hell)
8.27: Rest
8.28: Crossfit (thrusters / pullups / situps)
8.29: Shame
8/22 - 2 mile run/hike up Academy @ Sierra Summit, 250 push-ups
ReplyDelete8/23 - 500 yard freestyle, 750 yd free with hand paddles, 5x100 im's, 250 yd freestyle cooldown, 120 push-ups, 36 pull-ups, 18 chin-ups
8/24 - 6 mile run, 1/2 P90X plyo
8/25 - 500 yd free, 750 yd free w/ hand paddles, 5x100 im's, 250 free cool down, 300 push-ups, 42 pull-ups, 1000 yd free breathing every 5 strokes.
8/26 - 8 mile run
8/27 - 500 yd free, 1250 yd pull, 250 free
8/28 - 5.75 mile track run, 5 mile hill run w/Johnson, Toms, and Mason
8/22 - 4 mile run/hike up Academy @ Sierra Summit (2 miles up, 2 down). 40 push-ups
ReplyDelete8/23 - vagina
8/24 - vagina
8/25 - 4 mile run, 125 pushups, 125 situps, 16 pullups
8/26 - 6 mile run, 125 pushups, 125 situps, 16 pullups
8/27 - vagina
8/28 - 6.5 mile track run, 5 mile hill run w/ Johnson, Toms, and Russ. 125 pushups, 125 situps, 16 pullups
Last week was individual muscle groups with focus on max reps in a 3 to 4 set format. For example I did 4 sets of plyo pull up (letting go of the handles at apex and catching them on the way down) switching the grips from wide to narrow, my first set was to burn next 3 sets went till I couldn't go anymore. My hope is to load the muscle in such a way that I will increse resistence to fatigue. So far so good. I only gave myself Sunday off last week. I am also doing 3 HIIT workouts per sessions for this week and last all of them over 10 min.
ReplyDelete8/22 - 2 mile run/hike up Academy @ Sierra Summit, 40ish pushups.
ReplyDelete8/23 - 1250 yd swim. P90x Chest & Back
8/24 - P90x plyo
8/25 - 1250 yd swim. P90x Chest & Back
8/26 - 5 mile treadmill run with inclines
8/27 - 1250 yd swim. P90x Chest & Back
8/28 - 5 mile track run, 5 mile hill run w/Johnson, Russ, and Mason