Spin ~ 55 mins
Squash ~ 45 mins
Spin ~ 50 mins
Lifting ~ 60 mins or so - heavy sets for the upper body (arms, shoulders, back and chest)
100 push ups
20 pull ups
Friday, May 27, 2011
Thursday May 26th 2011
Swim - 1400 yds and 5 mins of treading water
Stadium Stairs and 1/2 mile run
4 mile run on the treadmill
3 mile run outside with 2 hills
105 push ups
19 pull ups
Stadium Stairs and 1/2 mile run
4 mile run on the treadmill
3 mile run outside with 2 hills
105 push ups
19 pull ups
Wednesday, May 25, 2011
May 25th 2011 Workouts
Spin ~ 55mins
squash 45 mins
weights - arms and shoulders - 2 - min intervals for 3 exercises per muscle group
some core and hand stand
Spin ~ 55 mins
Weights - Chest and back 2 min intervals for 3 exercises per muscle group
Core- back and abs ~ 10 mins
Through out the day - 100 push ups and 19 pull ups
squash 45 mins
weights - arms and shoulders - 2 - min intervals for 3 exercises per muscle group
some core and hand stand
Spin ~ 55 mins
Weights - Chest and back 2 min intervals for 3 exercises per muscle group
Core- back and abs ~ 10 mins
Through out the day - 100 push ups and 19 pull ups
Tuesday May 24th Workout
Swim 1100 yards
Stadium stairs plus 5 extra rows
Run 3 miles
TMT Training
Warm up loops with lunges, stairs, push ups and calf raises
AMRAPS- 7 minutes
AMRAP
sprints
front lunge kicks
side shuffle
AMRAP
Crab walk
Bear crawl
flutter kicks
tricep push ups
Stations: 1 - minute intervals
Plank with knee-in
one legged bridge hold
squat w/ leg raise
alt leg V-ups
side plank
superman
Side crunch with leg raise
something I am forgetting
Partner work:
Punching -jab, cross, upper cuts
squat ball toss
abs- crunches with med ball toss
wheel barrel
buddy pushups
Stadium stairs plus 5 extra rows
Run 3 miles
TMT Training
Warm up loops with lunges, stairs, push ups and calf raises
AMRAPS- 7 minutes
AMRAP
sprints
front lunge kicks
side shuffle
AMRAP
Crab walk
Bear crawl
flutter kicks
tricep push ups
Stations: 1 - minute intervals
Plank with knee-in
one legged bridge hold
squat w/ leg raise
alt leg V-ups
side plank
superman
Side crunch with leg raise
something I am forgetting
Partner work:
Punching -jab, cross, upper cuts
squat ball toss
abs- crunches with med ball toss
wheel barrel
buddy pushups
Tuesday, May 24, 2011
Monday May 23rd 2011 Workout
Spin ~ 60 mins
Run ~ 3.7 miles
*I am not writing it down but everyday I do 100 push ups and at least 14 pull ups since I have started the "300" challenge for this month ....100 push ups a day; 100 pull ups a week and 100 miles of running a month!
So far so good!
Run ~ 3.7 miles
*I am not writing it down but everyday I do 100 push ups and at least 14 pull ups since I have started the "300" challenge for this month ....100 push ups a day; 100 pull ups a week and 100 miles of running a month!
So far so good!
Friday, May 20, 2011
Thursday, May 19, 2011
Thursday May 19th WOD
Swim 1200 yards (50,50,100,300,400,300)
tread water 5 mins
2 sets of 25 push ups
1/2 mile warm-up run
stadium stairs
2 sets of 25 push ups
1 mile warm-up
4 x 400m with 400m recovery between each (totaling 2 miles)
1 1/2 mile easy run
hour lifting - endurance sets
2 one-minute intervals of 3 exercises per muscle group
25 push ups
through out the day:
19 pull ups
tread water 5 mins
2 sets of 25 push ups
1/2 mile warm-up run
stadium stairs
2 sets of 25 push ups
1 mile warm-up
4 x 400m with 400m recovery between each (totaling 2 miles)
1 1/2 mile easy run
hour lifting - endurance sets
2 one-minute intervals of 3 exercises per muscle group
25 push ups
through out the day:
19 pull ups
May 17th 2011 Slope training
I lifted for 30-45mins doing 3 sets of 12 reps with heavy weights per exercise and I did 2 exercises for chest, back, biceps, triceps and shoulders
Then training on the slope:
2 Warm up loops
Leg Blast: one minute each with 15 seconds rest between
Scissor kicks
Squats
Skate jumps
toe balance plie squat pulse
Burpees – with knee tuck jump
Skip jump
Box jumps
One-legged squats standing on a block
Inverted-V jumps
Lunge holds
Mountain climbers
Squat jacks
One-legged tree pose
Lunge-front kicks
Back leg lift
Core Routine: one minute intervals unless otherwise noted
weighted windmill
table top – pulse leg to sky
Dip kick ( crab walk with leg lifted)
15 push ups – one-legged with small arm pulses
30 flutterkicks
30 military sit ups
30 Alternating V-ups
30 three-legged dog knee-ins
10 down dog to up dogs
1 minute plank – move forward and back
1- minute single-leg bridge hold/pulse
Then training on the slope:
2 Warm up loops
Leg Blast: one minute each with 15 seconds rest between
Scissor kicks
Squats
Skate jumps
toe balance plie squat pulse
Burpees – with knee tuck jump
Skip jump
Box jumps
One-legged squats standing on a block
Inverted-V jumps
Lunge holds
Mountain climbers
Squat jacks
One-legged tree pose
Lunge-front kicks
Back leg lift
Core Routine: one minute intervals unless otherwise noted
weighted windmill
table top – pulse leg to sky
Dip kick ( crab walk with leg lifted)
15 push ups – one-legged with small arm pulses
30 flutterkicks
30 military sit ups
30 Alternating V-ups
30 three-legged dog knee-ins
10 down dog to up dogs
1 minute plank – move forward and back
1- minute single-leg bridge hold/pulse
Monday, May 16, 2011
Monday May 16th
squash ~ 45 min
speed/tempo run - 4 miles in 30 min with 0.25 mile cool down; 15 min on the elliptical
spin class ~ 50-60 min
speed/tempo run - 4 miles in 30 min with 0.25 mile cool down; 15 min on the elliptical
spin class ~ 50-60 min
May 15th Sunday training on the slope
2 warm up loops with stairs, push ups, lunges, calf raises etc....
