Staying Fit after Fifty ;-)

Monday - September 30

Bike
  • 12m
  • 4.00 miles
  • 20.00 Mi/hr

2 minutes with 10 dball slams every 30 seconds + 10 minutes in place of sled push

Swim
  • 50m
  • 2500.00 yards
  • 02m /100 yards

5x500 free

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Back squats
    1
    31
    31
    55
    55
  • LEGS - Squats, Overhead
    8
    2
    2
    25
    25
  • SHOULDERS - Power Snatch
    8
    2
    3
    25
    35

Snatch warm up plus snatch combos: snatch, hang snatch, high hang snatch, 2 overhead squats.

Back squats in metcon #1 - Sally

Sport
  • Crossfit
  • 18m

Warm up: Stretches, air dyne/ball slams (above), dynamic stretches (hip openers, pvc, bb w/foam roller)
Strength: Snatches (above)
Metcon #1: Sally (above)
Metcon #2: 10 min. airdyne
Cool down: Return equipment

Sunday - September 29

Sport
  • Yoga
  • 35m

Hemalayaa's Yoga for Young Bodies - Chakra Shaker

Saturday - September 28

Bike
  • 10m
  • 3.33 miles
  • 20.00 Mi/hr
Sport #1
  • Crossfit
  • 35m

Warm up: Stretches, Airdyne (above), Dynamic Stretches
Metcon: Chipper -
20 Kettlebell Swings (35#)
15 Broad Jumps (36")
10 Ring Push up (knees)
50 Bodyweight Squats
30 Knees to Chest
Cool down: Airdyne (above) and return equipment
20 Kipping Pull Ups (banded)
100 Mountain Climbers
75 Steam Engines
50 D Ball Slams (12#)

Sport #2
  • Yoga
  • 35m

Hemalayaa's Yoga For Young Bodies - Chill Vibe

Friday - September 27

Bike
  • 06m
  • 2.00 miles
  • 20.00 Mi/hr
Run
  • 06m
  • 0.40 miles
  • 15m /Mi

3 x 200 meters power walk

Strength
  • 08m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean and Press
    1
    30
    30
    55
    55
  • SHOULDERS - Push Press
    1
    50
    50
    25
    25

Grace and Jackie WODs (Push press was actually thrusters

Sport #1
  • Crossfit
  • 30m

Warm up: Stretches and foam rolling, partner med ball toss, 3 x 200 meter power walk (above), barbell warm up
Metcon 1: 30 clean and jerks (above)
Metcon 2: 80 cal airdyne (above), 50 thrusters (above) and 30 pull ups
Cool down: Return equipment

Sport #2
  • Kettlebell
  • 10m

Orbit, figure 8, goblet squat, swing, alternating one hand swing, clean, snatch, one arm overhead squat

Thursday - September 26

Swim
  • 57m
  • 2500.00 yards
  • 02m 17s /100 yards

Multi-stroke workout
Warm up: 2x150 swim, 2x100 kick, 2x100 pull, 100 swim
Main: 25 back, 25 free, 25 breast, 25 free
50 back, 50 free, 50 breast, 50 free
75 back, 75 free, 75 breast, 75 free
100 back, 100 free, 100 breast, 100 free
125 back, 125 free, 125 breast, 125 free
Cool down: 200 kick alternating flutter and dolphin by the 50

Run
  • 1h 19m 42s
  • 6.01 miles
  • 13m 15s /Mi

Newport Back Bay

Wednesday - September 25

Bike
  • 05m
  • 2.50 miles
  • 30.00 Mi/hr
Strength
  • 1h 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    6
    5
    5
    55
    70
  • LEGS - Squats, Overhead
    3
    5
    5
    25
    35
  • SHOULDERS - Clean and Press
    4
    3
    3
    55
    65
  • SHOULDERS - Power Snatch
    7
    1
    3
    30
    50
  • SHOULDERS - Push Press
    3
    5
    9
    55
    55
  • SHOULDERS - Split Jerk
    5
    2
    3
    45
    65
Sport
  • Crossfit
  • 35m

Warm up: Stretching, air dyne (above), dynamic stretching, barbell warm up
Strength: Snatch and overhead press (above)
Metcon: 9-7-5 of push press (above), sit ups, box step ups
Cool down: return equipment
Olympic lifting: barbell warm up
Strength: clean and press, split press, front squat (above)
Cool down: return equipment

Tuesday - September 24

Swim
  • 53m
  • 2500.00 yards
  • 02m 07s /100 yards

Main: 400, 50, 350, 50, 300, 50, 250, 50, 200, 50, 150, 50, 100, 50, 50, 50
Cool down: 300 alternating breast, back, free by 25

terryhopp59's Training Log


 September 2013 
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