Friday, 19th
Off
Thursday, 18th
Cut the Grass
Wednesday, 17th
Kettlebell -
Clean and Press Ladders
1 set of 1 to 4
4 sets of 1 to 3
alternating with pullups
Work set
3 sets of 15 snatches r/l
3 sets of 10 snatches r/l
then 9 to 1 snatches r/l
Tuesday
Run 30 minutes with
2 sets of 5 min tempo / 2 min recovery
Monday
Clean and Press
1 set of 1 to 3
4 sets of 1 to 2
16 kg snatch work
2 sets of 5,4,3,2,1
3 sets of 10 r/l
Sunday 14th
Run 30 mintues
Whale watching tour
Saturday 13th
clean and press ladder
1 set 1 to 5
4 sets 1 to 4
Alternating with pullups
Work set
2 handed swings :45 on/ :15 off
12 kg, 16kg, 24 kg
5 rounds
Friday 12th
Rest day
Thursday 11th
Run 8 miles in the AM with Denise and Tori
Wednesday 10th
Crossfit X
Warmed up on own with TGU of the 20 kg bell
Pull ups
Workout
6 mins on 4 min off
4 mins on 2 min off
1 min on 30 sec off
30 sec on 15 off
15 sec on and done
Rowing for meters
I know I did at least 3190M
Tuesday 9th
30 minute run with Robby
Monday 8th
Clean and Press Ladders
5 sets of 1 to 2
Heavy Snatch work
16 kg - 4 sets of 5 to 1
5 minutes of Run then 20 minute walk
Saturday, June 20, 2009
Sunday, June 7, 2009
June 1 - 7
Sunday
I have not worked out yet today
Saturday
Run Beneath the Sun
5 mile run
39:19
Rode bike to Fairhaven and back.
Friday
Off - Walked the dog
Thursday
Crossfit X
Rode bike to gym.
TGU - 16kg - 2 per side x 2
TGU - 20kg - 1 per side x 2
20kg - 12 2handed swings/R and L one handed swings (2 sets)
Medicine Ball Clean skill work
Workout
10 Ring Rows
20 Box step ups
50m kettle bell overhead and suitcase walk
AMRAP in 20 minutes
9 completed rounds
Wednesday
Kettlebell work
Clean and Press
1 to 2 ladders
x 5
Man makers - 50/40/30/20/10
16kg for 30/20/10 and 12kg for all others
Run a lap between each set
100 2handed swings - 16kg
100 2 handed swings - 12 kg
Tuesday
Run workout
5 sets of 3 minutes tempo / 1 minute recovery
Monday
Clean and Press alternating with Pullups Ladders of 3
Snatch work with 16 kg
Swing ladders of various weights.
I have not worked out yet today
Saturday
Run Beneath the Sun
5 mile run
39:19
Rode bike to Fairhaven and back.
Friday
Off - Walked the dog
Thursday
Crossfit X
Rode bike to gym.
TGU - 16kg - 2 per side x 2
TGU - 20kg - 1 per side x 2
20kg - 12 2handed swings/R and L one handed swings (2 sets)
Medicine Ball Clean skill work
Workout
10 Ring Rows
20 Box step ups
50m kettle bell overhead and suitcase walk
AMRAP in 20 minutes
9 completed rounds
Wednesday
Kettlebell work
Clean and Press
1 to 2 ladders
x 5
Man makers - 50/40/30/20/10
16kg for 30/20/10 and 12kg for all others
Run a lap between each set
100 2handed swings - 16kg
100 2 handed swings - 12 kg
Tuesday
Run workout
5 sets of 3 minutes tempo / 1 minute recovery
Monday
Clean and Press alternating with Pullups Ladders of 3
Snatch work with 16 kg
Swing ladders of various weights.
Sunday, May 31, 2009
May 25 - May 31
Sunday May 31
1 hour run
Ride bike to get groceries....
Saturday
C&P Ladders 12kg
1 to 4 (4 sets)
1 to 3 (1 set)
Alternate with Purple band pullup after each rep completetion
Swing ladder
24kg, 16kg, 12kg
20/40/60
One handed split reps.
Friday
Rest day - Walked Samson before dinner
Thursday
Crossfit X
5x5 Front Squat - kept it light
8 rounds of 30 row 20 rest - 127? m rowed.
75 wall balls - 6# ball - 3:40ish I think......
Rode bike to gym.
Wednesday
C&P Ladders 12kg
3 - 1 to 3
2 - 1 to 2
Alternated with pullups (purple band)
Snatch: 30 R/30 rest/30 L/30 rest 20 minutes total
Round 1 - 12 kg
Round 2 - 6 - 16kg
Round 7 - 19 - 12kg
Tuesday
Run - 24:16
4 sets of 3:00 on / 1:00 rest
Monday
C&P Ladder
5 rounds of 1 to 2
Pullups - 5/5/5
Snatch
12kg - 5/5/5
16kg - 5/5/5 r/l
12kg - 10 to 1 r&l 5:00
1 hour run
Ride bike to get groceries....
