2 Miles
7:06
7:33
14:39
9PM
Easy 2 Miles @ Conversational Pace
18:04
Monday, May 11, 2015
Sunday, May 10, 2015
May 7 - 10, 2015
May 7, 2015
AM
Lots of warming up n stretching
0.65 Mile warmup
4 x 400m w/ 2:00 min rest
1:25
1:24
1:22
1:28
0.55 mile cool down w/ stretching n foam rolling
Run:
1 mile - 7:26
*just loosening up
Pull-ups
BWx5
25lbs x 5 x 2
MetCon:
Modified "The Chief"
3 95-lb hang snatches
6 push-ups
9 squats
AMRAP in 3 minutes with 1 minute rest x 5
_________________________________________________________________________________
May 9, 2015
Easy 3 Miles
25:27
*This run was horrible, I was with a couple of friends and we decided to eat before the run....To much food with the combo of 95 degree eat turned into a lets not throw up session.
3 Mile Ruck w/ 50lbs
55:26
AM
Lots of warming up n stretching
0.65 Mile warmup
4 x 400m w/ 2:00 min rest
1:25
1:24
1:22
1:28
0.55 mile cool down w/ stretching n foam rolling
Lunch
Push-Ups
300
Wide Grip Pull-Ups
7 x 3
1 x 5
PM
Easy 3 Miles
3 miles - 26:40
* Relaxing Conversational Pace
_________________________________________________________________________________
May 8, 2015
1 mile - 7:26
*just loosening up
Pull-ups
BWx5
25lbs x 5 x 2
35lbs x 5 x 1
45lbs x 4 x 1
+60x1, I did a 2nd rep but I'm not counting it.
BWx14
Strict/Push Press
95x5
115x5
135x5
135x5
145x5
+60x1, I did a 2nd rep but I'm not counting it.
BWx14
Strict/Push Press
95x5
115x5
135x5
135x5
145x5
Dips
BW x 5
25lbs x 5
50lbs x 5
75lbs x 5
100lbs x 1
Modified "The Chief"
3 95-lb hang snatches
6 push-ups
9 squats
AMRAP in 3 minutes with 1 minute rest x 5
1st - 6 Rounds (108 Reps)
2nd - 5 Rounds + 2 Squats(101 Reps)
3rd - 5 Rounds (90 Reps)
4th - 4 Rounds + 8 Squats (89)
5th - 4 Rounds + 3 Snatches (75 reps)
_________________________________________________________________________________
May 9, 2015
25:27
*This run was horrible, I was with a couple of friends and we decided to eat before the run....To much food with the combo of 95 degree eat turned into a lets not throw up session.
3 Mile Ruck w/ 50lbs
55:26
*Easy conversational hike with the buddies.
Rest.
This was an extremely good training week....My diet wasn't as clean as I wanted it but a lot of that was due to having some friends down and just enjoying myself. My goal was to do 1200 Push-Ups from May 2nd to May 9th, I easily exceeded that goal with 1400. Some form of pullups almost every day and hit 3 core sessions this week.
_________________________________________________________________________________
May 10, 2015
May 10, 2015
Rest.
This was an extremely good training week....My diet wasn't as clean as I wanted it but a lot of that was due to having some friends down and just enjoying myself. My goal was to do 1200 Push-Ups from May 2nd to May 9th, I easily exceeded that goal with 1400. Some form of pullups almost every day and hit 3 core sessions this week.
Thursday, May 7, 2015
May 6, 2015
Pull-Up Pyramid w/ Squats
2-4-6-8-10-10-8-6-4-2 Pull-ups
20 Air Squats between rounds
* I took 2 minutes between the set of 10 but I did all of them unbroken so I was pretty happy with that
Core x 3
1:00 Plank
1:00 L-Plank
1:00 R-Plank
200- push-ups throughout the day
2-4-6-8-10-10-8-6-4-2 Pull-ups
20 Air Squats between rounds
* I took 2 minutes between the set of 10 but I did all of them unbroken so I was pretty happy with that
Core x 3
1:00 Plank
1:00 L-Plank
1:00 R-Plank
200- push-ups throughout the day
Wednesday, May 6, 2015
May 5, 2015
AM
Easy 3 Mile Ruck w/ 47lbs and Combat Boots
150 Push-Ups
1-13:02
2-13:27
3-15:23
41:52
PM
Easy 2 Mile Run
1- 7:24
2-7:52
15:16
*First run in awhile that I started with no hip pain or discomfort.
DeadLifts
135 x 10 x 2
225 x 5 x 2
315 x 3 x 3
*non of my compound lifts will be heavy because I dont want to take any chances on injury
Circuit
5 Chin-Ups
50 Sit-Ups
25 Push-Ups
5 Chin-Ups
40 Sit-Ups
25 Push-Ups
5 Chin-Ups
30 Sit-Ups
25 Push-Ups
5 Chin-Ups
20 Sit-Ups
25 Push-Ups
10 Chin-Ups
10 Sit-Ups
50 Push-Ups
*this was not for time, i took my time and kept my HR down.
Easy 3 Mile Ruck w/ 47lbs and Combat Boots
150 Push-Ups
1-13:02
2-13:27
3-15:23
41:52
PM
Easy 2 Mile Run
1- 7:24
2-7:52
15:16
*First run in awhile that I started with no hip pain or discomfort.
