PT Log 2016

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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RottenFace
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Re: PT Log 2016

Post by RottenFace » Mon Apr 18, 2016 6:43 pm

17 April

2 soccer games, 2 hours

18 April

Run

1 mile warmup
6x400m/400m recovery
1 mile cooldown
5 miles total

1-1:35
2-1:30
3-1:31
4-1:29
5-1:32
6-1:35

PM
25 minutes- 250m row/25 pushups-12 rounds

RottenFace
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Re: PT Log 2016

Post by RottenFace » Wed Apr 20, 2016 12:44 am

Obj: strength
Warmup
4 rounds
95lb barbell complex
9 pullups
Hip flexor stretch

1) 8 rounds
Power clean-135,185,185,195,195,205,205,215
Pullups-9,9,9,9,9,9,9,9
Dips-8,8,8,8,8,8,8,8

2) 4 rounds
6x ab wheels
6x heel taps
6x slasher to halo

Row
28-24-20-24-28 pace, shifting every 1000m
5k-24:55

RottenFace
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Re: PT Log 2016

Post by RottenFace » Thu Apr 21, 2016 1:40 am

6 mile ruck, 40lb ruck-1h 25 min

15 min running stairs- 60 flights

RottenFace
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Re: PT Log 2016

Post by RottenFace » Thu Apr 21, 2016 11:05 pm

Warmup
4 rounds
8x Bench Press-135,135,135,135
8x DL-185,185,185,185
Dips-8,8,8,8
Pullups-9,9,9,9

(1) 8 rounds
3x Bench-165,165,185,185,205,205,225,225
3xDL-225,225,275,276,315,315,315,315
Dips-8,8,8,8,8,8,8,8
Pullups-9,9,9,9,9,9,9,9

(2) 5 rounds, on minute
5x Bench-165
5x DL-225

(3) 4 rounds
60 second plank
15x decline sit-up
12x EOs

(4) 500m row-1:44

RottenFace
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Re: PT Log 2016

Post by RottenFace » Mon Apr 25, 2016 11:10 pm

Obj: Strempf

Warmup: 3 rounds, 95 lbs
6xDL
6xHang clean
6x push press
pullups-12,12,12
dips-10,10,10

(1) 8 rounds
Power Clean-135,185,185,185,185,185,185,185-felt weak as poo today
Pullups-12,12,12,12,12,12,12,12
Dips-10,10,10,10,10,10,10,10

(2) 4 rounds
6x walkouts
12x v-ups
12x slasher to halo

5k Row
26-24-22-24-26 stroke rate, change every 1k
Time-23:45

RottenFace
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Re: PT Log 2016

Post by RottenFace » Tue Apr 26, 2016 10:16 pm

(1) 8 mile ruck-1h 51min/13:55 pace; 35lb ruck

(2) Run stairs
25 min-100 flights

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Re: PT Log 2016

Post by RottenFace » Wed Apr 27, 2016 11:05 pm

1 hour on the elliptical- 8.42 miles

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Re: PT Log 2016

Post by RottenFace » Fri Apr 29, 2016 12:27 am

Warmup:
4 rounds
6x Hang clean-65lbs
6x Bench-115lbs
12x situps
12x swings

Training:
(1) 6 rounds
3x power clean-135,155,185,185,185,185
10x bench- 135,135,135,135,135,135

(2) 5 rounds
6x Deadlift-185,225,225,275,275,275
12x ring dips

(3) 4 rounds
15x dumbbell fly
30 foot rope climb

RottenFace
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Re: PT Log 2016

Post by RottenFace » Sun May 01, 2016 10:48 pm

Two old man soccer games.

In the second game we got spanked pretty bad. We were already short players and three of my teammates quit, just walked off the field, leaving the remainder of us to soldier on. These guys are a bunch of prima donna fags, always jawing with the ref, trying to relive some illustrious HS days.

If my kids ever acted the way these dickbags acted today, I think I'd break out the belt.

RottenFace
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Re: PT Log 2016

Post by RottenFace » Tue May 03, 2016 12:18 am

Warmup:
4 rounds
6x Hang clean-65lbs
6x Bench-115lbs
12x situps
12x swings

Training:
(1) 6 rounds
3x power clean-135,185,185,195,195,195
10x bench- 135,155, 155,155,155

(2) 5 rounds
6x Deadlift-195,195,225,225,225
12x dips-0lbs,0lbs,15lbs,15lbs, 15lbs

(3) 4 rounds
15x dumbbell fly
400m run
30 foot rope climb
400m run
-22:30

RottenFace
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Re: PT Log 2016

Post by RottenFace » Wed May 04, 2016 12:38 am

Warmup:
3 rounds
6x Hang Snatch-45,45,45
3x Scotty Bob's at 25lbs
12x sit-ups
12x KB swings

(1) 5 rounds
4x Power snatch-75,95,105,115,115
Pullups-12,12,12,12,12

(2) 6 rounds
4x box squat-95,95,135,135,185,185
10xDB Bench-40,40,50,50,50,60

(3) 4 rounds
15x military press-45,55,65,65
15x one armed DB row-25,35,40,50

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Re: PT Log 2016

Post by RottenFace » Wed May 04, 2016 4:07 pm

10 mile ruck/35 lb ruck- 2h 26min/14:39 pace

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Re: PT Log 2016

Post by RottenFace » Mon May 09, 2016 12:34 am

2 soccer games, 2 hours

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Re: PT Log 2016

Post by RottenFace » Tue May 10, 2016 9:11 pm

2x 1.5 mile intervals

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Re: PT Log 2016

Post by RottenFace » Thu May 12, 2016 12:40 am

3 mile run

5 sets max pullups

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Re: PT Log 2016

Post by RottenFace » Thu May 12, 2016 10:52 am

1 mile warmup
1.5 mile-9:44
-5 min rest-
1.5 mile-9:49
1 mile cooldown

5 miles-@50 minutes

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