Upper/Core
Bench 2x5
185,195
Press 2x5
95,95
L-Sit Dips w/ 25lb. 2x10
Weighted Pullups w/ 25lb. 2x6
Weighted Dips w/ 25lb. 2x10
Curls 1x20 35lb.
2 Rounds:
:30 Plank
:30 Side Planks (each)
20 Wipers
2 Rounds:
20 4-count Flutterkicks
20 Crunches
Run
LSD Run (10:00mi/pace)
4 Miles-40:52
Monday, March 14, 2011
Sunday, March 13, 2011
Saturday, March 12, 2011
Friday, March 11, 2011
Run+Core
Run
1.5 miles-10:32
15 Minute Jog
Core
2 Rounds:
:30 Plank
:30 Side Plank (each side)
Tibia Raises 2x12
1.5 miles-10:32
15 Minute Jog
Core
2 Rounds:
:30 Plank
:30 Side Plank (each side)
Tibia Raises 2x12
Thursday, March 10, 2011
LSD Swim, Core, PSP
Swim-
LSD-CSS
1200 yds.
23:ish
2 Rounds:
Plank :30
Side Planks :30
20 Wipers
20 4-count Flutterkicks
Pushups & Situps 4x20
Pullups 6x5
LSD-CSS
1200 yds.
23:ish
2 Rounds:
Plank :30
Side Planks :30
20 Wipers
20 4-count Flutterkicks
Pushups & Situps 4x20
Pullups 6x5
Wednesday, March 9, 2011
Hillsprints+Pushups
5 Rounds:
Sprint maximum effort to top, walk briskly back down, 20 pushups, repeat.
Unsure of distance, sprints to top ranged from :48-:52.
Sprint maximum effort to top, walk briskly back down, 20 pushups, repeat.
Unsure of distance, sprints to top ranged from :48-:52.
Tuesday, March 8, 2011
Swim, Lower, Pu&Su
Swim-
CHI Freestyle-16 Min
Lower-
Squat 2x5
225,205
Front Squat 2x5
135,135
Lunges w/ bar 2x20
Tibia Raises 2x10
Pushups & Situps 4x20
Notes: Making good progress on my ability to freestyle all out for a greater duration of time. It is unbelievable how efficient CSS is compared to other styles once you get the stroke down.
CHI Freestyle-16 Min
Lower-
Squat 2x5
225,205
Front Squat 2x5
135,135
Lunges w/ bar 2x20
Tibia Raises 2x10
Pushups & Situps 4x20
Notes: Making good progress on my ability to freestyle all out for a greater duration of time. It is unbelievable how efficient CSS is compared to other styles once you get the stroke down.
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