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.