Training Log Archive: AnvilIn the 7 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
8 AM
Running - Trail 50:00 [3]
smt with special gust Bruce and oter people. Braids and head smashed in
Friday Apr 29, 2016 #
9 AM
CF 1:00:00 [3]
Mary!
20 min AMRAP of 5 HSPU, 10 pistols, 15 pull ups
Took it pretty conservative since the pull ups add up and I didn't want to rip a callus.
Got 8 rounds+7 and on the gym leaderboard.
Then 21-18-15-12-9-6-3 burpees and weighted sit ups in around 10:00.
20 min AMRAP of 5 HSPU, 10 pistols, 15 pull ups
Took it pretty conservative since the pull ups add up and I didn't want to rip a callus.
Got 8 rounds+7 and on the gym leaderboard.
Then 21-18-15-12-9-6-3 burpees and weighted sit ups in around 10:00.
Thursday Apr 28, 2016 #
9 AM
CF 20:00 [3]
NFL Combine...
40 yard sprint, max vert jump, max broad jump, 3 cone test, max bench press
40 yard sprint, max vert jump, max broad jump, 3 cone test, max bench press
1 PM
Running - Street 25:23 3.47 km (7:19 / km) +1m 7:18 / km
ahr:130 max:172
track: 2x200m with 75 sec rest
2x600m moderate/hard, 200m hard, 60 sec rest, 300 mod/hard
2x600m moderate/hard, 200m hard, 60 sec rest, 300 mod/hard
Running - Street 23:52 1.8 km (13:16 / km) +11m 12:53 / km
ahr:115 max:169
Wednesday Apr 27, 2016 #
9 AM
CF 40:00 [3]
Max Plank
'Christine': 3x500m row, 12 bodyweight deadlift, 21 24" box jumps in 11:20 (almost a minute PB)
5x4 speed squats @ 145lbs
'Christine': 3x500m row, 12 bodyweight deadlift, 21 24" box jumps in 11:20 (almost a minute PB)
5x4 speed squats @ 145lbs
Tuesday Apr 26, 2016 #
9 AM
CF 40:00 [3]
7x2 push press up to 165lbs
16-12-8-4 155lb front squat/T2B in ~5:50
16-12-8-4 155lb front squat/T2B in ~5:50
Monday Apr 25, 2016 #
9 AM
CF 40:00 [3]
Hip Mobility - crazy good 90/90 stuff.
4x200m, 3x100, 4x50m sprints
6 min EMOM: Odd max double unders in 45 sec, even max burpees in 45
~270 total
4x200m, 3x100, 4x50m sprints
6 min EMOM: Odd max double unders in 45 sec, even max burpees in 45
~270 total
Sunday Apr 24, 2016 #
10 AM
Running - Street 1:40:07 [3] 12.8 km (7:49 / km) +137m 7:25 / km
Cambridge Urban Race with Skyleigh.
Plan was to let her do everything and I was there as a safety net. Very talented girl with zero confidence.
Only a couple of errors. I should have let them go on longer so she really learned, but just a general 'did you orient your map' or 'where are we going again' was enough to get back on track.
Fun race. The patch of forest on the very northern end of the course was awesome. Glad we decided to go out to it and not take the lazy option and go back early.
Plan was to let her do everything and I was there as a safety net. Very talented girl with zero confidence.
Only a couple of errors. I should have let them go on longer so she really learned, but just a general 'did you orient your map' or 'where are we going again' was enough to get back on track.
Fun race. The patch of forest on the very northern end of the course was awesome. Glad we decided to go out to it and not take the lazy option and go back early.