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

April 28, 2015

Easy 6 Miles

1 - 8:30
2 - 8:40
3 - 8:54
4 - 8:49
5 - 8:44
6 - 8:26

52:03

50 Push-Ups

* excited to crush some weights tomorrow and finish off the last few push-ups I have in my 1k in 1 week.

April 27, 2015

Push-Ups
4 x 25

4 Mile Ruck w/ 45lbs + Combat boots

12:13
12:47
12:55
12:51

50:46

Push-Ups
1 x 50
2 x 25

April 24-26, 2015

Friday, April 24, 2015

Easy 4 Miles - 34:38
8:14
8:45
8:46
8:53


4 x 25 Pushups

Squats
135 x 10 x 2
225 x 10 x 3

Dumbbell Curls
30lbs x 12 x 3



Saturday, April 25, 2015
Rest




Sunday, April 26, 2015
3 miles - 22:39
1-7:03
2-7:48
3-7:48
*I had to stop for about 2 minutes after 2.2 miles to talk to my landlord.

Pull-Ups
4 x 8

Push-Ups
4 x 30

Core
2 Rounds w/ 1 Min Rest Between Rounds

1:00 Lever
1:00 Plank
1:00 L-Plank
1:00 R-Plank
1:00 Leaning Rest

45lb Push Press & 60lb Dumbell Row

30 Push Press
10 Rows
20 Push Press
12 Rows
10 Push Press
14 Rows

April 22-23, 2015

April 22, 2015

Easy 3 Miles
1 - 7:51
2 - 8:33
3 - 8:08



3 x 25 push-ups
1 x 50 push-ups


Core
2:00 6 Inches
2:00 Plank
1:00 Left Plank
1:00 Right Plank
2:00 Leaning rest


April 23, 2015

4 Rounds
25 Push-Ups
25 Squats


Pull-Ups
12
30LBS x 3 x 3
10 Pull-Ups

3 Hang Cleans + 1 Jerk
135 x 3+1 x 1
155 x 3 +1 x 1

3 Cleans + 1 Jerk
185 x 3+1 x 3

5 Rounds for Time (95lbs)
10 Push-Ups
5 Snatches
5 Hang Cleans
5 Push Presses
5 Bent Over Rows
10 Deadlifts

11:02

Back on Board

Haven't been updating very often....due to traveling and a mild injury its been tough.  Hip is finally better I believe.

April 17

*Worked and was in the car all day...Enjoyed a day off.

April 18
Enjoying vacation and did a 3 Mile run barefoot on the beach
 3 Miles - 27 mins
*This resulted in some nasty blood blisters on my big toe, Suprised how sore my calves were from going barefoot in sand.

April 19
Still enjoying the beach
Push-Ups
60-50-40-30-20-10

April 20
Drove most of the day, ran 3 when I got home.
3 Miles -
1 - 7:39
2 - 8:03
3 - 8:11

Tuesday
Group PT
1 Mile Formation run (IT WAS SO SLOWWWWWW)
800m Free Run - 2:50 (PR)

2 Rounds
5 Tire Flips
5 Burpees
5 Tire Flips
5 Jumping jacks
*Used a huge tire...easily 250-300 pounds.

April 14-16

April 14

Pull-Ups w/ 25lbs
5 x 5

1 x 8 (no weight)

Push Press
45 x 20 x 1
95 x 12 x 1
135 x 5 x 1
155 x 3 x 3


Dips
6 x 12

Dumbbell Rows w/ 70lbs
3 x 6


50 Burpees for time
3:25



April 15

RUN
3 Miles - 23:47
1 - 7:23
2 - 8:12
3 - 8:14

SWIM
100y - 1:52
500y - 10:35
100y - 1:58
50y - 0:48
50y - 0:44

*Hip Felt  a bit better but ended up being sore the next day and tinder....Resting


April 16

REST

April 13, 2015

4 Miles -

1 - 7:40
2 - 8:00
3 - 8:30
4 - 8:34

My left hip-flexor is strained...this affected my run as my right leg compensating I believe.  Rolled a lot on it and stretched a bunch yesterday...It feels a bit better but going to take it easy on it.

Push-Ups

3 x 35

Mixed Push-Ups

3 x 24
*6 Diamond, 6 Hand Release, 6 Wide, 6 Regular


Dumbbell Curls

25 x 15 x 3

April 9-12

Will Update this later.

April 7-8

Tuesday
2 Miles Easy - 15:58
*basically taught correct form and pointed out issues with my brothers squat and deadlift technique.
4 x 8 - 235 (just to get some movement in)


METCON

6 Min AMRAP
25 yard Heavy Bag Carry (120pounds)
6 Burpees


8 Rounds

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Wednesday

3 x 10 pullups randomly throughout the day.

REST

March 31 - April 5, 2015

Late update....I was out of town unexpectedly due to Grandfather passing away.

Tuesday - March 31, 2015

- Warm Up -
1 Mile Jog - 8:00
Light Weight Shoulder Presses


"FRAN"
21-15-9
Thrusters (95)
Pull-Ups - My pull ups were mostly strict..cant kip on a bar that's not very high off the ground.

8:24


Tabata Push-Ups

15-15-15-15-13-10-10-10


EMOM for 10 Minutes
10 Back Squats at 135lbs
*Successful, did 20 reps on the last minute.

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April 1 - 3

Didnt work out at all really....did a small METCON Friday night.

AMRAP in 10 Minutes
5 Burpees
10 Push-Ups
15 Squats

10 Rounds + 4 Burpees

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April 4

2 Mile Run - 14:32
1 - 7:07
2 - 7:25

* Was super happy to run...My legs felt like trash after all the car rides.

_________________________________________________________________________________

April 5

Rested to start the next week fresh....Considering this week a Deload week and moving forward.