090228

[183.6]

Rest and recovery

090227

[182.2] Warm up Ellipitical x 5 minutes, C2 x 500 meters Dumb bell swings 25# 3 x 10 Push jerk 95, 115, 135, 155, 160 (1 rm), 165 no lock out Track workout Warm up 10 minutes 200 meters x 8 40 - 42 seconds final 39 seconds

090225

Warm up
Elliptical x 5 minutes, C2 x 500 meters

Bench 135 x 10 x 3
Pull ups 3 x 10
Sit ups 3 x 10
Back ext. 3 x 10

090224

Warm up and stretch
2 mile TT - 15:17

090223

Warm up x 5 minutes
CFE - 1:1 Pacing
TM 1 minute on 1 minute off x 3 rounds
7.8, 8.0, 8.2

Cool down x 5 minutes

090221

Run ~ 4.5 miles 42 minutes

090220

Bike x 20 minutes
Hip abduction 40# x 50
Weighted sit ups 20# x 50
Back Ext 60# x 50

090219

Elliptical x 20 minutes
Dips x 50
Push ups x 50

090218

Track workout -
Warm up x 10 minutes

600 meters x 3
2:41, 2:44, 2:34

Cool down x 10 minutes

090217

TM x 20 minutes @ 6.3

Squat clean 1 rm
95 x 3, 115, 135, 155, 165 failed.

090216

Rest and Recovery

090215

run x 38 minutes ~ 4 miles

090214

Very sore from the two workouts yesterday.
Rest and recovery.

090213

Noon
Warm up - Bike x 15 minutes

'Fran'
Thrusters 95#
Pull ups
21-15-9 (10:34)

PM
Warm up x 10 minutes
30m x 3, 40m x 3, 50mx3
Cool down x 10 minutes

090212

Run ~ 3.5 miles 34 minutes

Right calf and left hamstring sore.

090210

Calf too sore to run.

Elliptical x 10 minutes
Bike x 10 minutes

Dead lift (nautilus)
90 x 3, 180 x 2, 230, 280, 330, 350 x 1

090209

Right calf sore from track work out.
Warm up: bike x 15 minutes

Rounds in 15 minutes (8 rounds)
Pull ups x 5
Push ups x 10
Squats x 15

090208

Warm up: run x 10 minute, AWU

300m x 4
1:02, 1:06, 1:02, 1:01
100m stride x 4

Cool down: run x 10 minutes

090207

Warm up: Rope 4x50, Overhead Squats 4x8, Elliptical x 5 minutes

Rounds in 20 minutes (3 + row)
C2 x 250m
Sumo high pull 95#'s x 15
Pull ups x 10

Cool down: bike x 5 minutes

090206

Run (TM) 15 minutes at 6.3

Shld Press 95x3, 115x1, 135x1, 155(failed), 155(failed)
Push Press 115x3, 135x3

The run felt good, but I had little energy left for lifting.

090205

Run (TM) 20 minutes at 6.1

Sit ups 2x25
Back Ext 2x25
Pull ups 2x8
Dips 2

Feeling better.

090203

I am finally feeling a bit better. No training since last Thursday.

090201

Very disappointing not being able to run today, the weather was awesome. I am still congested and feeling bad.