Staying Fit after Fifty ;-)

Tuesday - July 30

Sport
  • Physical Therapy
  • 45m

    Monday - July 29

    Strength
    • 20m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • SHOULDERS - Power Snatch
      6
      3
      5
      25
      45
    Sport
    • Crossfit
    • 40m

    Warm up: Stretches, rope jumping, calf stretches and back/lat foam roller
    Strength: Snatch warm up and sets (above)
    Metcon: Tabata of Doom (8 rounds at each station of 20s on, 10s rest)
    Pull ups/ring dips
    OHS 35/25
    Parallette Push Ups
    SDHP 55

    Sunday - July 28

    Swim
    • 1h 05m
    • 3000.00 yards
    • 02m 12s /100 yards

    Warm up: 2x150 free, 2x100 kick, 2x100 pull,100 free.
    Main: 1900 ladder starting at 300 ascending by 25 each round to 25.
    Cool down: 50 breast kick, 50 breast pull, 50 breast, 50 free kick, 50 free pull, 50 free

    Saturday - July 27

    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

    Friday - July 26

    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

      Thursday - July 25

      Wednesday - July 24

      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

      terryhopp59's Training Log


       July 2013 
      SunMonTueWedThuFriSat
        1 2 3 4 5 6
      7 8 9 10 11 12 13
      14 15 16 17 18 19 20
      21 22 23 24 25 26 27
      28 29 30 31   
       

      Volume

      Time
      Distance

      Upcoming races

      Totals

      • September's totals
      • August's totals
      • 2014 totals
      • 2013 totals