Wednesday

9am

push ups, planks, etc. warm up

Bench press:
135 x15, 155 x12, 185 x8

Close grip ball push ups and bar dips
3×10 each

Overhead press
65 x15, 75 x15, 95 x12

Cornered lunging bar push
65×10 twice

core circuit ten minutes

7:00pm
10 minute maximum intensity bodyweight circuit, 10 minute core circuit

To the brink

This one pushed it to the limit…

30 pound vest worn for entire workout.

5 rounds, no rest.

a. pull ups (set one 6, sets 2-5 five)
b. push ups 10
c. stair runs (14 stair flight, odd reps single stair, even reps double stair)
d. 50 lb. db snatch x6 per arm
e. water fountain sip, contemplate why I’m doing this excruciating workout.

The answer to e is because I need to, I need to find that spot and push it higher. I remember feeling this way when I started my path back to fitness and not wanting to push but knowing that I needed to. These workouts, this lifestyle… they are a driving force behind waking up everyday. It clears my crowded head and brings me back down to earth.

Finished with three sets of dyno pulls x10, x6, x4
paired with three sets of hanging overbar lag raises x5, x5, x5

It took a long time to come back from this one. The vest really works the cardiovascular respiratory system in a new way. A slight headache (just like the old days) as well as total exhaustion for about ten minutes. The stairs were the killer, not as I anticipated. I thought I would fly right through them…not so.

Thursday, Friday and a rest

Thursday
Crossfit’s Helen:

Three rounds for time:
1.Sprint quarter mile
2. 21 60 lb. two arm overhead db swing (in place of 54 lb. kettlebell)
3. 12 pull ups (kipping allowed)

9:19

The last quarter mile sucked, wobbly legs. The swings were cake round one, then harder but manageable round two, then slippery…required a grip change midway through set three. The pull ups were easy rounds one and two, broken into 6 and six round three.

Friday
9:15am
full body light lifts..sets of ten on everything x3

2:00pm
Went outside in a sticky 93 degreeswith Otto, strapped on the 40 lb. vest and went five rounds of:
1. Run park lap (about 350 yards)
2. 20 40 lb. overhead kettlebell swings
3. pull ups

The 40 lb. vest plus the heat made this a really tough sweaty one. The run felt soooooo slow, the swings were okay. pullups were done three and three for six on rounds one and two, Five and five with a foot touch on each rep sets three and four, five times two with a jump for the first of each two on round five.

7:00pm
45 minute aerobic leg and core session.

Saturday, Sunday, Monday….
Eat, drink, be merry.

Wednesday Morning

A hot and sweaty outdoor workout.

1.Five minute jog to warm up

2. Drills: ladder two ins, lateral cone wave, sprint 75m out, 180 degree turn, 100m back.
Three rounds with one minute rest

3. Chest circuit:
a. black band press
b. red band double chest fly
c. blue band triceps kick back
45 seconds on/30 seconds off
two circuits with one minute between circuits

4. Drills: repeat step 2

5. Back circuit:
a. bodyweight row
b. single arm band row with step back lunge
c. stiff arm band row
45 seconds on/30 seconds off
two circuits with one minute between circuits

5. core

6. stretch

Speed and recovery

Inspired by this video:
CLICK HERE FOR LINK
I decided that a few more squats supersetted with half mile runs would be good.

1. 95lb squat x20
half mile-2:40
2. 135 lb squat x20
half mile-2:32
3. 135 lb squat x20
half mile-2:31
4. 95lb squat x20
half mile-2:22

No rest between squat and run, 2:30 rest between each super set.

We decided that this is a good one for all triathletes as it forces the pre-exhausted quadriceps to react to a quick run start, one of the hardest parts in a multi sport race.

Warmed up with Kaya doing push ups, pull ups, squats, etc. Peter helped push on the last half mile by running the second lap right on my heels. It helped big time. Gonna have to recruit four people when I go to the track to get a current time for the half.

Finished with a nice rope-assisted leg stretch (thanks late night Golf Channel). Felt really strong on the half miles and have been enjoying the track work…gonna do 1600’s and 200’s Thursday.