October 18-23 Training

Monday

Muscular Endurance

Push-Up Drill

2 min, 1 min, 30 sec

Crunch Drill

2 min, 1 min, 30 sec

A1. MAX Pull-ups for 3 sets (17,13,10) fatigued from previous PT

A2. MAX Elevated Ring Push-Ups for 3 sets (20,15,10)

3x400 m with 30 squats in between rounds

Tuesday

Squat Climb

As fast as possible:

175 pound Back squat, 10 reps

15 ft Rope Climb, 5 ascents

155 pound Back squat, 20 reps

15 ft Rope Climb, 4 ascents

135 pound Back squat, 30 reps

15 ft Rope Climb, 3 ascents

115 pound Back squat, 40 reps

15 ft Rope Climb, 2 ascents

95 pound Back squat, 50 reps

15 ft Rope Climb, 1 ascent

Running

2x1.5 miles with 3 min recovery (2^nd interval easy)

Wednesday

Death Relay: Suicides with body-weight exercises in between (push-ups, squats, mountain climbers, lunges, burpees)

Thursday

Off

Friday

PFT

16 pull-ups (very poor performance and I have no clue of why I did so badly)

105 crunches in 2 min

3 mile run in 19 min 50 sec (a personal record!)

Saturday

Off

Sunday

Running

8 ½ mile run (in 1 hour 10 min)

PT Pyramids

Pull-ups: 1,2,3,4,5,6,7,8

Crunch Reach: 5,10,15,20,25,30,35,40

Dips: 20,18,16,14,12,10,8,6

Kettlebell Snatch: 20,18,16,14,12 then swings

Swings: 10,8,6

Reflection

A good training week but I felt weak and I could not perform pull-ups like I normally do. I am not sure what it is but I will up the frequency of my pull-up training sessions and will monitor fatigue. I will focus on pull-up quickness on the decent and the slight kipping with the feet on the way up. I have to pick up running frequency in preparation for the half marathon next Sunday on Halloween. I did phenomenally well on the 8 ½ mile run around Kelly Drive. I completed it in about 1 hour and ten minutes.