Workout Logs – April

1

4/30/12

Set A – 2 rounds

• Standing Cable Chop w/ Lunge x 10/side @ 14lbs
• Slow Knees to Ball x 10/side

Set B -4 rounds

• Lateral Lunge x 8/side @ 2 x 20’s
• Single Arm Press from tall kneel x 8/side @ 20lbs, 3rd and 4th set @ 15

Set C – 3 rounds

• Pull Down x 8 @ 60lbs
• Inverted Row x 4 (really low bar)

Set D – 2 rounds

• Rear elevated split squat x 10/side @ 2 x 20’s
• Roman Chair x 10
• Squat Jumps x 10

4/29/12

Active Recovery to shake the stiffness out from yesterday’s run 🙂 – 35 minute low key walk

4/28/12

Get In Gear 10K – actual from GPS – 6.45 mi, 12:28 average page, 1:20:29

4/27/12

Active Recovery – 2 mile walk

4/26/12

Active Recovery – 60 min strength yoga class

4/25/12

Easy interval day – MiCoach assessment day, + 1 mile walk/jog with dog

4/24/12

W/U – foam roll, walk 2 miles

Set A – 2 rounds

• Straight Arm Band Pull Down x 10/side
• Figure 8’s on Stability Ball x 60 seconds

Set B – 4 rounds

• Front Squat x 8/side @ 65 lbs
• X Band Pull Down x 8

Set C – 3 rounds

• Single Leg RDL x 8/side @ 2 x 12kgs
• Mod Pushups x 8

Set D – 1 rounds

• Alt Squat to Diagonal Press x 10/side @ 25lbs
• Row from 1/2 plank x 10/side @ 20lbs
• Plank to elbows x 10

4/22/12

Mud/Trail run!  1:05 of running, followed by plank, double crunches, side crunches, floor wipers, russian twists

4/20/12

Mud Run@ High Island with Randi and Jen – 1 hour, 2o minutes – 5 laps, log carries, squats, pushups

4/19/12

AM Run w/ Jen – 2.5 miles, 32 minutes??

4/18/12

W/U – foam roll

Set A – 2 rounds

• Straight Arm Band Pull Down x 10/side
• Figure 8’s on Stability Ball x 60 seconds

Set B – 3 rounds

• Front Squat x 8/side @ 45lbs (too light)
• X Band Pull Down x 8

Set C – 2 rounds

• Single Leg RDL x 8/side @ 2 x 12kgs
• Mod Pushups x 8

Set D – 2 rounds

• Alt Squat to Diagonal Press x 10/side @ 25lbs
• Row from 1/2 plank x 10/side @ 20lbs
• Lateral Box Walk Over x 10

Cool Down – walk 40 minutes

4/17/12

W/u – walk 1.75 miles

WOD with the girls! 27 minutes total

10-9-8-7-6-5-4-3-2-1 squats, pushups – with bleacher run and :30 plank every 2 sets

Run 1 block

5 minutes of :30 work, :30 rest – burpees and squat jumps

20 double crunches

20 side crunches – each side

20 floor wipers

4/16/12

w/u – walk 15 minutes, foam roll, mobility work, stretch

Set A – 2 rounds

• Standing Cable Chop w/ Lunge x 10/side @ 12lbs
• Slow Knees to Ball x 10/side

Set B – 3 rounds

• Lateral Lunge x 8/side @ 12kg
• Single Arm Press from tall kneel x 8/side @ 20lbs

Set C – 2 rounds

• Pull Through x 8 @ Average Band
• Inverted Row x 8

Set D – 2 rounds

• Rear elevated split squat x 10/side @ 12kg
• Single Arm Cable Pull Down x 10/side @ Average Band
• Squat Jumps x 10

4/13/12

Mud Run!  5 laps @ High Island w/ log carries, squats, pushups, and throws – 85 minutes

4/12/12

Active Recovery – 2 mile walk

4/11/12

Run w/ Jen – 2.75 miles

4/10/12

W/u – foam roll, mobility, stretch, 2.6 mile walk

Set A – 3 rounds

• Front Squat x 12 @ 12kg’s
• Band Pull Down x 12
• Plankl x 60 seconds

Set B – 3 rounds

• Single Leg SHELC x 12/side
• Military Press x 12/side @ 12kg, second and third set 20lbs
• Jump Squat x 24

Set C – 3 rounds

• Kneeling Med Ball Slams x 12 @ 12lbs
• Plank to elbows x 12

Kettlebell Intervals – :30 work, :30 rest – swings and snatches

cool down – sun salutations, stretching

4/7/12

Mud Run @ High Island Park – 3.5 miles

4/6/12

Run w/ Jen – 2.75 miles

4/5/12

Slooooowwwww walk – 1.5 miles

4/4/12

3.2 mile jog – 11:52/mi, ave heart rate – 155

4/3/12

W/U – 2.6 mile walk, stretch

12 minutes – Get Up practice (12kg and 1 16kg/side)

8 minutes – Swings (12kg), snatches

1 minute – plank 🙂

cool down – yoga stretching, foam roll

4/2/12

W/U – walk 2.6 miles, stretch

Set A – 3 rounds

• Deaflift x 12 @ 105lbs
• Mod Pushup x 12
• Stability Ball Roll Out x 20

Set B – 3 rounds

• Rear Lung x 12/leg @ 12kg
• Inverted Row x 12
• Standing Med Ball Chop x 12/side

Set C – 3 rounds

• Bench Press x 12 @ 25lbs
• DB Row x 12/side @ 20lbs

4/1/12

3.15 miles of stumbling on trails of High Island Creek Park.  The hills sucked, but it was fun!  50 minutes. Ave Pace 15:52/mi