Workout Logs – March

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3/30/12

AM – Run w/ Jen – 2.35 miles, 12:45/mi

PM – 2.55 mile walk

March Mileage Countdown – 0 remaining!  Challenge complete!

3/29/12

W/U – 2 mile walk, stretch

Set A – 3 rounds

• Deaflift x 12 @ 95lbs (switched to bare bar…my back is super sore today)
• Mod Pushup x 12
• Stability Ball Roll Out x 20

Set B – 2 rounds

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

Set C – 2 rounds

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

March Mileage Countdown – 4.9 remaining!

3/28/12

Sprint workout – :30 seconds sprint, walk to lower heart rate x 6, total 1.2 miles

March Mileage Countdown – 6.9 remaining!

3/27/12

W/u – foam roll, mobility, stretch, 2 mile walk

Set A – 3 rounds

• Front Squat x 12 @ 12kg’s
• Band Pull Down x 12
• Figure 8’s on Stability Ball x 60 seconds

Set B – 2 rounds

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

Set C – 2 rounds

• Kneeling Med Ball Slams x 12 @ 12lbs
• Lateral Box Walk Over x 12/side

March Mileage Countdown – 8.1 remaining!

3/24/12

Set A – 2 rounds

• Deaflift x 12 @ 95lbs
• Mod Pushup x 12
• Stability Ball Roll Out x 20

Set B – 2 rounds

• Rear Lung x 12/leg @ 20lbs
• Inverted Row x 12
• Standing Med Ball Chop x 12/side

Set C – 2 rounds

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

2 mile walk/sprint (:30 spring, :30 walk x 5 x 2 sets)

March Mileage Countdown – 10.1 remaining!

3/23/12

Noon walk – 2 miles

March Mileage Countdown – 12.1 remaining!

3/22/12

W/u – foam roll, mobility, stretch

Set A – 2 rounds

• Front Squat x 12 @ 12kg’s
• Band Pull Down x 12
• Figure 8’s on Stability Ball x 60 seconds

Set B – 2 rounds

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

Set C – 2 rounds

• Kneeling Med Ball Slams x 12 @ 12lbs
• Lateral Box Walk Over x 12/side

3/21/12

W/u – 3.45 mi walk

Kettlebells – :30 work, :30 rest

5/5 snatch x 4 @ 12kg

5/5 swing x 4 @ 16kg

10 transfers x 4 @ 16kg

2 minute long cycle clean test @ 16kg – 40 reps

March Mileage Countdown – 14.1 remaining!

3/19/12

PM – walk 1.5 miles, foam roll, mobility

Set A – 2 rounds

• Deaflift x 12 @ 95lbs
• Mod Pushup x 12
• Stability Ball Roll Out x 20

Set B – 2 rounds

• Rear Lung x 12/leg @ 20lbs
• Inverted Row x 12
• Standing Med Ball Chop x 12/side

Set C – 2 rounds

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

AM – Run w/ Jen – 1.86 miles, 10:38/mi

March Mileage Countdown – 17.55 remaining!

3/18/12

Active Recovery – walk – 3.45 miles

March Mileage Countdown – 20.91 remaining!

3/17/12

Get Lucky 7k – 4.35 miles – 12:45/mi (walked miles 2 and 3…shin splints are back!)

March Mileage Countdown – 24.36 remaining!

3/16/12

No energy!!  Settled for 20 minutes of kettlebell work – carries, get up practice heavy, :15/:15 swing intervals, clean and jerks

3/15/12

AM – Run w/ Jen – 2.52 miles, 11:37/mi

March Mileage Countdown – 28.71 remaining!

3/13/12

Run w/ Jen – 2.38 miles, 11:20/mi

March Mileage Countdown – 31.23 remaining!

3/12/12

Active Recovery – Walk 2.28 miles, 18:24mph (slllooooowwww)

March Mileage Countdown – 33.61 remaining!

3/11/12

Mini-mudder!  A mix of running, monkey bars, squats, sit ups, push ups, planks, dips, and more running!  1:04:00 total.  (need more running and more monkey bars) – 3.1 miles total

March Mileage Countdown – 35.89 remaining!

3/10/12

Kettlebell Check-in – 60 solid minutes of swings, heavy swings, 1 arm swings, get-ups, heavy get-ups, squats, pressing, carries, and more.  I’m counting it as 2 kettlebell workouts…yikes, will I feel this one tomorrow!

3/9/12

3.79 mi walk/run – 1/2 mile walk, 1/2 mile run x 2, 1/4 mi walk, 1/2 mile run x 2 – 14:17/mi ave pace

March Mileage Countdown – 38.99 remaining!

3/8/12

Warm-up:  foam roll, stretch, mobility work, 1 get up per side @ 20lbs

Set A – 3 rounds:

• Side Plank – 45 sec/side

Set B – 3 rounds:

• Rear Elevated Split Squat x 10/side
• Military Press x 10/side @ 12kg
• Lateral Squat x 10/side

Set C – 3 rounds:

• Low Cable RDL x 10
• Negative Assisted Chins x 1

3/6/12

Warm-up:  2.33 mi walk, 16:23/mi, foam roll, stretch

Swing Day!  All equal rest – 15/15, 30/30, 45/45, 60/60 – 300 swings total

Transfers, 12kg – 10, 20, 30, 40

1 Hand Swings, 12kg – 5/5, 10/10, 5/5 + 10/10, 10/10 + 10/10

2 Hand Swings, 16kg – 10, 20, 30, 40 (Had to take 30 seconds extra before set 40, and had to switch to 12kg for last 20 swings…grip was DONE)

March Mileage Countdown – 42.78 remaining!

3/5/12

Warm-up:  foam roll, stretch, mobility work, 1.5 mile walk

Set A – 3 rounds:

• 1/2 Kneel Side Chop x 10/side
• Plank on Ball x 60 seconds

Set B – 3 rounds:

• Goblet Squat w/ Pulse x 10, 12kg
• 3 Pt Row x 10/arm, 20lbs
• Single Leg RDL x 1/leg, 16kg

Set C – 3 rounds:

• SHELC x 10
• Single Arm DB Bench Press x 10/arm, 25lbs

Cool Down – really stretch the low back

March Mileage Countdown – 43.61 remaining!

3/4/12

5K Walk with the dog – only ran mile 2, 14:16/mi

March Mileage Countdown – 45.11 remaining!

3/2/12

Warm-up:  foam roll, stretch, mobility work

Set A – 2 rounds:

• 1/2 Kneel Side Chop x 10/side
• Plank on Ball x 60 seconds

Set B – 2 rounds:

• Goblet Squat w/ Pulse x 10, 12kg
• 3 Pt Row x 10/arm, 20lbs
• Single Leg RDL x 1/leg, 16kg

Set C – 2 rounds:

• SHELC x 10
• Single Arm DB Bench Press x 10/arm, 25lbs

Cool Down – really stretch the low back

3/1/12

Short Run (back is kinda wonky yet) – 1.78mi, 12:20/mi – running while it’s snowing is awesome!  until you splash through ice cold water with both feet….gives me an idea of what TM will be like!

48.22 miles left in March!