Training Log Archive: zach.schroederIn the 7 days ending Apr 2, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Apr 2, 2017 #
CrossFit 1:00:00 [3]
Crossfit Level 1 class 2nd day
few good workouts
lots of quality knowledge on Olympic lifts and teaching correct form
also some good info for developing programs
(also a little propaganda...)
few good workouts
lots of quality knowledge on Olympic lifts and teaching correct form
also some good info for developing programs
(also a little propaganda...)
Saturday Apr 1, 2017 #
CrossFit 1:00:00 [3]
taking the crossfit level 1 course to learn more about olympic lifts and just for fun
did Fran at the end, cannot do crossfit kipping pull ups...
did Fran at the end, cannot do crossfit kipping pull ups...
Friday Mar 31, 2017 #
Running 43:12 [3] 6.0 mi (7:12 / mi)
nice easy shake out run
Cross Training 55:24 [3]
warm up bike
lots of jump rope work
around 400 double unders with toes to bar in between
lots of jump rope work
around 400 double unders with toes to bar in between
Thursday Mar 30, 2017 #
Cross Training 52:38 [3]
10 rounds:
100m ski erg
10 53lb KB swings
10 over the box burpees
tabata ab sets
100m ski erg
10 53lb KB swings
10 over the box burpees
tabata ab sets
Lift 1:08:45 [3]
warm up bike
10 rounds:
squats working up to 225lb for the last three sets
5 rounds:
40yrd walking lunges @155
KB sg leg deadlifts
military press
sg arm standing bb press
cool down walk
10 rounds:
squats working up to 225lb for the last three sets
5 rounds:
40yrd walking lunges @155
KB sg leg deadlifts
military press
sg arm standing bb press
cool down walk
Wednesday Mar 29, 2017 #
Cross Training 1:18:25 [3] 2.0 mi (39:12 / mi)
warm up 10min bike
4 rounds:
.5mi tempo run on the curve
2min rest
double under jump rope work
-around 200 total
clean and press
tire flip, jump over, burpees
pull ups
hand stand work
cool down
4 rounds:
.5mi tempo run on the curve
2min rest
double under jump rope work
-around 200 total
clean and press
tire flip, jump over, burpees
pull ups
hand stand work
cool down
Tuesday Mar 28, 2017 #
Cross Training 55:36 [3]
Warm Up 3 Rounds:
8 pu
8 su
8 walking lunges
6 rounds:
8 Bulgarian split squats
8 sg arm kb pulls
30/30 side plank
6 rounds:
8 toes to bar
8 dips
4 jump lunges
10min AMRAP:
75ft on Jacobs ladder
10 box jumps
Russian twist tabata
8 pu
8 su
8 walking lunges
6 rounds:
8 Bulgarian split squats
8 sg arm kb pulls
30/30 side plank
6 rounds:
8 toes to bar
8 dips
4 jump lunges
10min AMRAP:
75ft on Jacobs ladder
10 box jumps
Russian twist tabata
Cross Training 20:28 [3] 2.25 mi (9:06 / mi)
warm up .25mi walk on the curve
4 rounds:
.5mi tempo run
2min rest
4 rounds:
.5mi tempo run
2min rest
Lift 48:12 [3]
7 rounds:
increasing weight snatch X3
5 rounds:
X3 split jerks
6 rounds:
increasing weight deadlifts to 315lb
increasing weight snatch X3
5 rounds:
X3 split jerks
6 rounds:
increasing weight deadlifts to 315lb
Monday Mar 27, 2017 #
Intervals 36:35 [3] 3.38 mi (10:49 / mi) +49ft 10:41 / mi
PLT jog and interval work
CrossFit 1:14:40 [3]
5min bike warm up
3 rounds:
1 min max rep 135lb squats
1 min rest
1 min max rep chest to bar pull ups
1 min rest
1 min max rep 135lb power clean
total of 136 reps
then:
500m row
30 chest press @150
1000m row
20 chest press @150
2000m row
10 chest press @150
3 rounds:
12 reps straight leg toes to bar
3 rounds:
1 min max rep 135lb squats
1 min rest
1 min max rep chest to bar pull ups
1 min rest
1 min max rep 135lb power clean
total of 136 reps
then:
500m row
30 chest press @150
1000m row
20 chest press @150
2000m row
10 chest press @150
3 rounds:
12 reps straight leg toes to bar