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
Sunday, May 31, 2009
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
Sunday, April 26, 2009
April 20-26th
Sunday
Mowed the front yard grass (45 minutes)
Kettlebell training:
Around the body moves to warm up.
Clean and Press Ladders
Each line a round.
12 kg - 1,2,3
16kg - 1 then 12kg - 2,3
16 kg - 1,2,3
16 kg - 1,2
16 kg - 1 then 12 kg - 2
Pulls and Pistols
5 greenband assisted Pullups (knee for 1-4 rounds, foot for round 5)
2 pistols (assisted a little)
Alternated between the two
Work set
15 minutes of 15 sec on/15 sec off
16 kg for first 10 minutes
12 kg for last 5 minutes
Saturday
Turkish Get up/windmills
2 each side for 3 sets
Run 40 minutes
PM - mowed the back yard section of the yard.
Friday
off
Thursday
Warm up
10 air squats
10 dips
10 pushups
10 pullups
Work set
30-20-10
20kg KB swing
Pull ups/ring rows
24 in box step ups
Wednesday
Run 40 minutes
Play around with kettlebells
Tuesday
Ride bike around town for 40 minutes
Around the body kettle bell stuff
100 one arm swings with 12kg (easy)
100 one arm swings with 16kg (tougher)
I think I did something else before the worksets but I dont remember.
Monday
Off - walked the dog.
Weed eater the back and front yard until it died. Fore arms were killing me.
Mowed the front yard grass (45 minutes)
Kettlebell training:
Around the body moves to warm up.
Clean and Press Ladders
Each line a round.
12 kg - 1,2,3
16kg - 1 then 12kg - 2,3
16 kg - 1,2,3
16 kg - 1,2
16 kg - 1 then 12 kg - 2
Pulls and Pistols
5 greenband assisted Pullups (knee for 1-4 rounds, foot for round 5)
2 pistols (assisted a little)
Alternated between the two
Work set
15 minutes of 15 sec on/15 sec off
16 kg for first 10 minutes
12 kg for last 5 minutes
Saturday
Turkish Get up/windmills
2 each side for 3 sets
Run 40 minutes
PM - mowed the back yard section of the yard.
Friday
off
Thursday
Warm up
10 air squats
10 dips
10 pushups
10 pullups
Work set
30-20-10
20kg KB swing
Pull ups/ring rows
24 in box step ups
Wednesday
Run 40 minutes
Play around with kettlebells
Tuesday
Ride bike around town for 40 minutes
Around the body kettle bell stuff
100 one arm swings with 12kg (easy)
100 one arm swings with 16kg (tougher)
I think I did something else before the worksets but I dont remember.
Monday
Off - walked the dog.
Weed eater the back and front yard until it died. Fore arms were killing me.
Sunday, April 19, 2009
April 13 - 19th
Sunday April 19th
Last long run before the 1/2
1.5 hours - 45 minutes of it was with Robby
Saturday
AM -
5 minutes of TGU - 6 each side 12kg
5 sets of 6 dips (assisted)
5 sets of 5 Lunges R/L 12 kg kb
5 sets of 3 pullups
20-15-10-5 (100 total)
12 kg Snatches
Took 5 minutes and felt very easy.
Time to start snatching the 16kg.
Practiced snatching 16kg after I recovered.
PM-
Rode bike to Fairhaven and window shopped.
Friday
Off
Thursday
AM - KB
5 TGU sit ups each side
Rocannon style warm up movments
5 sets of 10 one arm swing R then L.
8kg/12kg/16kg
PM -
Run with Robby 30 minutes picked it up the last 2 miles and last 1/2 mile.
Wednesday
AM-
Bike Trainer 30 minutes
PM-
Lots of light weight KB cleans, swings, presses..... during demonstrations.
3 sets of
10 swings
10 pushups
Run to stop sign
Tuesday
Run 52 minute total run with 2 - 10 minute tempos.
Monday
Off - I am sure I went for a walk and did Yoga stretches.
Last long run before the 1/2
1.5 hours - 45 minutes of it was with Robby
Saturday
AM -
5 minutes of TGU - 6 each side 12kg
5 sets of 6 dips (assisted)
5 sets of 5 Lunges R/L 12 kg kb
5 sets of 3 pullups
20-15-10-5 (100 total)
12 kg Snatches
Took 5 minutes and felt very easy.
Time to start snatching the 16kg.
Practiced snatching 16kg after I recovered.
PM-
Rode bike to Fairhaven and window shopped.
Friday
Off
Thursday
AM - KB
5 TGU sit ups each side
Rocannon style warm up movments
5 sets of 10 one arm swing R then L.
8kg/12kg/16kg
PM -
Run with Robby 30 minutes picked it up the last 2 miles and last 1/2 mile.
Wednesday
AM-
Bike Trainer 30 minutes
PM-
Lots of light weight KB cleans, swings, presses..... during demonstrations.
3 sets of
10 swings
10 pushups
Run to stop sign
Tuesday
Run 52 minute total run with 2 - 10 minute tempos.
Monday
Off - I am sure I went for a walk and did Yoga stretches.
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