Staying Fit after Fifty ;-)

Friday - December 20

Bike
  • 03m 45s
  • 1.25 miles
  • 20.00 Mi/hr

warm up

Strength
  • 21m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Back squats
    8
    6
    6
    25
    50
  • LEGS - Deadlift, Snatch-Grip
    8
    2
    2
    25
    50
  • SHOULDERS - Power Snatch
    8
    2
    2
    25
    50
  • SHOULDERS - Push Press
    8
    2
    2
    25
    50
  • SHOULDERS - Shrugs, Hang Jump
    8
    2
    2
    25
    50
Sport
  • Crossfit
  • 30m

Warm up: Stretches, air dyne, PVC mobility
Metcon #1: 5 x 3 rope climbs from floor + 90 second plank hold
Metcon #2: 8 x 1 snatch grip deadlift, 1 snatch high pull, 1 snatch, 3 back squats, 1 push press
Cool down: Return equipment

Thursday - December 19

Bike #1
  • 03m
  • 0.90 miles
  • 18.00 Mi/hr
Bike #2
  • 05m 30s
  • 1.83 miles
  • 20.00 Mi/hr
Sport
  • Crossfit
  • 52m

Warm up: Stretches, air dyne, PVC mobility and calisthenics
Strength/skill: HSPU 3 x 5 from box
Metcon 1: 6 one minute AMRAP rounds of 4 ball slams and 4 burpees
Metcon 2: 8 AMRAP rounds of 20 sec. ring push ups, 20 sec. rest, 20 sec. air dyne, 20 sec. rest
Cool down: Return equipment, couch stretch, shoulder stretch

Wednesday - December 18

Bike #1
  • 02m 15s
  • 0.75 miles
  • 20.00 Mi/hr

warm up

Bike #2
  • 12m
  • 4.00 miles
  • 20.00 Mi/hr

15, 30, 45, 60 air dyne calories

Sport
  • Crossfit
  • 45m 45s

Warm up: Stretches, air dyne, barbell warm up
Metcon: 21 thrusters, 15 air dyne cals., 15 thrusters, 30 air dyne cals., 9 thrusters, 45 air dyne cals., 6 thrusters, 60 air dyne cals.
Cool down: Return equipment, couch stretch, banded shoulder stretch

Tuesday - December 17

Monday - December 16

Bike
  • 01m 30s
  • 0.50 miles
  • 20.00 Mi/hr

warm up

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    0
    0
    0
    0
    0
  • LEGS - Squats, Overhead
    0
    0
    0
    0
    0
  • SHOULDERS - Power Cleans
    6
    1
    8
    35
    82
Sport
  • Crossfit
  • 13m 30s

Warm up: Stretches, air dyne, PVC mobility, barbell warm up
Strength: Power Clean, Bench Press, Overhead Squat
Cool down: Return equipment

Sunday - December 15

Saturday - December 14

Bike #1
  • 04m
  • 1.33 miles
  • 20.00 Mi/hr

Warm up

Bike #2
  • 23m
  • 7.67 miles
  • 20.00 Mi/hr
Strength
  • 02m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    5
    4
    5
    35
    85
Sport
  • Crossfit
  • 31m

Warm up: Stretches, air dyne (65 cals), dynamic stretching, WOD set up
Metcon: 3 rounds of 50 air dyne cals., 5 front squats, 15 air dyne cals, 11 chest to bar pull ups (green band), 25 air dyne cals, 12 kettle bell swings (44#)

terryhopp59's Training Log


 December 2013 
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