Warm-up: Run
½ mile (600m) of
3 x 100m of: easy(50%)/medium (70%) pace/effort
Followed by:
3 x100m (sprint)
a) 80% max effort
b) 90% max effort
c) 100% max effort
Time Trial
10k total: at 85% for first 5k then pick it up to 95% on the last 5k
10k in 1.37 hours
AM workout
Barbara
20 pullups (weight assist chinup machine)
30 pushups
40 situps
50 squats
x5................................................................
I certainly got a few odd stares by passer by's at the Gym as i plopped to the ground after my pullups, i think they were worried that i was dying... I guess my situps kind of look like death throws :)
PM Workout
I modified my run a little tonight, rather than the RX 100x3 warmup + 400m sprints i picked a 2.5k route and jogged some, walked during rest and ran sprints in what i could assume were 400k intervals. Left me with a good lung burn and a lot of pouring sweat.
AM workout
Deadlift
3x 225
3x 245
3x 275
15 min ARMRAP
10 pushups
10 pullups
10 situps
10 squats
PM workout
bike Tabata on stationary bike
4 rounds of 8x 20 / 10
15 min warmup ride
Monday
Only got my tri training in today but managed to finish my 500m power swim in 18 min and 57 seconds.
100 meter swim - any stroke
100 meter swim - 70%
100 meter swim - 80%
500m for time, 18 min
AM workout:
Power Snatches
21 - 15 - 9 - 5 - 3
75 lbs
200m run on elliptical with max resistence
PM Workout:
Bike ride, 45 min total
10 min warmup 50% @ 50% and 50% @ 80%
5 min @ 90% + 2 min rest x4
5 min cool down
The bike is my favorit workout to date, just gotta get past the seat pain
ok, today was wild... The WOD wasnt too intense but damn it hurt i cant even lift my arms still this morning...
AM workout: the lifts
3x3x3 military press
70% / 80% / 90%
45lbs AMRAP
military press 3 min
1 rest = 5 burpees
3 min rest
push press 3 min
no rest
push jerk 3 min
2 rests = 10 burpees
PM Workout:
walk / jog 1/2 mile
4 x 400 meter sprints
jog / walk 1/2 mile back chasing Taylor on her bike :)
AM workout:
5 deadlifts: 205
5 deadlifts: 225
5 deadlifts: 255
50 1 arm deadlifts 135 (25 right 25 left)
50 box jumps 24 inches
50 pullups
This workout was a lot harder than it sounds... I pushed the box jumps hard and fast, by the end i was on the ground panting like a dog.
PM workout:
swim day!
re-activated my LA Fitness membership to use the pool (its a multiclub pass so maybe used for wod's also)
200m freestyle swim mixed form
2 min hard swim 1 min rest
1 min hard swim 30 sec rest
2 min hard swim 1 min rest
1 min hard swim 30 sec rest
2 min hard swim / done
then took advantage of the sauna :)
taking an off day today and probably tomorrow, have come down with a cold and its sapping my energy... Yesterday I worked out while sick and am really regretting it this morning.
Took the bike out to the Puyallup trail head and tested things out.
Didnt really focus on the WOD last night, really just went out to get back into my riding style. It was a little akward at first, especially with getting used to the toe holds on the pedals. I rode for about 30 min pushing myself and totally fell in love with bike riding again. I only had three things on my mind:
1) how the hell can three bugs hit my same eye...
2) my butt is really uncomfortable in this seat
and
3) the wind blowing in my face, tearing through beautiful country playing my ipod and not thinking about a workout just enjoying the ride felt great!
When all was said and done i racked up 49 min of workout time via body bugg.
7rounds of:
10 pull-ups
10 bench dips
10 sit-ups
10 squats
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Strength- Press
# 1 set 5 x 65%
#2 set 5 x 75%
#3 set 5 x 85%
*perform max reps
Metcon-
21-15-9
Pull-ups
DB swing, 25/40
Conditioning-
5K
*time trial
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