September 13-18 Training

Monday

A1. 20 lbs vest pistols with 10 lbs counter balance for 3x5

A2. Hand Stand Push-Ups for 3x3

Tuesday

3 mile run

PT

Cindy Deadlift at 205 lbs

Core

Plank for 2:15 min and 2 min

Wednesday

Strength

A1. Weighted Dip for 4x2 at 117.5 lbs
A2. Front Squat for 4x3 at 195 lbs

B. Hand Stand Push-Up for 3x5

Thursday

Running

60 min run

Endurance

300 total push-ups (4x50)

Strength

3x10 reps (per leg) pistol squats with 10 lbs counter balance

Friday

Strength

A1. Weighted Pull-ups for 4x2 at 75 lbs

A2. Front Squat for 4x2 at 205 lbs

Core

Plank for 2:20 min

Saturday

Running

2x5 min sprint (2 min recovery), 4x1 min sprint (1 min recovery)

September 6-11 Training

Monday

Running

55 min run

Tuesday

2-a-day PT

Morning

PT

Strength

A1. One-Arm Push-Up with good form for 3 sets of 6,5,4 reps

A2. Deadlift 335 lbs for 3x3

Endurance

(5 Rounds for 5 reps each)

B1. 135 lbs Thruster:

B2. 35 lbs Pull-Ups

(5 Rounds for 5 reps each)

C1. 115 lbs Thruster:

C2. 25 lbs Pull-Ups

Afternoon

Endurance

Barbell Complex for 2x10 at 95 lbs

• Sumo Deadlift High Pull
  
• Push-Press
  
• Overhead Squat
  
• Bent Over Row
  
• Front Squat
  
• Back Squat
  
• Stiff Legged Deadlift
  

10,8,6,4,2 and then 9,7,5,3,1 (95 lbs)

• Sumo Deadlift High Pull
  
• Push-Press
  

Wednesday

Running

2 miles

Thursday

REST

Friday

3 mile run

Strength

A1. 50 lbs pistol squat for 4x3

A2. Hand Stand Push-Ups 4x3

B1. Weighted Pull-Ups 4x3 at 70 lbs

B2. One Arm Barbell Press 3x4 at 70 lbs

Endurance

10 rounds with no rest of Cindy

5 pull-ups

10 push-ups

15 squats

Core

3x20 ab roller

Reflection

This was a good week of training. I would have liked to have trained more on Thursday and/or Saturday but could not because of either being busy or having to rest up for the 3 mile run that I ran to motivate someone. I will build on this week's endurance runs, crossfit workouts, and strength.

August 30-September 4 Training

Monday

PT

6 Rounds of 20 lbs Vest Cindy

5 pull-ups

10 push-ups

15 air squats

Tuesday

51 min run

PT

Strength

350 lbs deadlift for 4x1

One-Arm Push-Up for 3x(5,4,3) with feet close focus on form

Endurance

95 lbs thruster with 2 min recovery (22, 16, 10 reps)

Wednesday

PT

Pyramids up

Pull-ups up to 1,2,3,4,5,6,7,8,9,10

Crunches up to 5,10,15,20,25,30,35,40,45,50

Dips up to 2,4,6,8,10,12,14,16,18,20

C2 Rower for 5x3 min sprints with 2 min recovery

Thursday

1,2,3,4,5,6 min sprints with 2-4 min recovery (total of 21 min of running fast)
Friday

REST DAY

Saturday

Tabata Run on treadmill at 12% incline for 4 rounds (20 on, 10 off)

Tabata Row for 4 rounds

PT

Strength

Push Press (slow negative) for 3x2 at 155 lbs

Wtd Pull-Ups for 3x2 at 70 lbs

Conditioning

10,8,5,3,2,1

Deadlift (275 lbs)

Bench Press (185 lbs)

Pull-Ups

Reflection

This was a solid week of running, conditioning, and strength training. If I could just keep building on this week and continue to make improvements on my strength and endurance through PT and running then I will be in good shape. I have to just be consistent, push the envelope, and test myself regularly with break through workouts.