Training Log Archive: AnvilIn the 31 days ending Oct 31, 2017:
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Tuesday Oct 31, 2017 #
CF 50:00 [3]
12-10-8 strict HSPU x 2
15 mins of double unders, toes to bar and power cleans
5 rounds of L-sit pull ups, ring push ups and rowing
15 mins of double unders, toes to bar and power cleans
5 rounds of L-sit pull ups, ring push ups and rowing
Monday Oct 30, 2017 #
10 AM
CF 45:00 [3]
Hang Squat Snatch+Squat Snatch x7 up to 135
3-3-2 muscle ups x 3
7 mins of 3,6,9,12.... thrusters/burpees
3-3-2 muscle ups x 3
7 mins of 3,6,9,12.... thrusters/burpees
Sunday Oct 29, 2017 #
Event: Peak-2-Peak Adventure Run
10 AM
Orienteering 45:00 [3]
Rough guess of amount of running over the weekend. ~12 hours on feet over the 2 days.
Happily surprised with how everyone took the races on Sunday - both events.
Peak-2-Peakers don't really care what we do and are always positive, but I was pretty worried in the days leading up to the event how the orienteers would take the Long courses and the map. Turns out as long as there is some open woods and pretty coloured leaves on the trees, everyone was OK with it.
Happily surprised with how everyone took the races on Sunday - both events.
Peak-2-Peakers don't really care what we do and are always positive, but I was pretty worried in the days leading up to the event how the orienteers would take the Long courses and the map. Turns out as long as there is some open woods and pretty coloured leaves on the trees, everyone was OK with it.
Friday Oct 27, 2017 #
10 AM
CF 45:00 [3]
5 rounds of 1 min row, 8 HSPU
C&J complex up to 205
Front squat doubles up to 255
C&J complex up to 205
Front squat doubles up to 255
Thursday Oct 26, 2017 #
4 PM
Running - Trail 35:00 [3]
Quick one before ARK over to Groundhog then up to Canterbury Falls. Just like I used to.
Wednesday Oct 25, 2017 #
10 AM
CF 30:00 [3]
Thruster, bar mu & double under 10 min EMOM
50-40-30-20-10 cals row with 50% recovery
50-40-30-20-10 cals row with 50% recovery
Tuesday Oct 24, 2017 #
10 AM
CF 40:00 [3]
11-9-7 strict HSPU x2
Round of Kelly, 2 rounds of Helen, Round of Kelly in ~16:00
50 strict T2B
Round of Kelly, 2 rounds of Helen, Round of Kelly in ~16:00
50 strict T2B
Monday Oct 23, 2017 #
CF 45:00 [3]
4-3-2 x 2 ring muscle ups
15-12-9 cal row/snatch into 15-12-9 cal bike, C&J in a long time
Squat Snatch up to 150lb
15-12-9 cal row/snatch into 15-12-9 cal bike, C&J in a long time
Squat Snatch up to 150lb
Saturday Oct 21, 2017 #
CF 1:00:00 [3]
Friday Oct 20, 2017 #
CF 50:00 [3]
2 PM
Running - Trail 38:00 [3] 5.9 km (6:26 / km) +200m 5:30 / km
#sub4010kover190whentravis60
Thursday Oct 19, 2017 #
10 AM
Orienteering 30:00 [3]
Final site check and a few map updates for P2P.
Came across a deer hunt on public land VERY close to a well trafficked section of the Bruce Trail. The ladder fell down when I went over to look closely at it and I think it's now broken. Total accident.
Came across a deer hunt on public land VERY close to a well trafficked section of the Bruce Trail. The ladder fell down when I went over to look closely at it and I think it's now broken. Total accident.
Wednesday Oct 18, 2017 #
CF 45:00 [3]
Tuesday Oct 17, 2017 #
10 AM
CF 45:00 [3]
Monday Oct 16, 2017 #
10 AM
CF 50:00 [3]
Heavy Power Snatch up to 165lb
Back squats
Ring Muscle Ups: 3,2,1 x3
Isabel in 4:12
Back squats
Ring Muscle Ups: 3,2,1 x3
Isabel in 4:12
Sunday Oct 15, 2017 #
5 PM
Running - Trail 25:00 [3]
Waited out the mental weather and went out to Spring Valley to collect the flags I put out for Dr. Butts Mystery Challenge a few weeks ago. Surprised they were all still there.
Beaut temps, I should do this more often.
Beaut temps, I should do this more often.