DeadLifts
135 x 10 x 2
225 x 5 x 2
315 x 3 x 3
*non of my compound lifts will be heavy because I dont want to take any chances on injury
Circuit
5 Chin-Ups
50 Sit-Ups
25 Push-Ups
5 Chin-Ups
40 Sit-Ups
25 Push-Ups
5 Chin-Ups
30 Sit-Ups
25 Push-Ups
5 Chin-Ups
20 Sit-Ups
25 Push-Ups
10 Chin-Ups
10 Sit-Ups
50 Push-Ups
*this was not for time, i took my time and kept my HR down.
Monday, May 4, 2015
May 4, 2015
AM
Easy 3 Mile Run
1 - 7:42
2 - 8:25
3 - 8:03
24:10
PM
1 Mile Warm Up - 7:51
Pull-Ups
5
25lbs x 5 x 5
Wide Grip Pull-Ups w/ hold at the top
3 x 3
Push-Ups
"300"
15 x 20
17:59
* I timed this but I didnt really push for a quicker time
Hang Cleans
135 x 10 x 1
155 x 5 x 3
METCON
6 Rounds
10 Sumo Deadlift High Pulls (75lbs)
10 Burpees
10 Knee Raises
9:01
Easy 3 Mile Run
1 - 7:42
2 - 8:25
3 - 8:03
24:10
PM
1 Mile Warm Up - 7:51
Pull-Ups
5
25lbs x 5 x 5
Wide Grip Pull-Ups w/ hold at the top
3 x 3
Push-Ups
"300"
15 x 20
17:59
* I timed this but I didnt really push for a quicker time
Hang Cleans
135 x 10 x 1
155 x 5 x 3
METCON
6 Rounds
10 Sumo Deadlift High Pulls (75lbs)
10 Burpees
10 Knee Raises
9:01
Sunday, May 3, 2015
April 30 - May 3, 2015
April 30th
I honestly cant seem to remember what I did this day...I know some form of calisthenics were involved, but this was the day I decided to really let my hip heal.
May 1, 2015
AM
Easy 2 Mile Hip Rehab
1-7:48
2-7:51
* I started extremely slow and worked into the run...at 1.5 miles I stopped completely to stretch my hip and do some squats...finished the run
PM
10 Minute EMOM
Even - 10 Pullups
Odd - 10 Handstand Push-Ups
Push Press
95lbs x 10 x 2
135lbs x 5 x 2
Clean n Press complex
5 Cleans and 5 push presses on the last clean.
135 x 5/5 x 3
May 2-3
Completely rested the hip...stretched...hydrated,,,,foam rolled.....I can tell its still not 100% but its doing better...I ran around at dinner with the dogs and sprinted up a big boat ramp and it felt okay...I can feel the tenderness still tho. Starting my 2-3 a day workouts tomorrow...I really hope my hip feels good tomorrow but we will see.
I honestly cant seem to remember what I did this day...I know some form of calisthenics were involved, but this was the day I decided to really let my hip heal.
May 1, 2015
AM
Easy 2 Mile Hip Rehab
1-7:48
2-7:51
* I started extremely slow and worked into the run...at 1.5 miles I stopped completely to stretch my hip and do some squats...finished the run
PM
10 Minute EMOM
Even - 10 Pullups
Odd - 10 Handstand Push-Ups
Push Press
95lbs x 10 x 2
135lbs x 5 x 2
Clean n Press complex
5 Cleans and 5 push presses on the last clean.
135 x 5/5 x 3
May 2-3
Completely rested the hip...stretched...hydrated,,,,foam rolled.....I can tell its still not 100% but its doing better...I ran around at dinner with the dogs and sprinted up a big boat ramp and it felt okay...I can feel the tenderness still tho. Starting my 2-3 a day workouts tomorrow...I really hope my hip feels good tomorrow but we will see.
Thursday, April 30, 2015
April 29, 2015
Warm-Up
Fire Hydrants - 2x25
Glute Bridges - 2 x 25
Single Leg Glute Bridges - 1 x10
Leg Swings
1 Mile Run - 7:45
*My hip is getting much better but its still bothering me a bit and tight....It seems to do much better post exercise and stretching. I am going to continue to not do squats, deadlifts or any high speed running.
Pull-Ups - 18
Push-Ups
4 x 24 w/ 60 second rest
Max in 60 Seconds - 51
Sit-Ups
4 x 20 w/ 60 second rest
Max in 60 seconds - 40
Pull-Ups
4 x 4 w/ 60 second rest
Max - 11
Fire Hydrants - 2x25
Glute Bridges - 2 x 25
Single Leg Glute Bridges - 1 x10
Leg Swings
1 Mile Run - 7:45
*My hip is getting much better but its still bothering me a bit and tight....It seems to do much better post exercise and stretching. I am going to continue to not do squats, deadlifts or any high speed running.
Pull-Ups - 18
Push-Ups
4 x 24 w/ 60 second rest
Max in 60 Seconds - 51
Sit-Ups
4 x 20 w/ 60 second rest
Max in 60 seconds - 40
Pull-Ups
4 x 4 w/ 60 second rest
Max - 11
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