CR223. ~4 miles (to D-BarK and back),with intervals & walk breaks. Time 39 mins.
Immediately afterward: 20 weighted pushups @ +25.
Sunday, September 30, 2007
Saturday, September 29, 2007
GPP
Had SAR training this morning, so I didn't get to run. Substituted GPP instead. In the garage with Ian.
10 x tractor tire flip
10 x KB swing @ 70#
10 x tractor tire flip
10 x sledge swing (sliding style) on tire
5 rounds (100 total flips)
Misc tire sled dragging.
Weighted pullups @ +35:
1 x 10 (possible PR)
1 x 6
10 x tractor tire flip
10 x KB swing @ 70#
10 x tractor tire flip
10 x sledge swing (sliding style) on tire
5 rounds (100 total flips)
Misc tire sled dragging.
Weighted pullups @ +35:
1 x 10 (possible PR)
1 x 6
Friday, September 28, 2007
strength
At home, after work:
Power clean: 30 singles @ 135
Ring Dip:
2 x 8 @ bw
1 x 8 @ +10
5 @ +35, pause, 2 @ +35
Bent-over BB Row:
3 x 8 @ 135
Weighted Pushups:
18 @ +25 (PR)
pause
4 @ +25
Power clean: 30 singles @ 135
Ring Dip:
2 x 8 @ bw
1 x 8 @ +10
5 @ +35, pause, 2 @ +35
Bent-over BB Row:
3 x 8 @ 135
Weighted Pushups:
18 @ +25 (PR)
pause
4 @ +25
Wednesday, September 26, 2007
GPP
At the park.
5 x box jump on high bollard (~33")
jog to playground
10 x burpee-pullup combo
5 rounds.
Then:
5 x burpee-box jump combo (high bollard)
2 rounds.
This workout was a lot tougher than I expected it to be.
5 x box jump on high bollard (~33")
jog to playground
10 x burpee-pullup combo
5 rounds.
Then:
5 x burpee-box jump combo (high bollard)
2 rounds.
This workout was a lot tougher than I expected it to be.
Tuesday, September 25, 2007
Monday, September 24, 2007
strength
Deadlift:
Work up to 3 sets x 3 reps @ 245 + 4 x vertical jump
Mixed in with:
Bench:
Work up to
1 @ 175 + 5 plyo pushups
1 @ 185 + 5 plyo pushups (PR for recent years)
3 sets x 2 reps @ 175 + 5 plyo pushups
A few power cleans @ 135, then 2 sets x 1 power clean + push press @ 185.
First time I've had 135 overhead in a long time.
Work up to 3 sets x 3 reps @ 245 + 4 x vertical jump
Mixed in with:
Bench:
Work up to
1 @ 175 + 5 plyo pushups
1 @ 185 + 5 plyo pushups (PR for recent years)
3 sets x 2 reps @ 175 + 5 plyo pushups
A few power cleans @ 135, then 2 sets x 1 power clean + push press @ 185.
First time I've had 135 overhead in a long time.
Saturday, September 22, 2007
GPP
At home:
70# KB movement + sprint to top of driveway (~15 seconds of sprinting)
6 rounds (2 x 3 cleans, 1 x 5 SDHP, 3 x 8 swings on the KB)
then:
10 KB C&J (5 each arm) @ 53
6 weighted pullups @ +35
8 weighted dips @ +10
3 rounds.
70# KB movement + sprint to top of driveway (~15 seconds of sprinting)
6 rounds (2 x 3 cleans, 1 x 5 SDHP, 3 x 8 swings on the KB)
then:
10 KB C&J (5 each arm) @ 53
6 weighted pullups @ +35
8 weighted dips @ +10
3 rounds.
Friday, September 21, 2007
Thursday, September 20, 2007
strength
Power cleans:
5 x 3 @ 135 + 4 vertical leap (touch high on vertical beam)
Weighted Dips:
6 @ + 35
5 @ +45
4 @ +55
3 x 3 @ +65
Each set followed by 5 x plyo pushups.
