August 23-28 Training

Monday

Running

45 min Run (short walk breaks)

Strength Training

Weighted Vest (20 lbs)

Lever Push-Ups on Rings 3x3

Pistols 3x3

Conditioning

Weighted Vest (20 lbs)

5 rounds of Cindy, Rest and repeat for 10 total rounds

5 pull-ups

10 push-ups

15 squats

Tuesday

Off

Wednesday

Off

Thursday

Conditioning

Cindy

(20 Rounds in about 24 minutes)

5 pull-ups

10 push-ups

15 squats

Friday

Running

5x2 min 20 lbs Vest Sprints with 2 min recoveries

Strength

A1. 20 lbs Vest + 25 lbs Plate Pistols 3x2

A2. 20 lbs Vest Ring Dips 3x(10,9,8)

A3. Double Kettlebell One-Arm/One Leg Deadlift 3x5 (2x50 lbs)

B1. Double Kettlebell Swing 2x7 (2x50 lbs)

B2. 20 lbs Vest Ring Handstand Push-Up 2x10

B3. 20 lbs Vest Lateral Jump Squat 1x20

Core

3 MAX Plank Holds (2 min, 1:30, 1 min)

Saturday

Strength

A1. Deadlift 5x1 (345 lbs)

A2. Weighted Dips 5x1 (115 lbs)

B1. Front Squat 5x1 (195 lbs)

B2. Weighted Pull-Ups 5x1 (75 lbs)

Conditioning

21-18-15-12-9-6-3 reps

75 lbs sumo deadlift high-pull

75 lbs push press

Reflection

This was a pretty good week of training. It was interrupted on Tuesday and Wednesday as well as part on Thursday for the urinalysis test I had to take. I was unable to workout because of it. Next week I start school and I will be getting my pt and run workouts in. I am looking forward to a VERY solid semester of training for a half marathon, improving my 5K, and becoming a PT wizard.

Crossfit Progressions

TX. Fran (21,15,9)

95 lbs Thruster

Pull-Ups

X1. Endurance Workout 1:

(5 min recovery)

95 lbs Thruster: 3x25

Pull-Ups: 3xMAX REPS

X2. Endurance Workout 2:

115 lbs Thruster: 3x10

20 lbs Pull-Ups: 3x10-12

X3. Endurance Workout 3:

(5 Rounds for 5 reps each)

135 lbs Thruster:

35 lbs Pull-Ups

X4. Strength Workout:

Push-Press: 5x5 or 6x2-3

Front Squat: 5x5 or 6x2-3

Wtd Pull-Ups: 5x5 or 6x2-3

TY. Cindy (20 min AMRAP)

5 pull-ups, 10 push-ups, 15 squats

Y1. Endurance Workout 1:

PT Pyramids

10 pull-ups, 20 push-ups, 30 squats

8 pull-ups, 16 push-ups, 24 squats

6 pull-ups, 12 push-ups, 18 squats

4 pull-ups, 8 push-ups, 12 squats

2 pull-ups, 4 push-ups, 6 squats

4 pull-ups, 8 push-ups, 12 squats

6 pull-ups, 12 push-ups, 18 squats

8 pull-ups, 16 push-ups, 24 squats

10 pull-ups, 20 push-ups, 30 squats

Y2. Endurance Workout 2:

20 lbs Vest for 5 rounds of Cindy then recover (optional). Repeat for 10 total rounds

Y3. Strength Workout:

Use 35 lbs plate for 5 rounds of Cindy with 1 min recovery btwn rounds

TZ. Fights Gone Bad

(3 rounds for 1 min each with 1 min recovery)

• 20 lbs Wall-Ball Shots or 4 count flutter kicks

• 75 lbs sumo-deadlift high-pull

• 20 inch box jump or jump squat

• 75 lbs push-press

• C2 Row or 4 count mountain climbers

Z1. Endurance Workout 1:

1. 75 lbs sumo-deadlift high-pull 3x2 min

2. 75 lbs push-press 3x2 min

3. 150 Wall Ball Shots or 3x2 min 4 count flutter kicks

4. C2 Row 3x3 min

Z2. Endurance Workout 2:

Complete Rounds for 30 sec and add 5-10 sec per workout

Z3. Strength Workout 1:

Complete Rounds for 30 sec with 20 lbs vest and use 115 lbs barbell

Z4. Strength Workout 2:

Complete 10 reps with 20 lbs vest and use 135 lbs barbell (add weight each workout)

