7-26-2010
1mile- 8:54
4x100m sprints
7-28-2010
1mile- 8:32
4x100m sprints
7-31-2010
20 prowler sprints- alternating between vertical and low handles.
8-2-2010
1.5mile- 13:50
6x100m sprints
8-4-2010
1.5mile- 13:13
6x100m sprints
8-7-2010
Prowler- keep moving non stop for 4 minutes. Then take 1 minute rest. Did this 3 times. This was done with 50 lbs on the Prowler.
Tire battles with a partner- 2 sets of 100 reps.
8-9-2010
2miles- 18:04
7x100m sprints
8-10-2010
BB complex
row
clean
front squat
military
squat
GM
each exercise got 8 reps
done with an empty BB
1 min rest between rounds
5 rounds total
8-11-2010
2mile run- 18:34
4x100m sprints
Time for my 2mile run worsened today. I credit that to my legs being pretty fatigued from the BB complexes yesterday. I also am reducing the number of sprints I do as I increase my mileage on the runs.
8-13-2010
17:52- 18:37
Neutral grip pull down- 45x8, 75x8, 105x8, 120x8
DB incline- 35x8, 50x8, 60x8, 70x8
Cable row- 60x8, 90x8, 120x8, 150x8
DB power clean- 20x10, 25x9, 30x8
BB curl- 45x8, 55x8, 65x8, 75x8
Rope push down- 30x15, 40x15
Jump rope- 10minutes 30sec work/30sec rest
8-14-2010
Prowler training-
Prowler + 90lbs
6 sprints- alternating vertical and low handles
60 seconds rest between sprints
Tire battles- 2 rounds of 30sec.
8-16-2010
WEEK 4- Deload & Test
1.5mile run- 12:25
I felt strong and thought I kept a good pace though the stopwatch shows otherwise. My running times are improving so that’s always a positive. Still have a lot of work to do.
No sprints this week due to the deload.
8-17-2010
BB complex
Upright row
Clean grip snatch
Squat
Behind the neck press
GM
row
5 rounds done with and empty barbell done for 8 reps. 1min rest between rounds.
jump rope- 10min…30sec work/30sec rest.
8-21-2010
Fartleks
400m all out sprints x 4= 1 mile total.
I rested as much as I needed to in between sprints.
I ran the sprints at a :90 pace.
These were pretty tough but I think they will help me a lot.
8-23-2010 WEEK 1
2.5 miles- 22:11
8-25-2010
Pull downs
BB military
Neutral grip seated row
BB push ups
Incline skull crushers
DB hammer curl
BB complex- row, clean, front squat, military, squat, GM
8-27-2010
Fartleks- 1.5 miles.
8-30-2010
Ran 3 miles.
8-31-2010
Pull ups
DB flat press
DB row
1 arm DB military
8 count bodybuilders- 5x5
9-1-2010
100m sprints x 10.