Training Log Archive: AnvilIn the 31 days ending Aug 31, 2016:
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Wednesday Aug 31, 2016 #
9 AM
CF 40:00 [3]
Agility Ladders
Clean form work @ 115
8 HSPU EMOM for 10
'Airforce'
20 thrusters, 20 SDHP, 20 push press, 20 OH squat, 20 front squat @ 95lbs
with 4 burpees EMOM. Took 12:30ish
Clean form work @ 115
8 HSPU EMOM for 10
'Airforce'
20 thrusters, 20 SDHP, 20 push press, 20 OH squat, 20 front squat @ 95lbs
with 4 burpees EMOM. Took 12:30ish
Tuesday Aug 30, 2016 #
10 AM
CF 40:00 [3]
Box Jumps into sprints
Shoulder press
7 T2B EMOM for 10 mins
5x10 snatch @ 75lbs, 10 box jumps in 5:30ish
Shoulder press
7 T2B EMOM for 10 mins
5x10 snatch @ 75lbs, 10 box jumps in 5:30ish
6 PM
Running - Trail 39:49 [4] 5.37 km (7:25 / km) +188m 6:18 / km
Progression run. 3x1mile loops with increasing pace. Need to find my HR strap to really make sure I'm pushing it on the last lap. Felt pretty good though
Monday Aug 29, 2016 #
10 AM
CF 40:00 [3]
5xbox jumps @ 39"
4 strict pull ups EMOM for 10 mins
something else
18 min AMRAP of 3x185lb front squat, 9 push ups, 15 hollow rocks, 21 KB swings
7 rounds+3
4 strict pull ups EMOM for 10 mins
something else
18 min AMRAP of 3x185lb front squat, 9 push ups, 15 hollow rocks, 21 KB swings
7 rounds+3
Sunday Aug 28, 2016 #
11 AM
CF 1:10:00 [3]
5x heavy bench @ 175lbs
50 push ups, 40 goblet squats, 30 burpees, 200m carry in ~8:00
Bunch of buy ins: 200m carry, 2 min hang, 2 min plank, 120 KB swings, 30 pull ups, 1 min weighted V-Sit, 100m front rack carry
Then group, 100m tire flip, 200m run
50 push ups, 40 goblet squats, 30 burpees, 200m carry in ~8:00
Bunch of buy ins: 200m carry, 2 min hang, 2 min plank, 120 KB swings, 30 pull ups, 1 min weighted V-Sit, 100m front rack carry
Then group, 100m tire flip, 200m run
Saturday Aug 27, 2016 #
8 AM
Running - Trail 1:35:01 [3] 15.06 km (6:19 / km) +257m 5:49 / km
Very fun Real Round the Bay with special guest appearance of... Paul.
I miss running this loop in the winter. Was nice to be out with everyone.
I miss running this loop in the winter. Was nice to be out with everyone.
Friday Aug 26, 2016 #
9 AM
CF 40:00 [3]
2x100m prowler push @ 135lbs, 3x100m @ 90lbs.
Nearly died.
Partners: 1 rope climb, 20 box jumps, 20 HSPU, 100m partner carry x 5
With Broder so we dominated.
Nearly died.
Partners: 1 rope climb, 20 box jumps, 20 HSPU, 100m partner carry x 5
With Broder so we dominated.
Thursday Aug 25, 2016 #
11 AM
Running - Trail 41:08 [3] 5.52 km (7:27 / km) +64m 7:02 / km
Attempted tempo run, OCR training style.
1 mile, 5x200 with a round of Cindy, 1 mile, 2x200 farmers carry.
It was hot and I was garbage.
1 mile, 5x200 with a round of Cindy, 1 mile, 2x200 farmers carry.
It was hot and I was garbage.
Wednesday Aug 24, 2016 #
10 AM
CF 40:00 [3]
10x4 deadlifts @ 285lbs
5 rounds, 20 min cap: 5 cleans, 10 toes to bar, 200m run. Ascending weight on the cleans to a max of 190lbs.
5 rounds, 20 min cap: 5 cleans, 10 toes to bar, 200m run. Ascending weight on the cleans to a max of 190lbs.
Tuesday Aug 23, 2016 #
10 AM
CF 55:00 [3]
5x1 strict press at 130lbs
15, 12, 9, 6, 3 cleans with ascending weight (135lbs -> 185lbs) with 20 pistols after each round
120-100-80-60-40 mountain climbers, 30-25-20-15-10 wall balls in ~12:00
15, 12, 9, 6, 3 cleans with ascending weight (135lbs -> 185lbs) with 20 pistols after each round
120-100-80-60-40 mountain climbers, 30-25-20-15-10 wall balls in ~12:00
Monday Aug 22, 2016 #
10 AM
CF 40:00 [3]
5x6 back sqauts at 265lbs
21-18-15-12-9-6-3 pull ups and push press @ 95lbs
21-18-15-12-9-6-3 pull ups and push press @ 95lbs
Sunday Aug 21, 2016 #
1 PM
Running - Trail 1:30:00 [3] 14.65 km (6:09 / km) +211m 5:44 / km
Wow, doens't take long to get behind on AP logging.