Saturday Oct 14, 2017 #
10 AM
CF 45:00 [3]
Bench - single up to 215lb
Deadlift - single up to 340lb
Brutal pairs workout of cal bike, box jumps, thrusters, pull ups - 75 of each x2
Impressed to see DD there after already doing smt
Deadlift - single up to 340lb
Brutal pairs workout of cal bike, box jumps, thrusters, pull ups - 75 of each x2
Impressed to see DD there after already doing smt
Friday Oct 13, 2017 #
10 AM
CF 45:00 [3]
10 mins to build up to a heavy front squat - 280lbs
10 mins to build up to a heavy split jerk - 235lbs
That's 30lbs worth of PR there. I'm pretty sure I could carry Super round a SSR course.
3 rounds of 75 double unders, 50 squats, 15 cleans @ 135 in 12:00ish mins
10 mins to build up to a heavy split jerk - 235lbs
That's 30lbs worth of PR there. I'm pretty sure I could carry Super round a SSR course.
3 rounds of 75 double unders, 50 squats, 15 cleans @ 135 in 12:00ish mins
C • Deal 2
Wednesday Oct 11, 2017 #
10 AM
CF 50:00 [3]
Heavy 3 OH squat: 175lb (got 2 @ 185)
Annie in ~7:55
8 rounds of 8 burpees, 1 bar muscle up on the minute
Annie in ~7:55
8 rounds of 8 burpees, 1 bar muscle up on the minute
Tuesday Oct 10, 2017 #
10 AM
CF 1:00:00 [3]
Strict HSPU: 8,6,4 x3
Heavy 5 deadift: 315lb
4x3 rounds each min; 15 deads @ 185, 15 sit ups, max cal bike
Heavy 5 deadift: 315lb
4x3 rounds each min; 15 deads @ 185, 15 sit ups, max cal bike
Monday Oct 9, 2017 #
10 AM
CF 50:00 [3]
Snatch ladder x 3: 125, 130, 135 allx2
5x4 min rounds of max cal row, Toes to Bar, burpees & thrusters. ~50 each round (15 cal, 10 T2B, 12-15 burpees, 10-16 thrusters)
5x4 min rounds of max cal row, Toes to Bar, burpees & thrusters. ~50 each round (15 cal, 10 T2B, 12-15 burpees, 10-16 thrusters)
Sunday Oct 8, 2017 #
11 AM
Orienteering 30:00 [3]
Flagging site for P2P/Ont Long Champs.
Some new trails needed mapping and veg updates. Wet summer+warm fall has made parts unpleasant. About 2 hrs out there
Some new trails needed mapping and veg updates. Wet summer+warm fall has made parts unpleasant. About 2 hrs out there
Saturday Oct 7, 2017 #
10 AM
CF 50:00 [3]
Friday Oct 6, 2017 #
10 AM
CF 1:00:00 [3]
5 rounds of 60sec easy row, 8 HSPU
Hang Squat Clean+Squat Clean+Split jerk EMOM for 9 mins. 165-175-185lb
Then Squat Clean+Jerk @ 190, 195, 200lb
Front Squats x 2: 205, 215, 230
20 min partner sprints
Hang Squat Clean+Squat Clean+Split jerk EMOM for 9 mins. 165-175-185lb
Then Squat Clean+Jerk @ 190, 195, 200lb
Front Squats x 2: 205, 215, 230
20 min partner sprints
Thursday Oct 5, 2017 #
10 AM
CF 45:00 [3]
Pressing and bench press and deadlifts.
Oh my.
Oh my.
Wednesday Oct 4, 2017 #
10 AM
CF 1:00:00 [3]
5-3-1 cluster ladder x 3 - starting from 95lb up to 185lb
Eva; 5 rounds of 800m run, 30 heavy KB swings, 30 pull ups in ~39:00
PB but was on track for ~36:00 until a huge palm blister popped.
Eva; 5 rounds of 800m run, 30 heavy KB swings, 30 pull ups in ~39:00
PB but was on track for ~36:00 until a huge palm blister popped.
Tuesday Oct 3, 2017 #
10 AM
CF 50:00 [3]
Strict handstand push ups: 8, 6, 3 x3
50 cal assault bike, 100 double unders, 800m wreck bag carry, 100 DUs, 50 cal AB in ~15:00
core work
Row intervals
50 cal assault bike, 100 double unders, 800m wreck bag carry, 100 DUs, 50 cal AB in ~15:00
core work
Row intervals
Monday Oct 2, 2017 #
10 AM
CF 45:00 [3]
Nailed the snatches. Nailed the back squats. Garbage can on the muscle ups, chucked a tanty and went home.