Kettlebell Workouts

CK. Steve Cotter (complete 10+ reps of each) with one kettlebell

• Swings

• Shoulder Press

• One Arm Squat

• Clean

• Snatch

• Overhead Squat

• Side Bend

• Lunge

• One Legged Deadlift

• Clean and Press

• Bent Over Row 2xreps

• Sumo Deadlift Upright Row

K1. Any Workout with 1 Kettlebell

K2. Any Workout with 2 Kett

Chera PT Formula

Warm-Up

Foam Roller, Dynamic Stretching, Plyometrics (jump squat/clap push-up)

Strength

2 Strength Exercises (1 free weight/1 bodyweight)

Focus on Barbell: Front Squat, Deadlift, Push-Press, Thrusters, Olympic Lifts

Focus on BW: Pistols, Weighted Pull-Ups/Dips, One-Arm Push-Ups, Handstand

Conditioning

Crossfit/kettlebell circuit/combat conditioning

Focus on Crossfit: Fran, Cindy, "Fights Gone Bad" WODs (Workout of the Day)

Focus on Kettlebell: Snatches, Farmers Walks, Clean & Jerk

Stability

3 Sets of 1 Core Exercise

Focus on Core: Plank, Side Plank, Bridge, Ab Roller, Hanging Leg Raise

 

Summary: This is my fall 2010 blueprint of fitness that does not include running, cycling, rowing, and swimming that I will be doing in addition to 3-4 personal PT workouts. I will be focusing on endurance but I will be including strength and stability to complement my conditioning sessions. Strength and stability will provide a strong foundation for endurance training as well as prevent injury.

August 16-21

Monday

Fartlek Run: 15 sec fast run, 75 sec slow jog for 25 min

PT

7 Rounds of Descending Pyramid (20 lbs vest) for 7,6,5,4,3,2,1 and then complete the same without vest

• Ring Pull-Ups
  
• 1 Kettlebell Thruster (both sides)
  
• Push-Up
  

Tuesday

PT

7 Rounds of Descending Pyramid (20 lbs vest) for 7,6,5,4,3,2,1 and then complete the same without vest

• Ring Dips
  
• Kettlbell Snatch (per side)
  
• Lateral Jump Squat (both sides)
  

Ring Lever Push-Ups 2x5 (per side)

100 pull-ups throughout day

Heavy Bag 60:60 for 10 rounds

Ab Ripper X (339 Ab Exercises)

Wednesday

Run for 30 min

Thursday

Cycling for 90 min

YMCA

"Fight Gone Bad!"

2 and a half rounds of: (1 min each with 5 min recovery between rounds)

Plank

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Friday

3xMAX Reps Pull-ups (18,17,17)

Saturday

Run for 40 min

PT Pyramids
Pull-ups 10,8,6,4,2,4,6,8,10 and Push-Ups 20,16,12,,8,4,8,12,16,20 and Squats 30,24,18,12,9,6,9,12,18,24,30

Reflection

I feel like this week was a success. I got in three runs and one long bike ride. The runs were to help build my endurance which I will be increasing in the coming weeks. The PT workouts were hard and I feel like I am approaching 20 dead-hang chin above bar pull-ups. I just have to try to work my diet to get leaner while ramping up running as well as doing pull-ups frequently and sometimes at max effort. I will focus on 3 main crossfit wods: cindy, fran, and fights gone bad. I will do a variation of strength and endurance workouts that mimic these wods and contain different variables in order to achieve the outcome of a better time, amount of rounds, or reps. These wods are tests of overall body endurance and strength. I will also test my running often to push myself to the next level. I am looking forward to starting the fall off strong and raising the bar.

August 9-14 Training

Monday

Running

Fartlek for 20 min (30 sec sprint/90 sec jog)

Strength and Conditioning

6 Rounds of Descending Pyramid (20 lbs vest) for 6,5,4,3,2,1 and then complete the same without vest

• Ring Pull-Ups
  
• 1 Kettlebell Thruster (both sides)
  

6 Rounds of Descending Pyramid (20 lbs vest) for 6,5,4,3,2,1 and then complete the same without vest

• Ring Dips
  
• Kettlebell Snatch (both sides)
  

Tuesday

Rowing

2x5 min intervals

Cindy Thruster

5 Thrusters (115 lbs)

5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

6 Thrusters (115 lbs)

4 Rounds of Cindy

7 Thrusters (95 lbs)

3 Rounds of Cindy

8 Thrusters (95 lbs)

2 Rounds of Cindy

Wednesday

REST for Urinalysis

Thursday

Strength

A1. Deadlift for 4x2 (335 lbs) (3 reps first set)

A2. Bench Press 4x2 (245 lbs) (3 reps first set)

Conditioning

3 rounds for time:

10 pull-ups

20 push-ups

30 squats

Friday

Running

3 min sprint/2 min rest, 2 min sprint/1 min rest, 1 min sprint/1 min rest, 2 min sprint

