Training Log Archive: AnvilIn the 30 days ending Jun 30, 2016:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||
Thursday Jun 30, 2016 #
9 AM
CF 40:00 [3]
OH squat x 2 @ 145lbs
21-15-9 95lbs OH squats, over bar burpees in 6:47
Almost went unbroken, but dropped the bar at 11 on 15.
21-15-9 95lbs OH squats, over bar burpees in 6:47
Almost went unbroken, but dropped the bar at 11 on 15.
5 PM
Running - Trail 45:00 [3]
3 ascents of K2 with Brice and Chiz (Bruce's Dad)
Actually felt good. Gotta get the hills back in the legs
Actually felt good. Gotta get the hills back in the legs
Wednesday Jun 29, 2016 #
9 AM
CF 40:00 [3]
3 x pause bench @ 175lbs
8 mins AMRAP of 5x30" box jumps, 10 32kg KB swing
9+13
8 mins AMRAP of 5x30" box jumps, 10 32kg KB swing
9+13
Tuesday Jun 28, 2016 #
Note
(rest day)
rest day
Monday Jun 27, 2016 #
9 AM
CF 1:10:00 [3]
Barbara
5x20 pull ups, 30 push ups, 40 sit ups, 50 squats in 39:20
Least favourite type of work out
Granite Games #4: 5, 10, 15, 20, 15, 10, 5 OH squat @ 115lbs T2B in a slovenly 22 mins. Ripped my hands to bits which hasn't happened in a while.
5x20 pull ups, 30 push ups, 40 sit ups, 50 squats in 39:20
Least favourite type of work out
Granite Games #4: 5, 10, 15, 20, 15, 10, 5 OH squat @ 115lbs T2B in a slovenly 22 mins. Ripped my hands to bits which hasn't happened in a while.
Sunday Jun 26, 2016 #
10 AM
Running - Trail 1:12:06 [3] 12.73 km (5:40 / km) +15m 5:38 / km
Hot
Running - Trail 19:30 [3] 3.53 km (5:31 / km) +90m 4:54 / km
Hotter
Saturday Jun 25, 2016 #
12 PM
CF 20:00 [3]
Granite Games #3
12 min AMRAP: 12 C2B, 8 deads @ 245lbs, 12 HSPU, 8 more deads
3 rounds + 2
12 min AMRAP: 12 C2B, 8 deads @ 245lbs, 12 HSPU, 8 more deads
3 rounds + 2
Thursday Jun 23, 2016 #
9 AM
CF 40:00 [3]
Tempo Deads @ 245
2x4.1.4
3x20 dual KB swing, 15 T2B, 100m front rack carry in 10:49
2x4.1.4
3x20 dual KB swing, 15 T2B, 100m front rack carry in 10:49
1 PM
Running - Grass 23:09 [3] 3.67 km (6:19 / km)
Running
Wednesday Jun 22, 2016 #
9 AM
CF 40:00 [3]
3 push press @ 165lbs
5x400m run, 20 box jumps in 12:20
5x400m run, 20 box jumps in 12:20
Tuesday Jun 21, 2016 #
9 AM
CF 40:00 [3]
Tempo Back Squat 4-1-4 x 2 @ 245lbs
10 tire flips, 50 pull ups, 10 tire flips in 7:23
Couldn't get the butterfly pull ups today. :(
10 tire flips, 50 pull ups, 10 tire flips in 7:23
Couldn't get the butterfly pull ups today. :(
4 PM
Running - Trail 27:05 [3] 3.39 km (7:59 / km) +4m 7:56 / km
shoes: Adidas Adizero
30% of a TNT. Got to the round of 3 and my calf started giving me grief again. Very weird, 100m sprints last week were fine, but decided to play it safe.
The first 3 round felt good.
The first 3 round felt good.
Monday Jun 20, 2016 #
9 AM
CF 1:00:00 [3]
Barbell Carry @ 2x270lbs
8 min AMRAP: 20 pistols, 200m run
4 rounds
60 cal row, 50 pistols, 40 95lb OH squats, 30 burpees
5x15 ft out and back handstand walk, 1 muscle up attempt
Got my first muscle up on round three. A good day.
8 min AMRAP: 20 pistols, 200m run
4 rounds
60 cal row, 50 pistols, 40 95lb OH squats, 30 burpees
5x15 ft out and back handstand walk, 1 muscle up attempt
Got my first muscle up on round three. A good day.
Saturday Jun 18, 2016 #
12 PM
CF 20:00 [3]
Granite Games
50 cal row, 50 wall balls, 50 push press @ 115, 50 box jumps in 17 mins
280
50 cal row, 50 wall balls, 50 push press @ 115, 50 box jumps in 17 mins
280
Friday Jun 17, 2016 #
9 AM
CF 40:00 [3]
Thursday Jun 16, 2016 #
9 AM
CF 40:00 [3]
Push Press up to a heavy 8!
145lbs
Then 15 min AMRAP.
400m run, 3x10 push ups, 5 squats
then
attempt to throw 3 ball into a bucket. 5 burpees per fail
145lbs
Then 15 min AMRAP.
