Run
  • 13m
  • 1.25 miles
  • 10m 24s /Mi

400 meters warm up - 100 forward, 100 side hop, 100 backward, 100 side hop
4 x 400 on 1:1 work to rest (1:25 - 1:30 each)

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean and jerk
    6
    3
    4
    35
    65
Sport
  • Crossfit
  • 27m

Warm up: Stretches, 400 meter run (above), calf stretch, wall squats, barbell warm up and clean & jerk technique
Strength: Clean and jerk (above)
Metcon: Mile Split - 4 x 400 m Run (above), 50 Burpees, 50 V ups, 50 Banded Judo Throws, 50 hollow rocks
Cool down: Return equipment

Swim
  • 42m 30s
  • 2000.00 yards
  • 02m 07s /100 yards

CrossFit Style Swim Workout (2000 yards)
Warm up: 2x150 swim, 2x100 kick w/fins, 2x100 pull w/paddles, 100 swim
Main set: 10 x 100 speed-play with 10-20 seconds rest between 100s:
1. Sprint the first 25 meters
2. Sprint the second 25 meters
3. Sprint the third 25 meters
4. Sprint the fourth 25 meters
5. Sprint the first and third 25 meters
6. Sprint the second and fourth 25 meters
7. Sprint the first and second 25 meters
8. Sprint the second and third 25 meters
9. Sprint the third and fourth 25 meters
10. Sprint 100 meters
Cool down: 50 breast stroke kick, 50 catch up drill, 50 breast, 50 easy free

Run #1
  • 02m 30s
  • 0.25 miles
  • 10m /Mi

400 meter run with 14# med ball

Run #2
  • 04m 30s
  • 0.45 miles
  • 10m /Mi

7 x 100 meter backward (part of metcon)

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    4
    3
    3
    75
    75
  • SHOULDERS - Clean and jerk
    6
    3
    3
    35
    60
  • SHOULDERS - Power Snatch
    6
    3
    3
    25
    45
  • SHOULDERS - Push Press
    3
    5
    5
    55
    60
Sport
  • Crossfit
  • 40m

CrossFit Warm up: Stretches, 400 meter run (above), PVC mobility, calf wall stretches, hip stretches, barbell warm up
Strength: Snatch (above)
Metcon: 13 min. AMRAP of 8 pull wide grip pull ups, 5 dumbbell strict presses per arm (20#) and 100 meters backward running (above)
CrossFit Cool down: Return equipment
Olympic Lifting warm up: PVC pipe clean technique work, wrist wall stretch, split jerk foot work with bar
Strength/Skill: Clean and Jerk, Push Press, Front Squats (above)
OLY Cool down: Return equipment

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

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

Rest Day ;-)

terryhopp59's Training Log


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