Screaming Turtle

Tuesday - July 29

Bike
  • 1h 00m
  • 16.36 miles
  • 16.36 Mi/hr

60 Minutes on the Spin Cycle. WU 6:00 @ 85 avg HR \ Level III 18:00 @ 118 avg HR \ Level IV 12:00 @ 129 avg HR \ Level II 18:00 @ 116 avg HR \ CD 6:00 @ 105 avg HR

Monday - July 28

Sunday - July 27

Swim
  • 40m
  • 1400.00 meters
  • 02m 51s /100 meters

4:00 @ Z1 Crawl \ 12:00 @ Z3 Crawl \ 8:00 @ Z4 Crawl \ 12:00 @ Z2 Crawl with Fins \ 4:00 @ Z1 Crawl with out Fins.

Worked in Kickboard, Pull Bouy and 1 Arm Drills.

Strength
  • 44m

Rowing Machine 500 X 2 @ 2:03\1:54

50 Reps (10/10/9/8/7/6):
Double Unders \ Knees to Elbows \ Box Jumps \ Air Squats \ Back Extensions \ Burpees \ Lunges \ Push-ups \ Sit Ups \ Kettlebell Swings

Saturday - July 26

Bike
  • 38m
  • 10.36 miles
  • 16.35 Mi/hr

19:00 x 2 mixed with 9:00 x 2. Rode Level 10 first split and Level 11 2nd split.

Run
  • 18m
  • 1.71 miles
  • 10m 30s /Mi

9:00 x 2 mixed with 18:00 x 2 . Increased the Incline and Speeds between 2nd and 1st splits.

Strength
  • 24m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bicep Station
    7
    1
    8
    100
    160
  • GENERAL - Press Up Station
    7
    1
    8
    100
    160
  • GENERAL - Pull Up Simulator
    6
    6
    10
    100
    100

Spent 8 minutes per Station for 3 Stations.Spent 8 minutes per Station for 6 Stations.

Friday - July 25

Strength
  • 54m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Clean
    3
    6
    6
    3
    3
  • GENERAL - Dead Lift
    3
    6
    6
    3
    3
  • GENERAL - Press
    3
    6
    6
    3
    3
  • GENERAL - Snatch
    3
    6
    6
    3
    3
  • GENERAL - Squat
    3
    6
    6
    3
    3
  • GENERAL - Sumo Dead Lift
    3
    6
    6
    3
    3
  • GENERAL - Thruster
    3
    6
    6
    3
    3

Pull - Ups
Toe To Bar

Thursday - July 24

Wednesday - July 23

blg_blg's Training Log


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