THURSDAY 2
OFF
FRIDAY 3
1. 60 min. of plyo class
SATURDAY 4
OFF
PM
OFF
OFF
5
AM
LIFT
1. row 500m 2. CF warm-up 3. 5x5 squat 225, 235, 235, 235, 245 4. Hamstring culrs 35# each 3x10 5. 8 min abs 6. Ham ball curls 2x10 each leg/each exercise
6
8X200m
1. 8 min. run 2. Cal. Warm-u 3. 8x200m sprints, .28 PR 4. 8 min. run 5. stretch
7
OFF
8
LIFT
1. Row 500m 2. CF warm-up 3. Deadlift, 5x5 165-175-195215-225 4. Absstability8 min. 5. Ham curls, 35, 45, 45# 3x10 6. GH machine, 10# 3x10 7. 4x 100m back, 100m forw. 50 jump (every 5 DU's) 40 GHD sit-ups 30 1.5 pd kb swings 20 box jumps 9.37 7. Stretch
9
RUN
1. row 500m 2. CF warm-up 3. Tabata sequence 4x 20:10 4. 2 mile run, 14.20 5. stretch
10
STRETCH
11
RACE DAY! Pengelly Double Dip 2:18.55
PM
OFF
OFF
OFF
OFF
EAT
12
AM
OFF
13
OFF
14
OFF
15
1. Bike to park, 5 min. 2. Run 1 lap, 10 minute stretch/warm-up 3. "Small" modified Run 800m 50 flutter-kicks 50 burpees Run 800m 50 24" box jumps 38.26 w/poop breaks 4. 5 min. bike ride back
16
CF
1. Row 500m 2. CF warm-up 3. max pull-ups: 25 4. DB rows, 3x10 65# 5. 8 min. AMRAP: 185# squat x7 Pull-ups x7 7 rounds 6. 4 Rounds for time: 9 lateral burpees 15 24" box jumps 500m row 14.25 7. 4 min abs 8. stretch
17
TT ----7 miles---48.51
18
CF
1. Row 500m 2. CF warm-up 3. Swedish ball DB bench, 3x10 75# 4. Reverse rows, 20, 15, 15 5. 5 Rounds: 10 pulls 15 dips 20 1.5 pd KB swings 25 crunches 30 big rope jump ropes 18.05 6. 20 min. bike 7. stretch
PM
OFF
OFF
OFF
OFF
OFF
OFF
19
AM
OFF
20
Hike, 4 hoursSheep Mountan
21
INT
1. 1 mile jog to track 2. Calisthenic warm-up 3. 6x100m sprints 13 sec. 4. 3x 200,400,800 repeats 33 sec. 200; 1.16 400; 3.05 800 5. 1 mile jog from track
22
OFF
23
CF
1. 5 min. jump rope 2. CF warm-up 3. Deadlift 5x3 135-225245-265-295# 4. 20 minute AMRAP 3 dips 3 pulls 4 pistols/each leg 8 1.5 pd KB swings 16 Rounds 5. Abs, 8 min. core stabilization 6. Stretch
24
INT
1. Bike 10 min. 2. 8x300m 12% hill repeats 1.35-1.38 splits 3. Bike down
25
CF
1. Michiko walk 2. row 500m 3. CF warm-up 4. Power cleans 5x3 for form115-135-145-145115# 5. Machine rows 80-9090-90-95# 6. 15 min. AMRAP: 2x15ft rope climb 10 1.5 pd KB swings 20 push 8 rounds 7. Ham curls 50-55-60# each leg 8. Glute-ham machine 3x10 20-20-25# 9. Lunge sequence 3x4 each leg 45# bar
PM
OFF
OFF
OFF
MOW
26
AM
4 hrs. bike ride
27
CF
1. row 500m 2. CF warm-up 3. Squat 3x5 235, 245, 255 4. Weighted Rows 70# 3x10 5. Annie 50-40-30-20-10 Double unders (ev. 5) Sit-ups 4.29 6. 800m run 40 pulls/40 dips 800m run 9.54 7. Swed. Ball shoulder ex. 4#/each hand 8. TRX reverse rows 3x12 9. Stretch
28
CF
1. jump rope 5 min. 2. CF warm-up 3. 12-15-21-15-12 30" Box jumps Clap push-ups Deadlift 185# 15.39 4. 8 min. abs 5. stretch
29
OFF
30
CF
1. row 5 min. 2. Cal. Warm-up 3. Strength and recovery circuit: 25# OHS Pull-ups GHD sit-ups Glute-ham machin 25# DB Bench on swiss ball Thrusters 75# 3x15 for all 4. Ham curls 50-35-35# 3x10 5. Row machine, 60# 3x10 6. Swiss ball ham curls 3x10 for each movement 7. Bent over rows 70-90100# 3x10 8. 4 minutes of abs
PM
OFF
Softball Game
INT
1. Cal. Warm-up 2. 6x400m repeats 1.10, 1.15, 1.18, 1.19, 1.19, 1.19 3. stretch
OFF
CF warm-up: Callisthenic stretches Knee pulls T's, goal posts Lunges Arm circles Punters Hip movements
Exercises OHS squats, no weight pull-ups one leg box jumps dips back ext./glute ham machine push-ups abs