Spin class ~ 50 mins
Squash ~1 hour
Friday, April 29, 2011
Thursday April 28th- Taper begins!
Taught a spin class ~40mins
Wore the back pack about 8 hours at work
Wore the back pack about 8 hours at work
wednesday April 27th
Squash for 1 hour
Spin for an hour
Climbing for an hour - a great bouldering session!!!
Spin for an hour
Climbing for an hour - a great bouldering session!!!
Tuesday, April 26, 2011
April 26th Workouts of the Day
Morning - 40 min spin class (all terrain)
Lunch time - 30 mins stairs - Stadium stairs in the hot humid sunshine every other set of stairs do every other step
Evening- Tough Mudder Training....
Post-training - Yoga (1 hour)
Lunch time - 30 mins stairs - Stadium stairs in the hot humid sunshine every other set of stairs do every other step
Evening- Tough Mudder Training....
Post-training - Yoga (1 hour)
Monday, April 25, 2011
April 25th Workouts ~ Rest Day
7am - Squash 1 hour
12- Running class- 1/2 mile warm up ;2 mile tempo run; 1/2 mile cool down
730pm - Climbing/ Bouldering
12- Running class- 1/2 mile warm up ;2 mile tempo run; 1/2 mile cool down
730pm - Climbing/ Bouldering
April 24th Workout
Hill Run up 79W ~ 8.72 miles long (walk/run intervals)
----I was feeling awful and tired so struggled a lot with the non-stop 8 mile hill... so we did some walking intervals - I did wear 10 pound pack on my back
----I was feeling awful and tired so struggled a lot with the non-stop 8 mile hill... so we did some walking intervals - I did wear 10 pound pack on my back
April 23rd Workouts
10am - Spin ~ 1 hour (HILLS!!!!!)
12pm-2pm TMT workout - Warm up running back an forth then lots of lunges; Eater egg hunt; 30 x 1-minute stations working all the muscles
5pm- short hike
12pm-2pm TMT workout - Warm up running back an forth then lots of lunges; Eater egg hunt; 30 x 1-minute stations working all the muscles
5pm- short hike
Thursday, April 21, 2011
Wednesday, April 20, 2011
April 19th Workout
Taught spin in the morning (40 mins)
30 min elliptical - cardio
30 min lifting - bench press; back extension; pull ups; tricep rope extension; around the head shoulder circles; bicep curl
Snertz (abbreviated)
Warm up 1/2 mile
- 2 X 40yds grapevines at 50 % concentrating on quick feet
- 2 X 40yds slides at 50 % stay low, bend knees
- 2 X 40yds high knees at 50%
- 2 X 40yds butt kickers at 50%
- 2 X 40yds exaggerated skips at 50%
- 15-30 pushups 75-100 situps
- 4 X 15 ground jumps – sprint 40yds after 15 jumps (ground jumps - touch the ground and then jump as high as you can reaching for the sky, landing and repeating as fast as you can w/ no rest in between)
- 4 X 15 jump tucks – sprint 40yds after 15 jumps (jump tucks – jump as high as you can tucking your knees to your chest) - again no rest in between
- 15-30 pushups 75-100 situps
- 2 X 40yds lunge/twists (regular lunges however you twist your torso left and right at the bottom of each lunge – do not slam knees into ground – control with your quads – these will give you the power to keep pivoting and faking late in the day)
- 2 X 40 one-legged hops for distance. Use left leg for 20 yds, then right leg. Turn around and come back.
- 2 x 20 calf raises each leg
- 5 X 80yds explosions (run a 80 as fast as you can) - minimal rest between sprints
Cool down 1/4 mile
Yoga class - 1 hour with intense abs and stretches
30 min elliptical - cardio
30 min lifting - bench press; back extension; pull ups; tricep rope extension; around the head shoulder circles; bicep curl
Snertz (abbreviated)
Warm up 1/2 mile
- 2 X 40yds grapevines at 50 % concentrating on quick feet
- 2 X 40yds slides at 50 % stay low, bend knees
- 2 X 40yds high knees at 50%
- 2 X 40yds butt kickers at 50%
- 2 X 40yds exaggerated skips at 50%
- 15-30 pushups 75-100 situps
- 4 X 15 ground jumps – sprint 40yds after 15 jumps (ground jumps - touch the ground and then jump as high as you can reaching for the sky, landing and repeating as fast as you can w/ no rest in between)
- 4 X 15 jump tucks – sprint 40yds after 15 jumps (jump tucks – jump as high as you can tucking your knees to your chest) - again no rest in between
- 15-30 pushups 75-100 situps
- 2 X 40yds lunge/twists (regular lunges however you twist your torso left and right at the bottom of each lunge – do not slam knees into ground – control with your quads – these will give you the power to keep pivoting and faking late in the day)
- 2 X 40 one-legged hops for distance. Use left leg for 20 yds, then right leg. Turn around and come back.
