Bike #1
  • 01m 30s
  • 0.50 miles
  • 20.00 Mi/hr
Bike #2
  • 06m
  • 2.00 miles
  • 20.00 Mi/hr
Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Cleans
    5
    3
    3
    60
    60
Sport #1
  • Crossfit
  • 40m

Warm up: Stretches, air dyne, partner bed ball toss, burpees, barbell warm up
Strength: 3 power cleans every 90 seconds
Metcon: 100 air squats, 90 dball slams, 50 air dyne cals, 70 sit ups, 60 push ups, 30 air dyne cals, 40 wall balls, 30 pull ups, 20 tire flips, 10 pull ups, 10 ring dips.
Extra: 1 min. battle ropes, 1 min. plank hold
Cool down: Return equipment

Sport #2
  • Home Improvement
  • 2h 00m

Landing, stairs and living room

Sport
  • Home Improvement
  • 2h 00m

Master bedroom and Camille's bedroom

Sport
  • Home Improvement
  • 7h 00m

Kitchen, dining room, entry and master bath

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

Warm up

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    2
    11
    11
    55
    55
  • LEGS - Front Squats
    1
    12
    12
    45
    45
  • LEGS - Squats, Overhead
    11
    2
    2
    45
    45
  • LEGS - Squats, Pistol
    9
    4
    4
    0
    0
  • SHOULDERS - Kettlebell Swings
    3
    10
    10
    26
    26
  • SHOULDERS - Power Cleans
    12
    1
    1
    55
    75
  • SHOULDERS - Push Press
    1
    12
    12
    45
    45
Sport #1
  • Crossfit
  • 36m

Warm up: Stretches, air dyne, dynamic stretches, assemble equipment
Metcon: 12 days of Christmas: 1 clean (55#), 2 OHS (45#), 3 HSPU (box), 4 box pistols, 5 banded chest to bar pull ups, 6 box step ups (20"), 7 burpees, 8 knees to chest, 9 wall balls (14#), 10 KBS (26#), 11 deadlifts (75#), 12 thrusters (45#)
Cool down: Return equipment

Sport #2
  • Home Improvement
  • 7h 00m

Laundry room, office and TV room

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

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

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

terryhopp59's Training Log


 December 2013 
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