Saturday
C&P Ladders 12kg
1 to 4 (4 sets)
1 to 3 (1 set)
Alternate with Purple band pullup after each rep completetion
Swing ladder
24kg, 16kg, 12kg
20/40/60
One handed split reps.
Friday
Rest day - Walked Samson before dinner
Thursday
Crossfit X
5x5 Front Squat - kept it light
8 rounds of 30 row 20 rest - 127? m rowed.
75 wall balls - 6# ball - 3:40ish I think......
Rode bike to gym.
Wednesday
C&P Ladders 12kg
3 - 1 to 3
2 - 1 to 2
Alternated with pullups (purple band)
Snatch: 30 R/30 rest/30 L/30 rest 20 minutes total
Round 1 - 12 kg
Round 2 - 6 - 16kg
Round 7 - 19 - 12kg
Tuesday
Run - 24:16
4 sets of 3:00 on / 1:00 rest
Monday
C&P Ladder
5 rounds of 1 to 2
Pullups - 5/5/5
Snatch
12kg - 5/5/5
16kg - 5/5/5 r/l
12kg - 10 to 1 r&l 5:00
Sunday, May 24, 2009
Monday May 18 - Sunday May 24th
Sunday
I haven't done it yet but I plan to ride my bike to Fairhaven and Ferndale to enjoy the Ski to Sea events.
Saturday
Kettlebell training.
1 to 4 Ladder of Clean and Press 12 kg - 3 sets
1 to 3 ladder of clean and press 12 kg for 2 sets
complete a pull up for each clean and press I did too between rungs.
Rest 5 minutes
One handed swings
30 sec. R 12kg
30 sec. L 12 kg
30 sec. rest
30 sec. R 16 kg
30 sec. L 16 kg
30 sec. rest
3 minutes per set
Completed 7 sets.
Walked in the evening
Friday
Walked to work and back home and then walked to downtown and back.
Thursday
Ran to Crossfit X - 2 miles
Did a modified version of the workout.
9 pullups (2 blue bands)
30 wallballs (6lbs - Squat depth was right before parrell - I felt like walking the next day)
6 SDHP (44lb kettle bell)
5 rounds for time
Walked home - 2 miles
Wednesday
Clean and press ladders
3 sets of 1 to 3
2 sets of 1 to 2
Snatch work -
Protocol:
15 sec R snatch
15 sec rest
15 sec L snatch
15 sec rest
5 sets with the 16 kg
5 sets with the 12 kg
5 sets with the 16 kg
5 sets with the 12 kg
20 minutes of work
Tuesday
5 minute Jog
3 minute tempo
1 minute rest
x 3
5 minute Jog
Monday
Clean and Press Ladder
2 sets of 1 to 3
3 sets of 1 to 2
Snatch
10 to 1 with 12 kg
Took 5 minutes
Snatch
5 to 1 with 16kg
took 3 minutes I think
I haven't done it yet but I plan to ride my bike to Fairhaven and Ferndale to enjoy the Ski to Sea events.
Saturday
Kettlebell training.
1 to 4 Ladder of Clean and Press 12 kg - 3 sets
1 to 3 ladder of clean and press 12 kg for 2 sets
complete a pull up for each clean and press I did too between rungs.
Rest 5 minutes
One handed swings
30 sec. R 12kg
30 sec. L 12 kg
30 sec. rest
30 sec. R 16 kg
30 sec. L 16 kg
30 sec. rest
3 minutes per set
Completed 7 sets.
Walked in the evening
Friday
Walked to work and back home and then walked to downtown and back.
Thursday
Ran to Crossfit X - 2 miles
Did a modified version of the workout.
9 pullups (2 blue bands)
30 wallballs (6lbs - Squat depth was right before parrell - I felt like walking the next day)
6 SDHP (44lb kettle bell)
5 rounds for time
Walked home - 2 miles
Wednesday
Clean and press ladders
3 sets of 1 to 3
2 sets of 1 to 2
Snatch work -
Protocol:
15 sec R snatch
15 sec rest
15 sec L snatch
15 sec rest
5 sets with the 16 kg
5 sets with the 12 kg
5 sets with the 16 kg
5 sets with the 12 kg
20 minutes of work
Tuesday
5 minute Jog
3 minute tempo
1 minute rest
x 3
5 minute Jog
Monday
Clean and Press Ladder
2 sets of 1 to 3
3 sets of 1 to 2
Snatch
10 to 1 with 12 kg
Took 5 minutes
Snatch
5 to 1 with 16kg
took 3 minutes I think
Monday, May 18, 2009
May 11 - 17
Monday May 11th
Off - Walked Samson
Tuesday
TGU
1 to 3 rep ladders of the following
12kg clean and press R/L
40kg deadlift
Pullup
5 rounds
20 minute run
Wednesday
CrossfitX
Tabata workout of
Row
Pull (kipping)
Squat
Pushup
Sit Up
Thursday
Off - Walked Samson
Friday
40 minute run
Saturday
Clean and press ladders with 12 kg
2 - 1 to 4
3 - 1 to 3
20/20/20 One arm swings for seconds
20 minutes worth alternating between 12kg and 16kg
Bike ride to Fairhaven to do a little Sea Kayaking for 2 hours.
