Staying Fit after Fifty ;-)

Thursday - April 3

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Good Mornings
    1
    10
    10
    35
    35
  • LEGS - Back squats
    1
    10
    10
    35
    35
  • LEGS - Deadlifts
    9
    1
    10
    65
    165
  • LEGS - Deadlifts
    5
    10
    10
    65
    65
  • LEGS - Romanian Deadlifts
    1
    10
    10
    35
    35
Sport
  • Crossfit
  • 20m

Warm up: Stretches, 3 rounds of 10 Dball slams and 5 box step ups
Strength: Deadlift 1RM Test
Conditioning: 5 rounds of 10 deal lifts (65#), 5 pulls ups or negatives, 5 BB roll outs
Cool down: Return equipment

Wednesday - April 2

Bike
  • 04m
  • 1.33 miles
  • 20.00 Mi/hr

Warm up

Strength
  • 06m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    4
    5
    5
    95
    95
  • SHOULDERS - Power Cleans
    4
    5
    5
    65
    65
Sport
  • Crossfit
  • 1h 00m

Warm up: Stretches, airdyne and wall balls, PVC mobility, calisthenics
Skills: Ring dips, Pulls ups and push ups
Metcon: 4 rounds of 25 15# Plate OH lunges and 5 power cleans + 4 rounds of 10 Plate OH step ups and 5 deadlifts + 20 burpees
Core: tabata with the girls
Recovery: Return equipment

Tuesday - April 1

Bike
  • 03m
  • 1.00 miles
  • 20.00 Mi/hr
Strength
  • 52m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over BB row
    5
    10
    10
    35
    60
  • BACK - Good Mornings
    1
    20
    20
    35
    35
  • CORE - Prone Planks
    3
    30
    60
    0
    0
  • LEGS - Back squats
    5
    10
    10
    55
    55
  • LEGS - Low Back Squats
    8
    1
    10
    35
    125
  • LEGS - Lunges
    1
    20
    20
    35
    35
  • LEGS - Standing calf raises
    1
    20
    20
    35
    35
  • LEGS - Straight leg deadlifts
    1
    20
    20
    35
    35
Sport
  • Stretching
  • 05m

Monday - March 31

Bike
  • 16m
  • 5.33 miles
  • 20.00 Mi/hr
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over BB row
    5
    10
    10
    35
    55
  • SHOULDERS - Hang Power Clean
    3
    10
    10
    55
    65
Sport
  • Crossfit
  • 42m

Warm up: Stretches, airdyne, kettlebell, barbell warm up
Strength: Bent over rows, hang power cleans
Metcon: 25 min. AMRAP of 25 air dyne cals, 21 KBS (35#) and 12 ring dips (purple band)
Core: Tabata
Cool down: Return equipment

Sunday - March 30

Run
  • 2h 03m 02s
  • 10.00 miles
  • 12m 18s /Mi

Newport Back Bay

Saturday - March 29

Friday - March 28

Bike
  • 02m
  • 0.67 miles
  • 20.00 Mi/hr
Sport
  • Crossfit
  • 58m

Warm up: Stretches, airdyne, dynamic stretches and calisthenics, shoulder, ankle and hip stretches, barbell warm up
Metcon: 21, 18, 15, 12, 9, 6, 3 of thrusters (45#) and burpee bar step overs
Core: Hollow rocks and flutter kicks
Cool down: Return equipment

terryhopp59's Training Log


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