Staying Fit after Fifty ;-)

Sunday - July 21

Swim
  • 1h 04m 30s
  • 3000.00 yards
  • 02m 08s /100 yards

CF Swim Workout (3000 yards):
Warm up: 2x150 swim, 2x100 kick w/fins and board, 2x100 pull w/paddles and buoy
Main: Continuous. Decreasing numbers are moderate swim; 50s are timed sprints. Keep 50-meter times as close as possible to the first one. 400-50-350-50-300-50-250-50-200-50-150-50- 100-50-50-50
Cool down: 100 breastroke kick

Saturday - July 20

Bike #1
  • 06m
  • 1.80 miles
  • 18.00 Mi/hr

Warm up for CrossFit

Run
  • 06m
  • 0.66 miles
  • 09m 05s /Mi

3 x (50+100+200) in Metcon

Bike #2
  • 02m
  • 0.60 miles
  • 18.00 Mi/hr

Warm up for Olympic Lifting

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Squats, Overhead
    5
    3
    3
    25
    50
  • SHOULDERS - Push Press
    4
    5
    5
    45
    60
  • SHOULDERS - Snatch
    5
    2
    2
    35
    55
Sport #1
  • Crossfit
  • 43m

CrossFit
Warm up: Stretches, air dyne (above), dynamic stretches and calisthenics
Met Con: Shuttle Sprints 25-50-100m (above), 3 Rounds of 5 Renegade Rows #15 (1PU 2 Rows) + 10 Wall Ball Shots #14, Shuttle Sprints 25-50-100m (above), 2 rounds of 150 single turns + 25 Weighted Ab Matt Sit-ups #15, Shuttle Sprints 25-50-100m (above), 1 Round of 25 Tire Flips +50 Sledge Strikes
Cool down: Return equipment

Olympic Lifting
Warm up: Airdyne (above), banded shoulder stretches, calf stretches, hip stretches, barbell warm up
Strength/Skill: Snatches, overhead squats, push presses (above)
Cool down: Return equipment

Sport #2
  • Yoga
  • 1h 00m

CrossFit Yoga

Friday - July 19

Rest Day ;-)

Thursday - July 18

Run
  • 18m
  • 2.00 miles
  • 09m /Mi

400 meter warm up; 7 x 400 meters in metcon

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    5
    5
    10
    35
    70
  • LEGS - Back squats
    5
    5
    10
    35
    105
Sport
  • Crossfit
  • 17m

Warm up: Stretches, 400 meter run (above), stretches, Roxanne run in place with burpees
Strength: Back squats and bench press (above)
Metcon: 20 min. AMRAP of 400 meter run (above) and max ring rows (7x400, 115 rows)
Cool down: return equipment

Wednesday - July 17

Swim
  • 58m
  • 2500.00 yards
  • 02m 19s /100 yards

CrossFit Swim workout (2500)
Warm up: 2x150 swim, 2x100 kick with fins, 2x100 pull with paddles, 100 free (800)
Main: swimming back, free, breast, free in rounds of 25, 50, 75, 100, 125 (1500)
Cool down: 200 yards alternating kick and swim by 50 (200)

Tuesday - July 16

Sport
  • Stretching
  • 17m

Cathe StretchMax #3

Monday - July 15

Run
  • 04m 30s
  • 0.50 miles
  • 09m /Mi

800 meter warm up at CrossFit

Strength
  • 1h 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over BB row
    3
    10
    10
    55
    55
  • LEGS - Front Squats
    6
    3
    3
    65
    75
  • LEGS - Front Squats
    4
    3
    3
    75
    90
  • SHOULDERS - Power Cleans
    5
    3
    3
    55
    75
  • SHOULDERS - Power Snatch
    6
    2
    2
    30
    45
  • SHOULDERS - Split Jerk
    6
    3
    5
    35
    65

First set of front squats were 1-1/4 squats; Bent over rows were part of metcon.

Sport
  • Crossfit
  • 40m

CrossFit and OLY
Warm up: Stretches, 800 meter run (above), junk yard dog warm up, calf stretches, hip opener stretches, barbell warm up
Strength: Cleans and front squats (above)
Metcon: Bent over rows, pull-ups and ring dips; knees to chest
OLY warm up: PVC mobility, barbell warm up
Strength: Snatch, split jerk and front squat (above)
Core/Legs: Back extensions, banded side shuffle and monster walks

terryhopp59's Training Log


 July 2013 
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