Rest Day
Rearless Tri Results
Over-all time: 1:32:55.7
Swim1 10:07.2
T1 2:28.2
Bike1 21:30.9
T2 1:34.4
Run1 9:47.7
T3 1:01.0
Swim2 10:44.0
T4 2:34.0
Bike2 22:11.0
T5 1:20.3
Run2 9:36.6
Monday
Saturday
Friday
Thursday
TD38 111027
Thursday's schedule is all messed up.
Here's what I ended up doing...
20min AMRAP:
50m swim
5 Pull-ups
15 Squats
Then...
10min free swim (no resting)
Then...
60min trail run
No rest period between any of the 3 evolutions.
I'm going to try to get to yoga tonight.
Here's what I ended up doing...
20min AMRAP:
50m swim
5 Pull-ups
15 Squats
Then...
10min free swim (no resting)
Then...
60min trail run
No rest period between any of the 3 evolutions.
I'm going to try to get to yoga tonight.
Wednesday
TD39 111026
Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK5 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 101 cadence
1 drill (choice)
1X6min @ 92-94 cadence
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK5 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 101 cadence
1 drill (choice)
1X6min @ 92-94 cadence
Monday
TD40 111025
Strength:
See WOD!
_________________________________________________________________________________
WOD:
Deadlift
1 RM
Followed by
Row 1K
_________________________________________________________________________________
Endurance:
Swim or Trail run... TBD based on work
_________________________________________________________________________________
Skill:
POSE Technique WK5 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 101 cadence
1 drill (choice)
1X6min @ 92-94 cadence
"The man who is afraid to risk failure seldom has to face success." — John Wooden
Yes!!!! I love seeing Man U get spanked!
<a href="http://msn.foxsports.com/foxsoccer/video?vid=41eaa6a7-7af6-44e5-86ea-c549402843cd" target="_new" title="">PL Highlights: Man Utd/Man City</a>
See WOD!
_________________________________________________________________________________
WOD:
Deadlift
1 RM
Followed by
Row 1K
_________________________________________________________________________________
Endurance:
Swim or Trail run... TBD based on work
_________________________________________________________________________________
Skill:
POSE Technique WK5 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 101 cadence
1 drill (choice)
1X6min @ 92-94 cadence
"The man who is afraid to risk failure seldom has to face success." — John Wooden
Yes!!!! I love seeing Man U get spanked!
Sunday
TD41 111024
Strength:
DE Box Squat 10x2
_________________________________________________________________________________
WOD:
"Lolli"
5 Rounds
3 minute AMRAP with 1 minute rest between rounds
5 Power Cleans (110/77 lbs)
7 Push Press (110/77 lbs)
9 Zero Count Burpees
_________________________________________________________________________________
Endurance:
45min AMRAP of:
100m Swim
3 Pull-ups
8 Tire Flips, 7 ton time
3 Pull-ups
_________________________________________________________________________________
Skill:
POSE Technique WK5 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 101 cadence
1 drill (choice)
1X6min @ 92-94 cadence
DE Box Squat 10x2
_________________________________________________________________________________
WOD:
"Lolli"
5 Rounds
3 minute AMRAP with 1 minute rest between rounds
5 Power Cleans (110/77 lbs)
7 Push Press (110/77 lbs)
9 Zero Count Burpees
_________________________________________________________________________________
Endurance:
45min AMRAP of:
100m Swim
3 Pull-ups
8 Tire Flips, 7 ton time
3 Pull-ups
_________________________________________________________________________________
Skill:
POSE Technique WK5 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 101 cadence
1 drill (choice)
1X6min @ 92-94 cadence
TD43 111022
Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Thursday
TD44 111021
Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Wednesday
TD45 111020
Strength:
Rest
_________________________________________________________________________________
WOD:
10 min AMRAP
75 Double Unders
50 Box Jumps (24/20)
25 Shoulder to Overhead (105/70)
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Rest
_________________________________________________________________________________
WOD:
10 min AMRAP
75 Double Unders
50 Box Jumps (24/20)
25 Shoulder to Overhead (105/70)
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Tuesday
TD46 111019
Strength:
5 rep Max Dead Lift
_________________________________________________________________________________
WOD:
"Isabel"
30 Snatches (60/40 kgs)