Saturday

Kayaking for 1 hr

Wedding

Convict Conditioning

A1. Pistols 4x6

A2. One-Arm Push-Ups (feet shoulder width) 3x3

B. Bridge Practice 3x6 sets

August 2-7 Training

Rules:

• Always complete running/rowing/cycling workout before doing strength and conditioning session
  
• Try to give time between cardio workout and s&c session
  
• Sleep by 11 PM, wake by 7 AM every day (except Friday or Saturday)
  
• CROSSFIT ENDURANCE
  
• Paleo Diet (lean meats, infinite fruits and vegetables)
  

Monday

Running

Fartlek for 20 min (sprint 30, jog 90)

Strength and Endurance

1 set of max reps of ring pull-ups (17 reps) and ring dips

5 rounds (20 lbs vest, and 5 rounds (without vest)

• Ring Pull-Ups for 5,4,3,2,1 reps (per side)
  
• Pistols Rolls for 5,4,3,2,1 reps (per side)
  

5 rounds (20 lbs vest), and 5 rounds (without vest)

• Ring dips for 5,4,3,2,1 reps (per side)
  
• Squat lateral box jumps for 10 reps
  

Conditioning

• 3 min snatch test (60 snatches)
  

Tuesday

Cindy Deadlift

For Time: (24 min)

5 Deadlifts (205 lbs)

5 Rounds of Cindy (5 Pullups/10 Pushups/15 Air Squats)

6 Deadlifts

4 Rounds of Cindy

7 Deadlifts

3 Rounds of Cindy

8 Deadlifts

2 Rounds of Cindy

9 Deadlifts

1 Round of Cindy

Wednesday

REST

Thursday

Pyramid Body Up (11 reps terminated after pull-ups)

Pull-Ups

Elevated Pistol/Supported Pistol

Body Weight Bench Press (195-175 lbs)

Friday

Strongman Training at Iron Sport Gym: 475 lbs tire flips, sled drags, 88 lbs kettlebell swings

Saturday

Running

5x3 min intervals (rest 1 min on intervals 1,3,5 and 2 min on 2,4)

Reflection:

This was a pretty good week of training. I was incredibly fatigued on Wednesday and did not complete an endurance run as planned. Next week I will make sure that I do the Wednesday run. I had a lot of fun at the strongman gym and will be going there again in a couple weeks. I decided to start training for a triathlon as well as the ½ marathon. Next week I will build on this weeks' training sessions with a little bit more volume and intensity.

 

 

 

 

 

July 26-31 Training/Diet

Monday

Nutrition: Low Carb

Fitness

Fartlek Run for 20 minutes (sprint 30 sec/jog 90 sec)

Upper Body Kettlebell and Gymnastic Ring Session

A1. Chin-Ups on Rings 4 sets (15,11,11,10)

A2. Kettlebell Alternating Floor Press 4 sets (10 per side)

A3. Push-Up Burpees 1x10

B1. Ring Dips 4 sets (15,13,12,10)

B2. Kettlebell Alternating Row 4 sets (20,20,20,20)per side

B3. Ab Roller 3 sets (15)

C1. Push-Ups with feet in Rings at chest height 3x(20,20,15)

C2. Kettlebell Push-Up Burpees 3x5

Tuesday

Nutrition: Low Carb

Fitness

C2 Rower: 6x3 min intervals (Rest 1 min on intervals 1,3, 5 and rest 3 min on intervals 2,4)

Wednesday

Nutrition: Low Carb

Fitness

Full Body Double Kettlebell/Vest Circuit

I just stringed together a series of exercises together to get a workout in. I worked out with American badass Jon Marziale.

Thursday

Nutrition: Low Carb

Fitness

Full Body Gym Session

A1. Sumo Deadlift (225 lbs) 3X10

A2. One Arm Push-Up (feet close, good form) 3x4

A3. One Arm Grab Chin-Up 3x3 (re-grab in between reps)

A4. Hanging Leg Raise Scissor Kick 3x30 reps

10 Rounds of 5 reps:

B1. 135 lb Thruster (first 5 sets), 135 lb Front Squat (last 5 sets)

B2. Pull-Ups

Sunday

Ab Ripper X

Glute Ham Developer 3x10

Reflection

This was a very busy week of hanging with friends, moving out, exams, and driving to New Jersey. I did not get much cardio or as much pt as I wanted. Starting back again, next week it will be top priority to get cardio in first by getting up early. And eating right will be paramount. I will eat lots of lean meats, fruit, and vegetables which I will grill up some of them in advance. I will implement more crossfit type workouts within my training.