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.
Monday, March 7, 2011
LSD, Upper/Core
LSD Run @ jog pace:
3.5 miles-35:31
Upper/Core
Bench 3x5
185,205
Other various exercises: Tri Ext, Curls, Row, Pulldown, Dips, & DB Bench
2 Rounds:
Plank-60 seconds
6 inches-30 seconds
4 count flutterkicks-25
Beginning the third week of the 26 week NSW PTG, which can be found at sealswcc.com. I plan to follow it religiously till atleast the 13 week mark, then I plan to replace some of the upper/lower days with Crossfit style workouts once again.
3.5 miles-35:31
Upper/Core
Bench 3x5
185,205
Other various exercises: Tri Ext, Curls, Row, Pulldown, Dips, & DB Bench
2 Rounds:
Plank-60 seconds
6 inches-30 seconds
4 count flutterkicks-25
Beginning the third week of the 26 week NSW PTG, which can be found at sealswcc.com. I plan to follow it religiously till atleast the 13 week mark, then I plan to replace some of the upper/lower days with Crossfit style workouts once again.
Monday, February 21, 2011
LSD Run, Upper
Run
LSD-3 Miles
32:42
Upper
Bench 185x8, 185x5
Press 115x5, 95x7
Bent Over Row 50x10
Curl 30x10
Pulldown, Row 120x10
LSD-3 Miles
32:42
Upper
Bench 185x8, 185x5
Press 115x5, 95x7
Bent Over Row 50x10
Curl 30x10
Pulldown, Row 120x10
Sunday, February 20, 2011
Swim LSD, FS, Push/Pull
1000 yd. CSS LSD
19:33
Front Squat 5,3,3
95
Pushups 4x20
Pullups 4x6
Notes: Been awile since I have posted, been tracking my workouts in a different format but I feel this way is a little more efficient.
19:33
Front Squat 5,3,3
95
Pushups 4x20
Pullups 4x6
Notes: Been awile since I have posted, been tracking my workouts in a different format but I feel this way is a little more efficient.
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