_________________________________________________________________________________
Endurance:
3 mile run
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
5 rep Max Dead Lift
_________________________________________________________________________________
WOD:
"Isabel"
30 Snatches (60/40 kgs)
_________________________________________________________________________________
Endurance:
3 mile run
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Monday
TD47 111018
Strength:
Dead Hang Pull-ups 8-7-5-5-5
_________________________________________________________________________________
WOD:
4 rounds of:
50 squats
400m run
_________________________________________________________________________________
Endurance:
6x300m shuttle run
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Dead Hang Pull-ups 8-7-5-5-5
_________________________________________________________________________________
WOD:
4 rounds of:
50 squats
400m run
_________________________________________________________________________________
Endurance:
6x300m shuttle run
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
TD48 111017
Strength:
Rest
_________________________________________________________________________________
WOD:
5 Rounds
7 Squat Cleans (155/110 lbs)
14 Kettlebell Swings (53/35 lbs)
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Rest
_________________________________________________________________________________
WOD:
5 Rounds
7 Squat Cleans (155/110 lbs)
14 Kettlebell Swings (53/35 lbs)
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Sunday
TD49 111016
Today was another rest day, although I didn't rest. I surfed all morning and I'm counting that as swim training. Back to the gym on Monday!
Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Friday
TD50 111015
Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence
Thursday
TD51 111014
Strength:
Dead Hang Pull-ups 8-7-5-5-5
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
6x600m run
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
Dead Hang Pull-ups 8-7-5-5-5
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
6x600m run
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
Wednesday
TD52 111013
Strength:
Rest
_________________________________________________________________________________
WOD:
3 Rounds
Run 400 meters
31 Medicine Ball Cleans (20/14)
13 Shoulder Press (110/77 lbs)
_________________________________________________________________________________
Endurance:
4x800m run
90 sec rest between attempts
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
Rest
_________________________________________________________________________________
WOD:
3 Rounds
Run 400 meters
31 Medicine Ball Cleans (20/14)
13 Shoulder Press (110/77 lbs)
_________________________________________________________________________________
Endurance:
4x800m run
90 sec rest between attempts
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
Tuesday
TD53 111012
Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
A U.S. Navy Admiral was attending a naval conference that included Admirals from the U.S. , English, Canadian, Australian and French Navies. At a cocktail reception, he found himself standing with a large group of officers that included personnel from most of the countries.
Everyone was chatting away in English as they sipped their drinks but a French admiral suddenly complained that, whereas Europeans learn many languages, Americans learn only English. He then asked "Why is it that we always have to speak English in these conferences rather than speaking French?"
Without hesitating, the American Admiral replied "Maybe it's because the Brits, Canadians, Aussies and Americans arranged it so you wouldn't have to speak German."
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
A U.S. Navy Admiral was attending a naval conference that included Admirals from the U.S. , English, Canadian, Australian and French Navies. At a cocktail reception, he found himself standing with a large group of officers that included personnel from most of the countries.
Everyone was chatting away in English as they sipped their drinks but a French admiral suddenly complained that, whereas Europeans learn many languages, Americans learn only English. He then asked "Why is it that we always have to speak English in these conferences rather than speaking French?"
Without hesitating, the American Admiral replied "Maybe it's because the Brits, Canadians, Aussies and Americans arranged it so you wouldn't have to speak German."
