Bike #1
  • 10m
  • 3.17 miles
  • 19.00 Mi/hr
Bike #2
  • 04m
  • 1.00 miles
  • 15.00 Mi/hr
Sport
  • Crossfit
  • 40m

Warm up: Stretches, air dyne (above), PVC mobility, dynamic stretches
Metcon: ladder of single unders descending from 50 to 5 by 5 with 10 wall balls and 10 sit-ups each round
Cool down: Return equipment

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Snatch
    6
    5
    5
    25
    45

Focused on foot land to minimize impact

Sport #1
  • Crossfit
  • 40m

Warm up: Stretches, partner med ball toss, PVC mobility and snatch form
Strength: Snatch (above)
Metcon: 20 min. AMRAP of 60 air squats, 25 meter Dball soccer throw, 20 pull-ups
Cool down: Return equipment

Sport #2
  • Stretching
  • 19m

Cathe StretchMax #2 - stability ball

    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

    terryhopp59's Training Log


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