Training Log Archive: expressoIn the 7 days ending Sep 16, 2012:
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Thursday Sep 13, 2012 #
Gym 15:00 [5]
Ahhh, so the put up the workouts the night before, this will help:
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20 Burpee Box Jumps,
30 knees to elbows,
40 KB swings,
60 situps,
40 KB swings,
30 Knees to elbows,
20 Burpee Box Jumps.
Complete a max effort 500m row as soon as possible.
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Clumsy at burpees but moved up to taller box.
Knees to elbows, well, that's abs, 'nuf said.
KB swings, np, 25#
Situps. ugh.
So I discovered this thing called a rowing machine with handle, rope & flywheel. I am one with this new contraption. To think I partied & played ultimate frisbee through college instead of getting a crew (or maybe just erg) scholarship.
-----
20 Burpee Box Jumps,
30 knees to elbows,
40 KB swings,
60 situps,
40 KB swings,
30 Knees to elbows,
20 Burpee Box Jumps.
Complete a max effort 500m row as soon as possible.
-----
Clumsy at burpees but moved up to taller box.
Knees to elbows, well, that's abs, 'nuf said.
KB swings, np, 25#
Situps. ugh.
So I discovered this thing called a rowing machine with handle, rope & flywheel. I am one with this new contraption. To think I partied & played ultimate frisbee through college instead of getting a crew (or maybe just erg) scholarship.
Gym (jump rope) 4:00 [3]
Wednesday Sep 12, 2012 #
Bike (mtn.) 24:00 [3] 3.8 mi (6:19 / mi)
chilly outbound in the morning breeze, still sweating home.
Gym 4:00 [4]
rope jumping warmup
Lift 5:00 [4]
fronts squats. i can do these ok but only pushed it up to 3 x 3 @ 95#
Gym 17:10 [5]
yay!! my favorite workout. squats & running. these seem to happen weekly.
ladder down 15, 12, 9, 6, 3 squats with 200m between and then a final 400.
killed it and everyone because they can't run (but i used fairly light weight, 55#)
ladder down 15, 12, 9, 6, 3 squats with 200m between and then a final 400.
killed it and everyone because they can't run (but i used fairly light weight, 55#)
Tuesday Sep 11, 2012 #
Bike (mtn.) 24:00 [3] 3.8 mi (6:19 / mi)
to/from gym.
Lift 15:00 [4]
stupid snatches. just don't think this did me much good with the light weight and terrible technique. just couldn't get it together.
Gym 10:00 [3]
jumping rope. better.
Monday Sep 10, 2012 #
Bike (mtn.) 38:00 [3] 6.5 mi (5:51 / mi)
bike to gym/DD/home.
Lift 5:00 [5]
straight presses... these are somewhere between a strict press & shoulder press and all involve getting bar above head while standing with varying amounts of help from jerking the bar with your body. these are not my favorites but i maxed out at 95lb.
Gym 11:55 [5]
cardiac hammer-fest portion of workout.
5 * ( 8 shoulder presses, 12 pushups, 30 lateral hops over bar ) for time.
presses were ok 'til end as weight was only 55, pushups were wimpy, but totally jammed on the lateral hops as i imagined myself skiing moguls and flew through them faster than anyone. wheeeeee.
5 * ( 8 shoulder presses, 12 pushups, 30 lateral hops over bar ) for time.
presses were ok 'til end as weight was only 55, pushups were wimpy, but totally jammed on the lateral hops as i imagined myself skiing moguls and flew through them faster than anyone. wheeeeee.
Gym 8:00 [3]
extra credit rope jumping & leg lifts on my own.
Run (path) 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Mizuno WR 11
Carmel path lap, almost. started really slow to recover from workout and then hit stride in middle but minor-tweaked an overuse muscle pushing near the end. this happens to me when ramping-up, it's kinda like a built-in circuit breaker to keep my overzeaous mind from trashing my body.