It wasn't 40 for the first time in ages and running felt like something enjoyable instead of a chore, and it was.
From home to Lions Club Pool, Headwaters, up the Wall of Voodoo, all of Farmers Field and back home via the old Headwaters Trail.
Wasn't fast, but felt good. Little low point at the top of Martins Rd with the thought of the road drudge home, but it was only about 2k
Shorter loop than I thought and also surprisingly flat with only the two big climbs. MTBers have done some trail building off the Wall of Voodoo.
It wasn't 40 for the first time in ages and running felt like something enjoyable instead of a chore, and it was.
From home to Lions Club Pool, Headwaters, up the Wall of Voodoo, all of Farmers Field and back home via the old Headwaters Trail.
Wasn't fast, but felt good. Little low point at the top of Martins Rd with the thought of the road drudge home, but it was only about 2k
Shorter loop than I thought and also surprisingly flat with only the two big climbs. MTBers have done some trail building off the Wall of Voodoo.
Saturday Aug 20, 2016 #
9 AM
CF 1:10:00 [3]
3 pause OH squat @ 135
8 min AMRAP, 8 OH squat @ 95, 8 pistols
5 +9 rounds
10 lunges, 20 hang cleans, 10 push press, 20 front squats, 10 push jerk, 20 bent over rows, 100m OH walk @ 95lbs
10 burpees every time ou dropped the bar - 20 for me, 1 half way through the front squats the other half way through the row
30 HSPU
E5MOM for 3 rounds, partners - 100m piggy back, 5 wall walks, max burpees
~120
8 min AMRAP, 8 OH squat @ 95, 8 pistols
5 +9 rounds
10 lunges, 20 hang cleans, 10 push press, 20 front squats, 10 push jerk, 20 bent over rows, 100m OH walk @ 95lbs
10 burpees every time ou dropped the bar - 20 for me, 1 half way through the front squats the other half way through the row
30 HSPU
E5MOM for 3 rounds, partners - 100m piggy back, 5 wall walks, max burpees
~120
Friday Aug 19, 2016 #
9 AM
CF 40:00 [3]
5 100m prowler pushes @ 180lbs
partners: 400m run, 50 sit ups with 24lb ball, 40 syncro burpees, 50 KB snatches per arm, 400m piggy back in ~13:00
partners: 400m run, 50 sit ups with 24lb ball, 40 syncro burpees, 50 KB snatches per arm, 400m piggy back in ~13:00
Thursday Aug 18, 2016 #
6 PM
Running - Trail 44:43 [3] 5.9 km (7:34 / km) +279m 6:08 / km
4xK2s from main loop turn off, 2 of each slope, with Bruce.
Feeling decent, but hard to tell if I'm pushing enough when I'm by myself.
Feeling decent, but hard to tell if I'm pushing enough when I'm by myself.
Wednesday Aug 17, 2016 #
9 AM
CF 40:00 [3]
8x5 deadlifts @ 275lbs
5 rounds of max strict HSPU
5x3 snatches @ 125lbs, 9 chest to bar pull ups, 200m run in ~13:00
5 rounds of max strict HSPU
5x3 snatches @ 125lbs, 9 chest to bar pull ups, 200m run in ~13:00
Tuesday Aug 16, 2016 #
10 AM
CF 40:00 [3]
5x1 125lb strict press
5x9 strict pull ups
8 min AMRAP, 4 goblet squats, 8 kb swings
5x9 strict pull ups
8 min AMRAP, 4 goblet squats, 8 kb swings
Monday Aug 15, 2016 #
9 AM
CF 40:00 [3]
DT complex, deadlift, hang clean, push press @ 175lbs
2xmax deadlift, hang clean, push press in 1 min with 1 recovery
2xmax deadlift, hang clean, push press in 1 min with 1 recovery
Sunday Aug 14, 2016 #
CF 1:10:00 [3]
6x3 split jerk @ 185lbs
5 rounds of 200m run, 10kb push press, 20 hand release push ups
'Long' 30 min Enurance workout
5 rounds of 200m run, 10kb push press, 20 hand release push ups
'Long' 30 min Enurance workout
Saturday Aug 13, 2016 #
9 AM
Running - Trail 25:00 [3]
Very abbreviated, it's way too humid, no one wants to be here smt with Pappa #turdo
Tuesday Aug 2, 2016 #
12 PM
Running - Street 21:31 [3] 3.53 km (6:06 / km) +101m 5:20 / km
Ran back to the accommodation from the Sprint Relay.
Great event. Has anyone ever considered we do more relays?
Great event. Has anyone ever considered we do more relays?
Monday Aug 1, 2016 #
5 PM
Swimming 20:00 [3] 0.6 km (33:20 / km)
Another quick swim before dinner after a long day on my feet during the long. The team is making my job very easy. They good people.