Push Jerk:
3 x 2 @ 115
5 x 3 @ 135 + 4 vertical leap (touch high on vertical beam)
Weighted Dips:
6 @ + 35
5 @ +45
4 @ +55
3 x 3 @ +65
Each set followed by 5 x plyo pushups.
Push Jerk:
3 x 2 @ 115
Wednesday, September 19, 2007
misc work
The last few days have just been some half-hearted KB stuff, pushups, pullups, etc. Haven't been feeling that great.
Saturday, September 15, 2007
Friday, September 14, 2007
Sunday, September 09, 2007
GPP
Run to Wildorado gate and back, hard, time 12:48.
Then:
6 x bent-over BB row @ 135
12 x atomic situps
6 x weighted pullup @ +25
12 x ball slam @ 20
4 rounds, untimed.
Then:
6 x bent-over BB row @ 135
12 x atomic situps
6 x weighted pullup @ +25
12 x ball slam @ 20
4 rounds, untimed.
Saturday, September 08, 2007
strength
At home in the garage.
Warmup:
10 tractor tire flips
10 sledge swings @ 16# hammer
3 rounds
Then:
2 x (Power clean + front squat) @ 135
10 ring dips
10 rounds (total= 20 power cleans, 20 front squats, 100 ring dips)
Then:
5 power cleans @ 135 to make 25 for the day
The power cleans felt really snappy even after yesterday's long run.
Warmup:
10 tractor tire flips
10 sledge swings @ 16# hammer
3 rounds
Then:
2 x (Power clean + front squat) @ 135
10 ring dips
10 rounds (total= 20 power cleans, 20 front squats, 100 ring dips)
Then:
5 power cleans @ 135 to make 25 for the day
The power cleans felt really snappy even after yesterday's long run.
Friday, September 07, 2007
Wednesday, September 05, 2007
strength
Power clean
2 @ 135 + 2 front squat + 5 x SBJ
4 x {2 @ 145 + 2 front squat + 5 x SBJ}
Mixed in with
Bench Press
3 @ 135
5 @ 135
4 @ 155 + 5 plyo pushups
4 @ 165 + 5 plyo pushups
3 @ 165 + 5 plyo pushups
3 @ 165 + 5 plyo pushups - spotter needed on 3rd rep
3 @ 155
2 @ 135 + 2 front squat + 5 x SBJ
4 x {2 @ 145 + 2 front squat + 5 x SBJ}
Mixed in with
Bench Press
3 @ 135
5 @ 135
4 @ 155 + 5 plyo pushups
4 @ 165 + 5 plyo pushups
3 @ 165 + 5 plyo pushups
3 @ 165 + 5 plyo pushups - spotter needed on 3rd rep
3 @ 155
Tuesday, September 04, 2007
endurance--short road run
35 minutes on CR314 with hard intervals and walk breaks. Unknown distance.
Monday, September 03, 2007
short hike; circuit
Hiked Potato Lake with Ian, slow, 2 miles round trip.
Later:
12 x deadlift @ 135
12 x pushups
12 x pullups
12 x ball slam @ 20
6 rounds, time 18:58. The GJ version of this is 12 rounds with BW deadlift; maybe another day...
First time doing fast circuits in a while.
Later:
12 x deadlift @ 135
12 x pushups
12 x pullups
12 x ball slam @ 20
6 rounds, time 18:58. The GJ version of this is 12 rounds with BW deadlift; maybe another day...
First time doing fast circuits in a while.
Saturday, September 01, 2007
endurance--hike
Hiked solo from Molas Pass along the Colorado Trail to near the cutoff for the Twin Sisters, then turned back and hiked cross country on game trails above Bear Creek to Putnam Basin area. Spectacular hike. Not particularly fast; just having fun. Total time about 5:15, maybe 2200' climb???
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