Month: April 2016

Endurance

Workout 1

Running workout:
4 rounds:
900m: Alternating between 200m fast run & 100m easy jog

Rest: 4 min between sets

Workout details: Run 200m fast, jog 100m easy, repeat until you reach a total of 900m, rest 4 mins. Repeat for total of 4 rounds.

Workout pacing: The 200m intervals at your mile PR pace. Your 100m intervals are any jogging speed (no walking)

Workout 2

Rowing workout:
4x1250m
Split: 1st 900m @ 1K + 8, 100m recovery row, FINAL 250 @ >1K(remember, 1K +X means your 1K average split from your original 1K test, plus X means the number of seconds to add on. So if my average split was 1:50, then 1K +6 would be a 1:56 pace for that particular piece)

Rest 5:00 between each piece

How to program the monitor:
Main menu >>> Select workout >>> New workout >>> intervals distance >>> set distance: 1250m, set rest: 5:00, check mark when ready to begin

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4.29.16

Friday

A.
Every :90 for 8 Sets
Halting Clean Deadlift + 2 Position clean (above knee, floor)*Build

B.
Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

C.
3 Sets:
15 Clapping Push-ups

4.26.16

Tuesday

A.
Max distance or time in 2:00
Handstand walk
or
Handstand hold

B.
Every 1:30 for 5 sets:
3 Deadlifts @ 80% of 1RM

C.
Every minute on the minute for 21:00
1st: 15 Kettlebell swings (53/35)
2nd: 12 Toes to bar
3rd: 9 Burpee box jump overs (24/20)

*Scale reps/loads appropriately so that each round is complete under/around :40

4.25.16

Monday

A.
Every :90 for 8 Sets
Halting Snatch Deadlift + 2 Position Snatch (above knee, floor)
*Build

B.
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

C.
3 Sets:
1:00 AMRAP V-Ups
1:00 Rest

Endurance

Workout 1
Running workout:
5 sets: 300m run, jog 100m, sprint 100m.Rest: 4min between sets

Workout details: Run 300m, jog 100m, sprint 100m,
Rest 4 min, repeat for a total of 5 sets

Workout Pacing: The 300m intervals are at your mile PR pace. The 100m sprint times should be faster than your 400m PR pace. You pick your easy 100m jog pace.

Workout Focus: The purpose of the workout is learing to sprint while you are tired.

Workout 2


*The rowing workouts will mainly be based off of your current 1k time. 

Rowing workout:
250m, 500m, 750m, 1000m, 750m, 500m, 250m
Split: 1K +2, 1K +4, 1K +6, 1K +8, 1K +4, 1K +2, 1K (remember, 1K +X means your 1K average split from your original 1K test, plus X means the number of seconds to add on. So if my average split was 1:50, then 1K +6 would be a 1:56 pace for that particular piece)

Rest 4:00 between each piece

How to program the monitor:
Main Menu >>> Select workout >>> New Workout >>> Intervals Variable >>> Distance >>> set distance: 250m, set rest: 4:00, check mark >>> Distance >>> set distance: 500m, set rest: 4:00, check mark >>> so on so forth until all sets are entered >>> select No More Intervals when ready to start.

4.22.16

Friday

A.
Every :90 for 8 Sets
Jerk x 3 reps
*Build

B.
3 Rounds for time of:
30 Wall ball shots (20/14)
20 Burpees
10 Power snatch (115/75)

18:00 Cap!

C.
Vanity Superset
3 sets:
7-7-7 Bicep curls
15 Overhead tricep extension (use DB)
*move immediately from one exercise to the next

4.21.16

Thursday

A.
5 sets:
Bench Press x 5
Weighted Pull-up x 5
Rest 1-2 minutes

B.
Every minute on the minute for 15:00
1st: 20/15 Calorie row
2nd: 15 Box jump overs (24/20)
3rd: 12 Ring push-ups

C.
3 Sets:
1:00 Gymnastics Plank
1:00 Rest

4.20.16

Wednesday

A.
Front Squat
5 rep max (work heavier than last time)
5 @ 95% of 5 rep max
5 @ 90% of 5 rep max

B.
“Nate”
As many rounds as possible in 20:00 of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings (70/53)