Training Log Archive: zach.schroederIn the 7 days ending Apr 23, 2017:
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Sunday Apr 23, 2017 #
Running 24:40 [3] 3.37 mi (7:19 / mi)
Bike 30:00 [3] 6.0 mi (5:00 / mi)
bike ride around town
Saturday Apr 22, 2017 #
Cross Training 1:15:19 [3] 0.5 mi (2:30:34 / mi)
warm up jog on curve .5mi
8 rounds:
increasing weight front squats
pistols in-between
8 rounds:
increasing weight push press
jog on curve
15min AMRAP:
30yrd overhead lunges w/95lb
8 pull ups
8 each arm sg arm DB snatch
10 toes to bar
80yrd farmers carry
8 rounds:
increasing weight front squats
pistols in-between
8 rounds:
increasing weight push press
jog on curve
15min AMRAP:
30yrd overhead lunges w/95lb
8 pull ups
8 each arm sg arm DB snatch
10 toes to bar
80yrd farmers carry
Friday Apr 21, 2017 #
Running 42:10 [3] 6.0 mi (7:02 / mi)
Cross Training 10:00 [3] 0.25 mi (40:02 / mi)
warm up/cool down
Thursday Apr 20, 2017 #
Cross Training 40:44 [3]
50 jumping pull ups
50 24" box jumps
50 KB swings 53lb
50 knees to elbows
50 walking lunges
50 strict press 45lb
50 back extensions
50 wall balls
50 burpees
cool down
50 24" box jumps
50 KB swings 53lb
50 knees to elbows
50 walking lunges
50 strict press 45lb
50 back extensions
50 wall balls
50 burpees
cool down
Cross Training 1:07:13 [3] 2.2 mi (30:33 / mi)
warm up bike
warm up (4 rounds):
5 squats
5 standing lunges
.05mi run
4 rounds:
400m sprint on the curve
2min rest
2 rounds:
800m sprint on the curve
3min rest
5 rounds:
increasing weight bench
7 rounds:
increasing weight power clean to 200lbs
warm up (4 rounds):
5 squats
5 standing lunges
.05mi run
4 rounds:
400m sprint on the curve
2min rest
2 rounds:
800m sprint on the curve
3min rest
5 rounds:
increasing weight bench
7 rounds:
increasing weight power clean to 200lbs
Wednesday Apr 19, 2017 #
Cross Training 45:12 [3] 1.5 mi (30:08 / mi)
Warm up
2 sets ab circuit
2 rounds:
.5mi tempo speed
2 rounds ab circuit
1 round:
.5mi tempo spreed
cool down
2 sets ab circuit
2 rounds:
.5mi tempo speed
2 rounds ab circuit
1 round:
.5mi tempo spreed
cool down
Tuesday Apr 18, 2017 #
Cross Training 52:47 [3]
Warm Up:
1km ski erg
8 rounds:
10 med ball squats
10 sit ups
10 rounds:
100m row sprints
cool down walk
1km ski erg
8 rounds:
10 med ball squats
10 sit ups
10 rounds:
100m row sprints
cool down walk
Lift 43:27 [3]
warm up bike
warm up clean and jerk
40 135lb clean and jerk
increasing heavy to 175lb
pull ups
cool down bike 10min
warm up clean and jerk
40 135lb clean and jerk
increasing heavy to 175lb
pull ups
cool down bike 10min
Monday Apr 17, 2017 #
Cross Training 1:05:42 [3]
warm up bike
5 rounds:
heavy BB lunges
20yrds
6 rounds:
increasing weight snatches
30 15ft rope ascents for time
double unders
5 rounds:
heavy BB lunges
20yrds
6 rounds:
increasing weight snatches
30 15ft rope ascents for time
double unders
Intervals 39:56 [3] 2.94 mi (13:35 / mi)
warm up jog with sandbag
telephone pole sprints for 2 miles
cool down jog bag with sandbag
telephone pole sprints for 2 miles
cool down jog bag with sandbag