Sunday May 17th
Easy spin to Ferndale and back.
Off - Walked Samson
Tuesday
TGU
1 to 3 rep ladders of the following
12kg clean and press R/L
40kg deadlift
Pullup
5 rounds
20 minute run
Wednesday
CrossfitX
Tabata workout of
Row
Pull (kipping)
Squat
Pushup
Sit Up
Thursday
Off - Walked Samson
Friday
40 minute run
Saturday
Clean and press ladders with 12 kg
2 - 1 to 4
3 - 1 to 3
20/20/20 One arm swings for seconds
20 minutes worth alternating between 12kg and 16kg
Bike ride to Fairhaven to do a little Sea Kayaking for 2 hours.
Sunday May 17th
Easy spin to Ferndale and back.
Sunday, May 10, 2009
April 4th - 10th
Sunday
Joint Mobility and around the body, and snatch ladder with 8kg
2 - 8kg TGU R/L
2 - 12kg TGU R/L
2 - 16kg TGU R/L
Work set -
20 sec R hand swing
20 sec L hand swing
20 sec rest
20 minutes total
Did 12kg then 16kg for first 4 sets then switched to 12 for remainder of sets
Saturday
Run to Haggen to Haggen start - 5k
Run race - 5k - horrible time 23:30
Walk home and recover
Clean and Press Ladders (4 sets from 1 - 3 with 12 kg)
Evening walked to town. Ended up being out for an hour.
Friday
Off
Thursday
Off - Sick
Wednesday
Crossfit X work out
Joint Mobility
5 rounds for time
300 m row
20 GHD
10 Pullups
Tuesday
I don't remember. I did something but I don't have a clue what it was. May have taken an extra day off for all I know.
Monday
Off
Joint Mobility and around the body, and snatch ladder with 8kg
2 - 8kg TGU R/L
2 - 12kg TGU R/L
2 - 16kg TGU R/L
Work set -
20 sec R hand swing
20 sec L hand swing
20 sec rest
20 minutes total
Did 12kg then 16kg for first 4 sets then switched to 12 for remainder of sets
Saturday
Run to Haggen to Haggen start - 5k
Run race - 5k - horrible time 23:30
Walk home and recover
Clean and Press Ladders (4 sets from 1 - 3 with 12 kg)
Evening walked to town. Ended up being out for an hour.
Friday
Off
Thursday
Off - Sick
Wednesday
Crossfit X work out
Joint Mobility
5 rounds for time
300 m row
20 GHD
10 Pullups
Tuesday
I don't remember. I did something but I don't have a clue what it was. May have taken an extra day off for all I know.
Monday
Off
Sunday, May 3, 2009
April 27 - May 3rd
Sunday 3rd
BMO Vancouver 1/2 Marathon - 1:50:33. Not bad for just a little bit of training. So, I am thinking lose about 10 lbs, be a little more consistent with the interval training and I may see 1:45 or less.
Saturday 2nd
Off
Friday 1st
Walked to school 2 miles in the AM
Walked the dog in the PM 1 mile maybe
Thursday
TGU 2 per side for 3 sets (12kg)
Run 20 min
Wednesday
Clean and Press ladders
12 kg
3 sets of (1,2,3)
2 sets of (1,2)
Alternating worksets
Front Squats - 5 reps of 28kg, 20kg, 24 kg, 24kg, 24kg
5 - knee in green band pullups
Swing Ladders
8kg, 12kg, 16kg, 24kg
1st set - 40,30,20,10
2nd and 3rd set - 20,15,10,5
Leg raises - 3x
Tuesday
TGU - 4 at 12kg r/l for 2 sets then 2 at 16kg r/l for 2 sets
30 minutes of Manmakers
-1 lap around the block
-20 16kg swings r/l (10 each arm)
-1 lap around the block
-5 16kg jerks r/l (5 each)
Score after 30 minutes - 5 complete rounds + run/swing/run.... so 5.75
Monday
Off
BMO Vancouver 1/2 Marathon - 1:50:33. Not bad for just a little bit of training. So, I am thinking lose about 10 lbs, be a little more consistent with the interval training and I may see 1:45 or less.
Saturday 2nd
Off
Friday 1st
Walked to school 2 miles in the AM
Walked the dog in the PM 1 mile maybe
Thursday
TGU 2 per side for 3 sets (12kg)
Run 20 min
Wednesday
Clean and Press ladders
12 kg
3 sets of (1,2,3)
2 sets of (1,2)
Alternating worksets
Front Squats - 5 reps of 28kg, 20kg, 24 kg, 24kg, 24kg
5 - knee in green band pullups
Swing Ladders
8kg, 12kg, 16kg, 24kg
1st set - 40,30,20,10
2nd and 3rd set - 20,15,10,5
Leg raises - 3x
Tuesday
TGU - 4 at 12kg r/l for 2 sets then 2 at 16kg r/l for 2 sets
30 minutes of Manmakers
-1 lap around the block
-20 16kg swings r/l (10 each arm)
-1 lap around the block
-5 16kg jerks r/l (5 each)
Score after 30 minutes - 5 complete rounds + run/swing/run.... so 5.75
Monday
Off
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