Staying Fit after Fifty ;-)

Sunday - April 20

Saturday - April 19

Bike
  • 02m
  • 0.67 miles
  • 20.00 Mi/hr
Run
  • 38m 41s
  • 3.25 miles
  • 11m 54s /Mi
Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    4
    5
    10
    35
    50
  • CHEST - Flat Bench Press
    5
    10
    10
    35
    45
Sport
  • Crossfit
  • 28m

Warm up: Stretches, airdyne, dynamic stretches, pull ups
Strength: Bench press
Core: Plank tabata with 25# plate, 3 x 10 back extensions
Cool down: Return equipment

Friday - April 18

Bike
  • 02m
  • 0.67 miles
  • 20.00 Mi/hr
Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    10
    5
    5
    115
    115

EMOM

Sport
  • Crossfit
  • 33m

Warm up: Stretches, airdyne, PVC mobility
Strength: Deadlift EMOM
Mecon: 2 round of 200 meter sand bag carry, 30 lunges, 14 db power cleans, 30 dball slams, 30 gdh sit-ups, 15 tire flips and 15 hrsu
Cool down: Return equipment

Thursday - April 17

Bike
  • 04m
  • 1.33 miles
  • 20.00 Mi/hr
Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over BB row
    1
    10
    10
    35
    35
  • BACK - Bent-over DB row
    5
    10
    10
    36
    36
  • BACK - Good Mornings
    1
    10
    10
    35
    35
  • LEGS - Back squats
    5
    10
    10
    55
    55
  • LEGS - Back squats
    1
    10
    10
    35
    35
  • LEGS - Low Back Squats
    3
    3
    5
    85
    105
  • LEGS - Romanian Deadlifts
    1
    10
    10
    35
    35
  • SHOULDERS - Military BB
    1
    10
    10
    35
    35
  • SHOULDERS - Military BB
    3
    3
    8
    35
    45
  • SHOULDERS - Military BB
    5
    10
    10
    35
    35
Sport
  • Crossfit
  • 28m

Warm up: Stretches, air dyne, barbell warm up
Strength: Back squats, Strict presses
Superset: Strict presses and KB rows
Conditioning: Sled pulls
Cool down: Return equipment

Wednesday - April 16

Bike
  • 02m
  • 0.67 miles
  • 20.00 Mi/hr
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Back squats
    7
    2
    2
    65
    135
Sport
  • Crossfit
  • 38m

Warm up: Stretches, airdyne, PVC mobility, hip and ankle stretches
Strength: Back squats
Metcon: 20 min. AMRAP of 10 renegade rows with push up, 20 pistols, 30 low box step ups.
Cool down: Return equipment

Tuesday - April 15

Bike
  • 04m
  • 1.33 miles
  • 20.00 Mi/hr
Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bench BB Row
    5
    10
    10
    55
    65
  • BACK - Bent-over BB row
    1
    10
    10
    35
    35
  • BACK - Good Mornings
    1
    10
    10
    35
    35
  • LEGS - Back squats
    1
    10
    10
    35
    35
  • LEGS - Deadlifts
    1
    10
    10
    35
    35
  • LEGS - Deadlifts
    5
    3
    5
    55
    140
  • LEGS - Deadlifts
    5
    10
    10
    65
    65
  • LEGS - Romanian Deadlifts
    1
    10
    10
    35
    35
  • SHOULDERS - Military BB
    1
    10
    10
    35
    35
Sport
  • Crossfit
  • 11m

Warm up: Stretches, airdyne, barbell warm up
Strength: Deadlifts
Superset: Deadlifts and bench rows
Core: GDH situps, plank falls
Cool down: Return equipment

Monday - April 14

Bike
  • 07m 30s
  • 2.50 miles
  • 20.00 Mi/hr
Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over DB row
    5
    20
    20
    20
    20
  • CHEST - Flat Bench Press
    4
    1
    10
    35
    65
  • CHEST - Flat Bench Press
    5
    10
    10
    35
    35
Sport
  • Crossfit
  • 17m 30s

Warm up: Stretching, kettlebell orbits, figure 8s, RDLs, swings, banded shoulder stretches
Strength: Bench press
Superset: Bench and croc rows
Core: Good mornings, banded crunches and banded triceps pulls
Tabata: 8 rounds on the air dyne 20/10

terryhopp59's Training Log


 April 2014 
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