- 2 x 20 calf raises each leg
- 5 X 80yds explosions (run a 80 as fast as you can) - minimal rest between sprints
Cool down 1/4 mile
Yoga class - 1 hour with intense abs and stretches
Monday, April 18, 2011
April 18th Workouts of the Day
7am- Squash 1 hour
12pm- Running: 1/2 mile warm up and cool down with 6x 0.14mile uphill sprints and 6 x 0.14mile downhill recovery jogs
530pm- (about 1 hour) Swim 50 kick, 50 pull, 50 free style; 20 push ups; tread water with 20 # bag on (5 X 1 min intervals); Swim 50, 4 x 100; 50 kick; 15 push ups with pack; tread 3 x 1 min interval with pack on & 3 min tread without pack
8pm- climb (30 min)
12pm- Running: 1/2 mile warm up and cool down with 6x 0.14mile uphill sprints and 6 x 0.14mile downhill recovery jogs
530pm- (about 1 hour) Swim 50 kick, 50 pull, 50 free style; 20 push ups; tread water with 20 # bag on (5 X 1 min intervals); Swim 50, 4 x 100; 50 kick; 15 push ups with pack; tread 3 x 1 min interval with pack on & 3 min tread without pack
8pm- climb (30 min)
Sunday, April 17, 2011
April 17th Training
Warm up loops ( the new version)
5 burpees - run up and down the slope
5 burpees - run backwards halfway up and back
10 push ups - run up and down the slope
10 psuh ips - run backwards halfway up and back
15 sit ups -run up and down the slope
15 sit ups - run backwards halfway up and back
20 squats - run up and down the slope
20 squats - run backwards halfway up and back
5 burpees - run up and down the slope
5 burpees - run backwards halfway up and back
3 minute AMRAP
20 squat leg lifts
15 situps
10 push ups
1-2-3-4-5-6-7-8-9-10 rep series
push up
bear crawl/crab walk
frog jumps
squat jack
1 minute intervals:
planks
table top
side plank
windmills
punching mitt
On my own :
Ran 45 mins
5 burpees - run up and down the slope
5 burpees - run backwards halfway up and back
10 push ups - run up and down the slope
10 psuh ips - run backwards halfway up and back
15 sit ups -run up and down the slope
15 sit ups - run backwards halfway up and back
20 squats - run up and down the slope
20 squats - run backwards halfway up and back
5 burpees - run up and down the slope
5 burpees - run backwards halfway up and back
3 minute AMRAP
20 squat leg lifts
15 situps
10 push ups
1-2-3-4-5-6-7-8-9-10 rep series
push up
bear crawl/crab walk
frog jumps
squat jack
1 minute intervals:
planks
table top
side plank
windmills
punching mitt
On my own :
Ran 45 mins
April 15th Workout
7am - squash for an hour
12 noon - spin for 55 mins
4pm - 45 min run
7pm - hike/walk for ~ 1 hour
12 noon - spin for 55 mins
4pm - 45 min run
7pm - hike/walk for ~ 1 hour
Thursday, April 14, 2011
April 14th
spin class - 40 mins
full body lifting (endurance 2 min intervals) - 1 hr
spin- 50 mins
yoga - 1 hr
full body lifting (endurance 2 min intervals) - 1 hr
spin- 50 mins
yoga - 1 hr
Tuesday, April 12, 2011
April 12th Training
I taught spin in the morning (40 mins)
Training on the Slope: (2 hours)
New Warm up loop routine
AMRAP - 7 minutes
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
Circuit: 1 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. army crawl with rope
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. handstand hold on tree
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
1-minute rounds of:
Medicine ball sit-ups
punching station
AMRAP 5 minutes
10/leg Squat with one leg kicks
10 clapping push ups
10/leg NY lunges
Slope Run with stations on wall and pull ups
Training on the Slope: (2 hours)
New Warm up loop routine
