[Tuesday] 10.28.14 PM Upper body/Core [S8]

PM
[A] 4 Rounds
3 Pull-ups
5 Bench Press (135, 135, 155, 165)
10 Sit-ups
Instep Stretch
Lat + Pec Stretch

[B] 5 Rounds every 90 sec
1 Bench Press (#210)
then...
Max Reps in 60 sec

6

[C] Weighted Pull-ups (#25)
4
Rest 2:30 min
3
Rest 2 min
2 (negatives)
Rest 1:30 min
1 (negative)
Rest 1 min
1 (negative)
Rest 30 sec
1 (negative)

[D] 8 Rounds- Every 90 seconds
4 Sand Bag Get-ups (#60)

[E] 20 minutes ski-machine

[Monday] 10.27.14 GRPPT + Lunch Circuit + PM Ruck [S7]

AM
[A] 4 Rounds every 60 secs
16 Push-ups
then...
Max push-ups in 60 sec

16-16-16-16
18

[B] 4 Rounds every 60 secs
17 Sit-ups
then...
Max Sit-ups in 60 sec.

17-14-12-12
14
Need work on this

[C] 3 Rounds
Run 1.5 miles intervals @ 7mph
Rest 3 minutes

13:00
13:00 (had to catch breath 3 times)
13:00 (had to catch breath 5 times)

[D] 3 Rounds
Lat+ Pec stretch
Hip flexor stretch

Lunch
[A] 30 minute circuit 
1 minute AD @ Z1
BW lifts, ie dips, pull-ups, planks

PM
[A] 2 Rounds
Ruck 3 miles at 37:12-38:26
Rest 3 minutes

38:40 (Missed goal)
35:59

[Thursday] 10.23.14 GoRuck Performance Training [S7]

AM
[A] 4 Rounds
Every 60 sec 16 Push-ups
then...
Max Push-ups in 60 secs.

16-16-16-16
18

[B] 4 Rounds
Every 60 sec 17 Sit-ups
then...
Max sit-ups in 60 secs

17-17-12-10
10

[C] 3 Rounds 
Run 1.5 mile Intervals
Rest 3 minutes

@ speed 7.0 on tread mill

13:00
13:00
13:00

[D] Foam Roller

[Tuesday] AM Work S9

AM
[A] Warm-up
4 Rounds
2x DOT Drill
3x Scotty Bobs @ #25
Instep Stretch

[B] 3 Rounds 
150 Step ups (#40)
Intervals
Rest 3 minutes between rounds

7:15
7:30
7:20

[C] 4 Rounds
10 Ankle to Bar
10 EO's
60 second Farmer Carry w/ (#55)
10 Hamstring Hell

[D] 2 Rounds
20 seconds Jane Fonda
30 Shoulder Hand-Job (#5)

[Monday] 10.20.14 Session #5 + Max SB Get-ups + Lunch Circuit + PM Metcon

AM
[A] Warm-up
3 Rounds
2 DOT drill
8 Pushups
10 Sit-ups
200m run (.124)
Instep Stretch

[B] 4 Rounds, every 60 sec
14 push-ups
then...
max reps in 60 seconds

18

[C]4 Rounds, every 60 sec
15 sit-ups
then...
max reps in 60 seconds

15

[D] 2 Rounds
Run 1.5 mile interval @ 13:07-13:30 pace (8:400
Rest 3 minutes between runs

13:06
13:03

[E] 3 Rounds
 Lat + Pec Strecth
Instep+ Hip flexor
Foam roll legs

[F] Max reps of SB Get-ups in 10 mins (#60)
33

Lunch
[A] 30 minute circuit
1 minute cardio
1 minute SB exercise

PM
[A] 10 Rounds
Every 2 minutes
5 Burpees
10 SB FS (#40)
10 Hello Dollies

[Saturday] 10.19.14 Big Backyard Ultra

Big Backyard Ultra 2014

This is my first attempt at an ultra, needed to say I did not train, because I did not expect to be running it. Karl, Amy and Ivan were all there to endure such an event. Even though none of us passed into the ultra distance, we all had a blast trying. I ended up with 6 loops covering a distance of 24 miles.

Karl, Amy, Ivan, and myself

Description for Web-site:

The concept is brutally simple. The race until every runner, except one surrender. At 0700 hours, a cowbell will ring in the front yard of the Big Farm. 50 runners will commence running a 4.16 mile trail loop thru the woods and fields. They have one hour exactly yo complete that loop. The trail is scenic, but not exceedingly difficult. It is not at altitude. There are no steep or long climbs or descents.

There is a catch

At 0800 hours, the cowbell will ring again, and the runners who have completed their first loop will be called on to repeat the process. The same thing will occur at 0900... and at 1000... and on and on until only one runner is able to complete the the loop.

[Wednesday] 10.16.14 Heavy 6 mile ruck assessment

AM

[A] 30 minute circuit
15 Rounds- Back/Core heavy
1 minute cardio followed by 1 min max reps

PM
[A] 6 mile ruck @ #60
1:26

[Monday] 10.13.14 Step-up/Bench Press Assessment

PM
[A] Warm-up

[B] Mow lawn

[C] 600 step ups for time
32:23

[D] Max reps of Bench Press at BW (#210)
2

[E] 2 Rounds
10 SB Slasher R/L
10 Decline ring push-ups
3 Pull-ups
10 Burpees
10 SB Rows
30 second plank
50 DU

[Sunday] 10.12.14 Endurance Assessment

AM
Right of of bed @ 5:00am

[A] 8 mile ruck
No shuffle-straight fast walk

1:47:10
13:22 per mile

[B] 2 min max push-ups

45

[C] 2 min max sit-ups

49

[D] 5 miles run

48 minutes

[Friday] 10.10.14 Stamina Capacity

PM
[A] 15-14-13-12.....3-2-1 Ladder
SB Clean and Squat (#50)
Push-ups
Flutter-kicks (4-count)

30:34

[B] 20 Rounds- Every 90 seconds
Lunges with SB (#50)
4 Burpees
2 Pull-ups
8 Sit-ups

[C] 4 Rounds 
Run 200m with Ruck
15 Step-ups
15 Squats
Rest 30 seconds

[Tuesday] 10.07.14 AM Work Capacity + PM Core

AM
[A] 20xDB Get-ups (#30)

[B] 7 Rounds
3 Pull-ups
5 Push-ups
7 Dips

[C] 2 Rounds of "Leg Blaster
Rest 30 secs

[D] 6 Rounds of "Mini- Leg Blaster"
Rest 30 secs

PM
[A] Run 3 miles

[B] 4 Rounds
10x Back Extensions
20/20 Low Back Lunge
10x 1-leg Hip Bridge
20/20 Low back stretch

[C] 2 Rounds
50x Shoulder hand jobs
20 sec Jane Fonda

[D] 4 Rounds
10x EOs
5x Russian Twist w/ SB
10x sit-ups
45 sec Front Bridge

[E] 2 Rounds
10x Hamstring Hell
5x Y + L (#5)

[F] 3 Rounds
Stretch
Instep stretch
Lat+pec Stretch

[Thursday] 10.02.14 Cumberland Park PT

PM
[A] GRT Circuit Training (#50)

5 Ascents of Stairs
100m Bear Crawl
50 m lunge
100 Step-ups
80 Flutter kicks (4-count)
10 "The Exercise"
Bear crawl/push-up up flight of stairs
Catch the mouse with 20-15-10 Step-ups
20 Burpee with Press
Misc.

1:30 minutes