Bike
  • 02m
  • 0.60 miles
  • 18.00 Mi/hr
Strength
  • 1h 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Good Mornings
    5
    5
    5
    35
    55
  • LEGS - Front Squats
    4
    3
    3
    75
    75
  • LEGS - Squats, Overhead
    7
    5
    10
    25
    50
  • SHOULDERS - Behind the Neck Push Press
    6
    3
    5
    35
    65
  • SHOULDERS - Push Press
    10
    5
    5
    35
    75
Sport
  • Crossfit
  • 38m

CrossFit warm up: Stretch and foam rolling, Airdyne (above), calisthenics, calf stretch, Split jerk warm up with PVC
Strength: Push press (above)
Metcon: 15 min. AMRAP of 50 meter speed walk, 10 burpees, 1 min. ring L sit, 60 single unders, 30 sec. rest.
Cool down: Return equipment
OLY warm up: Calesthenics and stretches, snatch PVC warm up.
Strength: OH squats, behind neck push press, front squats, good mornings

Sport
  • Physical Therapy
  • 45m

    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

    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

    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

      terryhopp59's Training Log


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