Punch The Clock

Training Training Logs
181

Goal: 6 minute mile

12-17-15

Incline DB Press 2x5x75
Pullup 2x5x30
Trap Bar Deadlift 2x5x185
Barbell Curl 2x5x70
Ab Wheel 2x5
Stationary Bike, 45 min, RPM 110, HR 120-130 BPM

12-18-15

4x400m, 200m jog recovery (1:33,1:42,1:48,1:44)
Incline DB Press 2x5x75
Pullup 2x5x30
Deadlift 2x5x185
Barbell Curl 2x5x70
Stationary Bike, 45 min, RPM 110, HR 120-130 BPM, Level 5, 369 cal
Ab Wheel 2x5

12-19-15

Hills 12x40m
Incline DB Press 2x5x70
Pullup 2x5x30
Trap Bar Deadlift 2x5x185
Barbell Curl 2x5x70
Stationary Bike, 45 min, RPM 110, HR 120-130 BPM, Level 5, 365 cal
Ab Wheel 2x5

12-20-15

Ab Wheel 2x5
Incline DB Press 2x5x70
Pullup 2x5x30
Trap Bar Deadlift 2x5x185
Barbell Curl 2x5x70
Stationary Bike, 45 min, RPM 110, HR 120-140 BPM

12-21-15

A
5x400m (1:24,1:38,1:49,1:47,1:39) 1 min recovery
Pushups 1x50
Incline DB Press 2x5x70
Pullup 2x5x30
Trap Bar Deadlift 2x5x185
Barbell Curl 2x5x70
Ab Wheel 2x5
Stationary Bike, 45 min, RPM 110, HR 120-130 BPM

12-22-15

Hills 8x30m
Stationary Bike, 45min, RPM 110, 120-130 BPM
Incline DB Press 2x5x75
Pullup 2x5x30
Deadlift 2x5x185
Barbell Curl 2x5x70
Ab Wheel 2x5

12-23-15

4x400m, 200m jog recovery
Incline DB Press 2x5x75
Pullup 2x5x30
Trap Bar Deadlift 2x5x185
Barbell Curl 2x5x70
Stationary Bike, 45 min, RPM 110, HR 120-130 BPM
Ab Wheel 2x5

12-24-15

F
Ab Wheel 2x5
Incline DB Press 2x5x70
Pullup 2x5x30
Trap Bar Deadlift 2x5x185
Barbell Curl 2x5x70

Stationary Bike, 45 min, RPM 110, HR 120-130 BPM

12-25-15

800m 3:30, 400m 1:29, 200m :38, 200m :36, 120 BPM recovery

Pullup 2x5
Incline DB Press 2x5x50
DB Deadlift 2x5x50
Jack Knife 2x5
DB Curl 2x5x35
Stationary Bike, 45 min, 110 RPM

182

Goal: 6 minute mile

12-26-15

Incline DB Press 2x5x70
Pullup 2x5x30
Deadlift 2x5x185
Barbell Curl 2x5x70
Stationary Bike, 45 min, RPM 110, HR 120-130 BPM
Ab Wheel 2x5

12-27-15

Incline DB Press 2x5x70
Pullup 2x5x30
Trap Bar Deadlift 2x5x185
Barbell Curl 2x5x70
Ab Wheel 2x5
Stationary Bike, 45 min, RPM 110, HR 120-130 BPM

12-28-15

Incline DB Press 2x5x70
Pullup 2x5x30
Trap Bar Deadlift 2x5x185
Barbell Curl 2x5x70
Stationary Bike, 45 min, RPM 110, HR 120-130 BPM, Level 5-7, 372 cal
Ab Wheel 2x5

12-29-15

Tempo Runs: 4x400m (1:33,1:26,1:32,1:27)

Incline DB Press 2x5x75
Pullup 2x5x30
Trap Bar Deadlift 2x5x225
Barbell Curl 2x5x75
Stationary Bike, 45 min, RPM 110, HR 120-130 BPM
Ab Wheel 2x5

12-30-15

Accelerations/Short Speed

Incline DB Press 2x5x50
Lat Pulldown 2x5x145
Bulgarian Split Squat 2x5x25
Dumbell Curl 2x5x30
Plank walkout 2x5
Stationary Bike, 45 min, RPM 110, HR 120-130 BPM

12-31-15

Tempo Runs 6x200m (100m turnaround, on grass) :40,:38,:37,:39,:41,:39, 120 bpm recovery

Incline DB Press 2x5x70
Pullup 2x5x30
Trap Bar Deadlift 2x5x185
Barbell Curl 2x5x70
Stationary Bike, 45 min, RPM 110, HR 120-140 BPM, Level 5, 362 cal
Ab Wheel 2x5

1-1-16

Incline DB Press 2x5x50
Lat Pulldown 2x5x145
Bulgarian Split Squat 2x5x30
Dumbell Curl 2x5x30
Plank palms to elbows 2x5
Stationary Bike, 45 min, RPM 110, HR 120-140 BPM

183

Goal: 6 minute mile

1-2-16

Incline DB Press 2x5x70 lbs
Pullup 2x5x30 lbs
Deadlift 2x5x205 lbs
Barbell Curl 2x5x70 lbs
Ab Wheel 2x5
Stationary Bike: 45 min, Level 8-10, RPM 110, HR 135-145, 482 cal

1-3-16

Incline DB Press 2x5x50 lbs
Lat Pulldown 2x5x145 lbs
Bulgarian Split Squat 2x5x50 lbs
Dumbell Curl 2x5x30 lbs
Plank walkout 2x5
Stationary Bike: 45 min, RPM 110

1-4-16

Circuit x5 rounds
Pullup: 10,8,8,8,6
Dip:10,10,10,10,10
Pushup: 10,10,10,10,10
40 yd Hill Sprint

10 jumps from a short run up

Incline DB Press 2x5x70 lbs
Pullup 2x5x30 lbs
Trap Bar Deadlift 185x5, 205x5
Barbell Curl 70x5, 80x5
Ab Wheel 2x5
Stationary Bike: 45 min, Level 8-9, RPM 110, HR 135-145, 485 cal

1-5-16

sore
Incline DB Press 2x5x70 lbs
Pullup 2x5x30 lbs
Deadlift 2x5x185 lbs
Barbell Curl 2x5x70 lbs
Ab Wheel 2x5
Stationary Bike: 45 min, RPM 110, HR 135-145

1-6-16

Circuit: 6 rounds

Pullup: 8,8,8,8,8,7
Dip: 10 each round
Pushup: 10 each round
40 yard fast run

10 jumps from a short run up

Incline DB Press 2x5x70 lbs
Pullup 2x5x30 lbs
Deadlift 185x5, 205x5
Barbell Curl 70x5, 80x5
Ab Wheel 2x5
Stationary Bike: 45 min, Level 8-10, RPM 110, HR 135-145, 489 cal

1-7-16

Circuit: 5 rounds
Pullup: 8,8,8,8,7
Dips: 10 each round
Pushup: 10 each round
60m Hill sprint

10 jumps from a short run up

Incline DB Press 2x5x65 lbs
Pullup 2x5x30 lbs
Deadlift 2x5x185 lbs
Barbell Curl 2x5x70 lbs
Ab Wheel 2x5
Stationary Bike: 45 min, Level 5-6, RPM 110, HR 120-130, 368 cal

1-8-16

Incline DB Press 2x5x50 lbs
Lat Pulldown 2x5x145 lbs
DB Curl 2x5x30 lbs
Bulgarian Split squat 2x5x50 lbs
Plank, elbows to palms 2x5
Stationary Bike: 45 min, RPM 110