Bike
  • 05m
  • 1.67 miles
  • 20.00 Mi/hr
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Cleans
    3
    7
    7
    55
    55
  • SHOULDERS - Power Cleans
    5
    2
    2
    55
    60
  • SHOULDERS - Push Press
    5
    2
    2
    55
    60
  • SHOULDERS - Push Press
    3
    7
    7
    55
    55
Sport
  • Crossfit
  • 25m

Warm up: Stretches, air dyne, PVC mobility, barbell warm up
Strength: 5 x 2 cleans and 2 push presses
Metcon: 3 rounds of 3 rope climbs, 3 tire flips, 5 HSPU, 7 clean and press, 9 HRPU, 12 pistols, 15 knees to chest, 75 single unders
Cool down: Return equipment

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

terryhopp59's Training Log


 December 2013 
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