Run
  • 20m
  • 2.50 miles
  • -----

10 x 1/4 mile

Strength
  • 21m

SISU 5 rounds each (with 1/4 mile run):

a) pullups x5, pushups x10, air squats x15

b) 8 count body builders x10, 4 cnt flutter kicks x10, 4 cnt scissor kicks x10

Strength
  • 40m

pullups x30, dips x50, KTE x60
behind neck shoulder press 6/6/6/6/5/5 @95-115#
BB shrugs 15/15/15 @95-115#
DB lat raise 15/15/15 @10#
seated DB shoulder press 6/6/6/ @35#
arms

Strength
  • 50m

power cleans 6/6/5/5/4/4 @ 95/115/135#
back squats 6/6/5/5/4/5 @ 135/155/175#
bench press 6/6/5/5/5/5 @ 135/155/175#
abmat situps x 90, side planks x 90, front planks x 90

Bike
  • 1h 00m
  • 16.00 miles
  • 16.00 Mi/hr

windy

Run
  • 12m
  • 1.50 miles
  • 08m /Mi
Sport
  • Boot Camp Conditioning
  • 1h 00m

YMCA

Strength
  • 30m

sumo DL high pull 6/5/5/5/4/4 @ 95-115#
back squat 5/5/5/5/5/5 @ 95-165#
bench press 8/6/5/4/3/8 @ 135-185#
Russian twist 30/30
flutter kicks 30/30/30

per6594's Training Log


 January 2015 
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Time
Distance
  • January's totals
  • December's totals
  • 2015 totals
  • 2014 totals