Monday
Nutrition: Low Carb
Fitness
Jump Rope: 10 rounds of 1 min on : 1 min off
Sprints: 30 min total of 30 sec sprints/90 sec walk, and then jog for about a mile
10 minute 50 lbs Kettlebell Snatch Test (170 snatches completed) with a goal of 200
Tuesday
Nutrition: Low Carb
Strength Training:
A1. Wall Headstand Hold 3x (1 min) with 2 min goal
A2. Straight Bridges (backward Push-ups) 3x40 (goal)
B1. One-Arm Push-Up (feet together with good form) for 3x2
B2. Pistol Jump 3x2
C1. 20 lbs vest Pistol 2x2
C2. 20 lbs vest One Arm Plank Hold 2x40 sec
Jump Rope Sprints: 10 rounds 1 min on : 1 min off
Wednesday
Nutrition: Low Carb
Fitness
Wtd Vest Stair Sprints: Sprint 1 floor/walk 1 floor (8 floors x 5)
Push-Up/Squat Jump Pryamid up and down (1 up 10 down 1) rest then complete 10 rounds of 10 push-ups and 10 jump squats
Jump Rope Sprints: 10 rounds of 30 sec sprints with 30 sec rest
Thursday
Nutrition: Low Carb
Fitness
Strength Training
A1. One Arm Pull-up with wrist grab for 3x2 reps
A2. One Arm Push-up (good form with feet close together) 3x3 reps
B1. Speed Deadlift of 50% max (185 lbs) 5x3
B2. Standing Push Press 5x3 (155 lbs)
C1. Front Squat 3x3 (175 lbs)
C2. Speed Bench Press of 50% (135 lbs) 3x3
D1. Hanging Leg Raise Lift (10 lbs) 2x reps
D2. Plate Weight Transfer 2x8 reps
*Skipping Rope in between sets
Hurricane Sprints: 20 total min, 10% incline, 20 sec sprints, 12.5 MPH MAX
Friday
Nutrition: High Carb
Rest day
Saturday
Nutrition: High Carb
Rest Day
Sunday
10K Obstacle Course Race
Reflection
Overall, it was a pretty solid week of training. I did tear my hands up really bad on the snatch test. I have to work on not gripping the bell as hard on the way down, I believe. After running the 10K race it is obvious that I have neglected my endurance running training. I will be increasing endurance training significantly. I will include steady state, tempo, and fartlek running as well as swimming/rowing into my training. I will be tweaking my training as a whole.
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