400m run, 3x10 push ups, 5 squats
then
attempt to throw 3 ball into a bucket. 5 burpees per fail
1 PM
Running - Grass 32:34 [3] 4.75 km (6:51 / km) +26m 6:40 / km
Wednesday Jun 15, 2016 #
9 AM
CF 1:00:00 [3]
3-2-1 front squat 6x4 - built up to 175lbs
3x30 45lb lunges, 15 burpees in ~7:00
15 min AMRAP: 60 double unders, 20 cal row, 20 walking lunges @ 135lbs
3+85
100 HSPUs with 10 pistols every break. Capped at 15 mins and did 63.
3x30 45lb lunges, 15 burpees in ~7:00
15 min AMRAP: 60 double unders, 20 cal row, 20 walking lunges @ 135lbs
3+85
100 HSPUs with 10 pistols every break. Capped at 15 mins and did 63.
Tuesday Jun 14, 2016 #
9 AM
CF 40:00 [3]
Heavy triple push press @ 175lbs
2x 20 push press @ 75lbs, 200m run, 20 pull ups, 200m run in 6:53
2x 20 push press @ 75lbs, 200m run, 20 pull ups, 200m run in 6:53
Monday Jun 13, 2016 #
9 AM
CF 50:00 [3]
20 heavy tire flips for time
10mins of KB carry with 5 KB swings EMOM. 875m. Boring
10 135lb squat C&J, 15 over bar burpees, 8 185lbs squat C&J, 15 over ba burpees in 12:00
Must've had some shitty form on the tire flips, cause my back is playing up now.
10mins of KB carry with 5 KB swings EMOM. 875m. Boring
10 135lb squat C&J, 15 over bar burpees, 8 185lbs squat C&J, 15 over ba burpees in 12:00
Must've had some shitty form on the tire flips, cause my back is playing up now.
Friday Jun 10, 2016 #
9 AM
CF 40:00 [3]
bench Press 3x185lbs then 2x3 @ 85%
9 Min EMOM: 100m run (1,4,7), max Bar Muscle Ups (2,5,8) and max squats (3,6,9)
9 Min EMOM: 100m run (1,4,7), max Bar Muscle Ups (2,5,8) and max squats (3,6,9)
Thursday Jun 9, 2016 #
9 AM
CF 40:00 [3]
1 mile run in 5:50
5x 20ft handstand walk with 3 C&J escalating weight up to 175lbs
5x 20ft handstand walk with 3 C&J escalating weight up to 175lbs
Wednesday Jun 8, 2016 #
9 AM
CF 40:00 [3]
heavy snatch x2 140lbs
2-4-6-8... snatch @ 75lbs, T2B in 8 mins
90 reps
2-4-6-8... snatch @ 75lbs, T2B in 8 mins
90 reps
Tuesday Jun 7, 2016 #
9 AM
CF 1:00:00 [3]
18 min AMRAP: 50m walking lunges, 10 pull ups, 20 mountain climbers
6 rounds + lunges
5x4 false grip ring pull ups
800m run, 2km row, 800m run in ~15:50
6 rounds + lunges
5x4 false grip ring pull ups
800m run, 2km row, 800m run in ~15:50
Monday Jun 6, 2016 #
9 AM
CF 40:00 [3]
3 heavy front squats, built up to 225lbs
21-15-9 115lb front squats, hand release push ups in 3:44
6x3 L-sit chin ups
21-15-9 115lb front squats, hand release push ups in 3:44
6x3 L-sit chin ups
8 PM
CF 20:00 [3]
Went out with Niagara ARK coaches for their OCR training session after ARK at Welland Canal. Ended up looking very similar to a gym workout
5xrope sprints up and down the bank
3x 80m swim lengths of the dock
Very nice to be swimming again. Water was actually pretty nice.
5xrope sprints up and down the bank
3x 80m swim lengths of the dock
Very nice to be swimming again. Water was actually pretty nice.
Sunday Jun 5, 2016 #
2 PM
Running - Trail 37:32 [3] 5.29 km (7:06 / km) +148m 6:13 / km
Aborted run with Bruce. Trying to get the calves back to normal after Thursday but still tight.
Thunderstorm rolled in around 20 mins in, so hightailed it back.
Thunderstorm rolled in around 20 mins in, so hightailed it back.
Friday Jun 3, 2016 #
10 AM
CF 40:00 [3]
Sled pushes and Muscle Ups
Handstand Work
15 min AMRAP of 30 cal row, 20 burpee box jump overs, 10 strict HSPUs
3 rounds
Handstand Work
15 min AMRAP of 30 cal row, 20 burpee box jump overs, 10 strict HSPUs
3 rounds
Thursday Jun 2, 2016 #
9 AM
CF 40:00 [3]
HSPU progression
Squat Snatch practice
2-4-6-8-10-12
95 lb squat snatch, HSPU in ~15:00
Squat Snatch practice
2-4-6-8-10-12
95 lb squat snatch, HSPU in ~15:00
1 PM
Running - Trail 33:16 [4] 1.59 km (20:54 / km) +303m 10:43 / km
Trying to find the pain cave entrance.
6xChedoke climbs. 2 min cap to reach top with 3 mins to get back down.
6xChedoke climbs. 2 min cap to reach top with 3 mins to get back down.
Wednesday Jun 1, 2016 #
9 AM
CF 40:00 [3]