Up and down the slope
20 side kick squats, 20 skate jumps, 20 scissor jumps
crab walk to the tree and back
squat walk/ hop to the sidewalk and back
lunges to the tree and back
up the slope and a loop around the slope
set of the following: butt kicks, high knees, side shuffles, grape vine, backwards run, skip jumps
10 burpees, 10 tricep push ups, 10 squat jacks, 20 bicycle, 30 plank knee-ins each side
Up and down the slope
20 side kick squats, 20 skate jumps, 20 scissor jumps
crab walk to the tree and back
squat walk/ hop to the sidewalk and back
lunges to the tree and back
up the slope and a loop around the slope
set of the following: butt kicks, high knees, side shuffles, grape vine, backwards run, skip jumps
10 burpees, 10 tricep push ups, 10 squat jacks, 20 bicycle, 30 plank knee-ins each side
May 12th workouts for the day
Swim 1200 yards
2 mile run
Stadium stairs
jog around campus and the track with 20# backpack
speed work - 2 x 400 & 2 x 200 (jog same distance as speed interval between each set)
jog/run - 2 miles
lifting - upper body; 2 minute interval sets, 3 exercises per muscle group
2 mile run
Stadium stairs
jog around campus and the track with 20# backpack
speed work - 2 x 400 & 2 x 200 (jog same distance as speed interval between each set)
jog/run - 2 miles
lifting - upper body; 2 minute interval sets, 3 exercises per muscle group
Tuesday, May 10, 2011
May 10th Workout & training
Ran a mile on the track
stadium stairs once plus 3 of the highest sets
half mile cool down
2 "warm up" loops before training with the Go ruck pack on
May 10th Training Routine
Warm up loops- i
1st- Indian runs, stairs (up2 down1)
2nd- walking lunges, indian runs, stairs (every other x2, jumping jack, one-leg hops, calf raises)
AMRAP (7 mins)
20 scissor jumps
Sprint to the tree and back
15 frog jumps
20 mountain climbers
5 tricep push ups
AMRAP (7 mins)
10 burpees
Sprint
15 ground jumps with 180 turn
Sprint
15 tuck jumps
grapevine
Core Work: 1 - min intervals unless otherwise marked
Alternating flutterkick with toes pointed out
Superman
Oblique twists or Bicycle
Plank with knee tucks
“100s” (pumps in boat pose)
One-legged bridge hold/pulse
Side planks- leg kicks or twist
Reverse crunch
Table top knee-ins
Plank - forearm to hands ( 3 mins )
Partner Work:
Med Ball toss squat
Punching- Jabs, crosses, upper-cuts, hooks
stadium stairs once plus 3 of the highest sets
half mile cool down
2 "warm up" loops before training with the Go ruck pack on
May 10th Training Routine
Warm up loops- i
1st- Indian runs, stairs (up2 down1)
2nd- walking lunges, indian runs, stairs (every other x2, jumping jack, one-leg hops, calf raises)
AMRAP (7 mins)
20 scissor jumps
Sprint to the tree and back
15 frog jumps
20 mountain climbers
5 tricep push ups
AMRAP (7 mins)
10 burpees
Sprint
15 ground jumps with 180 turn
Sprint
15 tuck jumps
grapevine
Core Work: 1 - min intervals unless otherwise marked
Alternating flutterkick with toes pointed out
Superman
Oblique twists or Bicycle
Plank with knee tucks
“100s” (pumps in boat pose)
One-legged bridge hold/pulse
Side planks- leg kicks or twist
Reverse crunch
Table top knee-ins
Plank - forearm to hands ( 3 mins )
Partner Work:
Med Ball toss squat
Punching- Jabs, crosses, upper-cuts, hooks
Monday, May 9, 2011
May 8th - Tough Mudder VT
An outstanding challenge up and down Mt Snow at least 5 times with many obstacles including freezing cold water!!!!!!!!!!!!!
Total of at least 10 miles !!!!!
Now I have a couple of weeks to recover before the next race !
Total of at least 10 miles !!!!!
Now I have a couple of weeks to recover before the next race !
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