Monday
TD54 111011
Strength:
Dead Hang Pull-ups 8-7-5-5-5
_________________________________________________________________________________
WOD:
"The Chief"
3 minute AMRAP each round
1 minute rest between rounds
Total of 5 Rounds
3 Power Cleans (132/88 lbs)
6 Push Ups
9 Squats
** Pick up count from last round
_________________________________________________________________________________
Endurance:
Run 5 x 2min max effort
4 min rest between efforts
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
Dead Hang Pull-ups 8-7-5-5-5
_________________________________________________________________________________
WOD:
"The Chief"
3 minute AMRAP each round
1 minute rest between rounds
Total of 5 Rounds
3 Power Cleans (132/88 lbs)
6 Push Ups
9 Squats
** Pick up count from last round
_________________________________________________________________________________
Endurance:
Run 5 x 2min max effort
4 min rest between efforts
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
TD55 111010
Strength:
1RM Squat Clean
_________________________________________________________________________________
WOD:
15 min AMRAP
10 Wall balls (20/14 lbs)
10 Toes to bar
10 Box jumps (24/20")
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
1RM Squat Clean
_________________________________________________________________________________
WOD:
15 min AMRAP
10 Wall balls (20/14 lbs)
10 Toes to bar
10 Box jumps (24/20")
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
Sunday
TD56 111009
TD57 111008
Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
I'm hurting from our 10 year reunion last night.
As I Lay Dying motivation...
Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
I'm hurting from our 10 year reunion last night.
As I Lay Dying motivation...
Friday
TD57 111008
Strength:
Rest
_________________________________________________________________________________
WOD:
3 rounds for time of:
500m row
12 KB swings (2 pood)
6 Pull-ups (dead hang)
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
Rest
_________________________________________________________________________________
WOD:
3 rounds for time of:
500m row
12 KB swings (2 pood)
6 Pull-ups (dead hang)
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence
Thursday
TD58 111007
Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
Rest
_________________________________________________________________________________
WOD:
Rest
_________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
Tuesday
TD59 111006
Strength:
Rest
_________________________________________________________________________________
WOD:
Row 500 meters
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts (275/200 lbs)
Box Jumps (30/24")
Row 500 meters
_________________________________________________________________________________
Endurance:
Hit the pool or the track at lunch if I have time. Will post to comments.
_________________________________________________________________________________
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
Rest
_________________________________________________________________________________
WOD:
Row 500 meters
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts (275/200 lbs)
Box Jumps (30/24")
Row 500 meters
_________________________________________________________________________________
Endurance:
Hit the pool or the track at lunch if I have time. Will post to comments.
_________________________________________________________________________________
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
TD60 111005
Strength:
Squat 3RM
_________________________________________________________________________________
WOD:
8x400m run
_________________________________________________________________________________
Endurance:
Hit the pool again if I have time. If not, the WOD covers my endurance for the day.
_________________________________________________________________________________
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
Squat 3RM
_________________________________________________________________________________
WOD:
8x400m run
_________________________________________________________________________________
Endurance:
Hit the pool again if I have time. If not, the WOD covers my endurance for the day.
_________________________________________________________________________________
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
Monday
TD61 111004
Strength:
Rest
_________________________________________________________________________________
WOD:
Death by Power Clean
Minute 1 = 1 Power Clean 1(60/40 kgs)
Minute 2 = 2 Power Clean
Minute 3 = 3 Power Clean
Continue in this fashion until unable to complete required reps for the associated round.
_________________________________________________________________________________
Endurance:
Swim 10x50m, work to rest ratio
_________________________________________________________________________________
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
Rest
_________________________________________________________________________________
WOD:
Death by Power Clean
Minute 1 = 1 Power Clean 1(60/40 kgs)
Minute 2 = 2 Power Clean
Minute 3 = 3 Power Clean
Continue in this fashion until unable to complete required reps for the associated round.
_________________________________________________________________________________
Endurance:
Swim 10x50m, work to rest ratio
_________________________________________________________________________________
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
Sunday
TD62 111003
Monday is a rest day. I'm bumping back the training that was previously posted for Monday.
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
I love Halloween!!!
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
I love Halloween!!!
TD63 111002
Strength:
Rest
_________________________________________________________________________________
WOD:
"Helen"
3 Rounds of:
400m run
21 Swings
12 Pullups
_________________________________________________________________________________
Endurance:
Run 5x 300m shuttle run, work to rest ratio
_________________________________________________________________________________
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
Rest
_________________________________________________________________________________
WOD:
"Helen"
3 Rounds of:
400m run
21 Swings
12 Pullups
_________________________________________________________________________________
Endurance:
Run 5x 300m shuttle run, work to rest ratio
_________________________________________________________________________________
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
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