Training Log Archive: zach.schroederIn the 7 days ending Apr 9, 2017:
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Sunday Apr 9, 2017 #
Intervals 43:12 [3] 4.0 mi (10:48 / mi)
1 mi 70lb ruck run
1 mi run
1 mi 70lb ruck run
1 mi run
1 mi run
1 mi 70lb ruck run
1 mi run
Saturday Apr 8, 2017 #
Running 39:40 [3] 6.0 mi (6:37 / mi)
Cross Training 10:00 [3] 1.0 mi (10:00 / mi)
Friday Apr 7, 2017 #
Cross Training 45:25 [3] 1.0 mi (45:26 / mi)
warm up jog to gym
10 rounds:
.10mi sprint on the curve
1min rest
10min EMOM:
10 pu
10 su
5min EMOM:
5 pull ups
cool down jog back to car
10 rounds:
.10mi sprint on the curve
1min rest
10min EMOM:
10 pu
10 su
5min EMOM:
5 pull ups
cool down jog back to car
Lift 55:36 [3]
500m row warm up
9 rounds:
squats increasing to 235lb
5 pull ups
8 rounds:
cleans increasing to 185lb
pull up/muscle up work
9 rounds:
squats increasing to 235lb
5 pull ups
8 rounds:
cleans increasing to 185lb
pull up/muscle up work
Wednesday Apr 5, 2017 #
Cross Training 56:33 [3] 1.0 mi (56:34 / mi)
.5mi warm up jog to the gym
15 rounds:
1min sprint on the spin bike
1min rest
.5mi jog back
15 rounds:
1min sprint on the spin bike
1min rest
.5mi jog back
Cross Training 1:00:38 [3] 2.0 mi (30:19 / mi)
2mi run warm up
6 rounds:
10 sg arm DB snatches @50lbs (each arm)
12 GHD su's
pull ups
around 300 double unders
6 rounds:
10 sg arm DB snatches @50lbs (each arm)
12 GHD su's
pull ups
around 300 double unders
Tuesday Apr 4, 2017 #
Cross Training 48:12 [3]
warm up
buddy workout, one works, other rests:
150 pu
150 su
400 Russian twist while partner wall sit
6 rounds:
20 air squats
20 walking lunges
cool down
buddy workout, one works, other rests:
150 pu
150 su
400 Russian twist while partner wall sit
6 rounds:
20 air squats
20 walking lunges
cool down
C • 400? 2
Lift 1:08:25 [3]
.5 mi curve
10min bike
8 rounds:
deadlift increasing to 335lb
pull ups
bench
cool down
10min bike
8 rounds:
deadlift increasing to 335lb
pull ups
bench
cool down
Monday Apr 3, 2017 #
Intervals 30:28 [3] 3.5 mi (8:42 / mi)
.75mi warm up
4X.5mi intervals
3min rest between
.75mi cool down
4X.5mi intervals
3min rest between
.75mi cool down
Cross Training 1:06:46 [3]
10min bike warm up
8 rounds:
increasing weight snatch
6 rounds:
10 sumo DL high pulls @95lb
10 burpees over 24" box
cool down
8 rounds:
increasing weight snatch
6 rounds:
10 sumo DL high pulls @95lb
10 burpees over 24" box
cool down