AMRAP - 7 minutes
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
Circuit: 1 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. army crawl with rope
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. handstand hold on tree
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
1-minute rounds of:
Medicine ball sit-ups
punching station
AMRAP 5 minutes
10/leg Squat with one leg kicks
10 clapping push ups
10/leg NY lunges
Slope Run with stations on wall and pull ups
Monday, April 11, 2011
April 11th workout
squash - 1 hour
running class - 3 miles
spin class 1 hour ( I taught it)
core work & hike
running class - 3 miles
spin class 1 hour ( I taught it)
core work & hike
Sunday, April 10, 2011
April 10th - Skunk cabbage Race
Half Marathon Race - 8:14min/mile pace
light massage/food/stretch/nap
light massage/food/stretch/nap
Thursday, April 7, 2011
April 7th workout
35 min spin class
30 min elliptical
30 min endurace lifting
45 min run outside
75 min yoga class
30 min elliptical
30 min endurace lifting
45 min run outside
75 min yoga class
Wednesday, April 6, 2011
April 6th workout
squash - 1hr
Run outside (hilly) - 8 miles
Spin - 50 mins (~19 miles)
Climb ~ 45 mins
Core and Push ups ~ 30 mins
Run outside (hilly) - 8 miles
Spin - 50 mins (~19 miles)
Climb ~ 45 mins
Core and Push ups ~ 30 mins
April 5th workout
Spin 40min - taught the class
elliptical 20min
Full body lifting with pullups and some core - 1hr 15 mins
spin class - 50 mins
elliptical 20min
Full body lifting with pullups and some core - 1hr 15 mins
spin class - 50 mins
April 4th workout
45 mins of squash
I took another rest day because my legs/body felt really tired and I was really stressed.
Climbed hard for 1 hour then did some core and handstands
I took another rest day because my legs/body felt really tired and I was really stressed.
Climbed hard for 1 hour then did some core and handstands
Monday, April 4, 2011
April 3rd Training on the Slope
The New Warm up loop ( refer to Tuesday's slope warm up)
6×3 min AMRAP of:
–Odd numbered AMRAP
5 Man-Makers
8 Dumbbell Thrusters
–Even numbered AMRAP
30M Run (15M shuttle)
20 Frog Jumps
10 Situps
1-2-3-4-5-6-7-8-9-10 reps of:
Push Ups
15M Bear Crawl/ crab walk
Walking Lunge Steps
Squat Jacks
7 min AMRAP:
Run 30M
Run 30M backwards
1 Push Up
The number of Push Ups increases by 1 after every completed round.
2 rounds of 60 seconds on / 30 seconds off of:
split squats (legs in different planes)
Punching (cross/jabs/hooks)
6×3 min AMRAP of:
–Odd numbered AMRAP
5 Man-Makers
8 Dumbbell Thrusters
–Even numbered AMRAP
30M Run (15M shuttle)
20 Frog Jumps
10 Situps
1-2-3-4-5-6-7-8-9-10 reps of:
Push Ups
15M Bear Crawl/ crab walk
Walking Lunge Steps
Squat Jacks
7 min AMRAP:
Run 30M
Run 30M backwards
1 Push Up
The number of Push Ups increases by 1 after every completed round.
2 rounds of 60 seconds on / 30 seconds off of:
split squats (legs in different planes)
Punching (cross/jabs/hooks)
April 2nd Workout
Rest day for the legs
Upper body lifting:
Bench press
decline bench press
Dead Lifts
Pull ups
Lat Pull down
Skull Crushers
Shoulder T's
Bicep curls and holds
Tricep pull down
Upper body lifting:
Bench press
decline bench press
Dead Lifts
Pull ups
Lat Pull down
Skull Crushers
Shoulder T's
Bicep curls and holds
Tricep pull down
April 1st Workout
Today I ran 6.75 miles ~ a hilly route in the rain/hail ...Then I climbed/bouldered for an hour and did some core exercises
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