5/3/1 Week 7 Day 3

30 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 140,165; 3 x 195; 5 x 205; 3 x 235; 1 x 260

MetCon
5 rds for time of: 8 pull ups/8 dips/10 KB Swings (50#)

Strength Time: 18 minutes
MetCon Time: 19 minutes

Box and Run

27 June 2010

Box - 4 x 2 min rounds

Run - 2 miles; 19 minutes

5/3/1 Week 7 Day 2

25 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Squat 5 x 95,115; 3 x 130; 5 x 140; 3 x 160; 1 x 180

MetCon
5 rds for time of: 7 pull ups/7 dips/10 wall ball (20#)

Strength Time: 19 minutes
MetCon Time: 15 minutes

5/3/1 Week 7 Day 1

24 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Press 5 x 70,80; 3 x 95; 5 x 100; 3 x 115; 3 x 130

MetCon
Run 1.4 miles

Strength Time: 11 minutes
Run Time: 12 min 49 sec

5/3/1 Week 6 Day 4

22 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 135,155; 3 x 180,195,220,250

MetCon
35 Dips/35 Pull Ups
Rest, then
Run 1 mile

Strength Time: 23 minutes
MetCon Time: 10 minutes
Run Time: 9 min 48 sec

5/3/1 Week 6 Day 3

21 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Bench Press 5 x 115,120; 3 x 125,135,150; 8 x 170

MetCon
Turkish Get Up (per hand): 5 (25#), 4 (25#), 3 (30#), 2 (35#), 1 (40#)

Strength Time: 16 minutes
MetCon Time: 19 minutes

5/3/1 Week 6 Day 2

19 June 2010
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Press 5 x 60,75; 3 x 90,95,110; 5 x 120

MetCon
7 rds: 7 KB Clean & Jerk per hand (35# kb)

Strength Time: 15 minutes
MetCon Time: 10 minutes

5/3/1 Week 6 Day 1

18 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Squat 5 x 95,105; 3 x 115,130,150; 5 x 170

MetCon
5 rds for time of: 6 pull ups/6 dips/10 box jumps
Rest, then
Run 1 mile

Strength Time: 19 minutes
MetCon Time: 14 minutes
Run Time: 9 min 51 sec

5/3/1 Week 5 Day 4

16 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Bench Press 5 x 95,115,125,140; 10 x 160

MetCon
Grace - 30 Clean & Jerk - 100#

Strength Time: 11 minutes
MetCon Time: 10 minutes

5/3/1 Week 5 Day 3

15 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 135,155,165,180,205,235

MetCon
800 m run - 30 dips - 30 pull ups - 400 m run

Strength Time: 14 minutes
MetCon Time: 19 minutes

2010 Tri 4

13 June 2010

Bike - 10 miles, 49 minutes
Swim - 500 yards, 15 minutes

5/3/1 Week 5 Day 2

12 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Press 5 x 55,70,80,90,100,115

MetCon
5 rds - 5 KB Snatch per hand (#30)

Strength Time: 14 minutes
MetCon Time: 4 minutes

5/3/1 Week 5 Day 1

11 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Squat 5 x 75,95,115,125,140,160

MetCon
400 m run - 25 dips - 25 pull ups - 400 m run

Strength Time: 21 minutes
MetCon Time: 15 minutes

5/3/1 Week 4 Day 3 (Deload)

8 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up
3 x 5 Back Squat (45#)

Strength
Deadlift 5 x 115,115,115,115,135,160

MetCon
400 m run - 25 dips - 25 pull ups - 400 m run

Strength Time: 10 minutes
MetCon Time: 18 minutes

2010 Tri 3

6 June 2010

Bike - 10 miles, 47 minutes
Swim - 500 yards, 16 minutes

2010 Hillsborough Hop 5K

5 June 2010

Run 5K - 35 minutes, 11 sec.

Felt like crap.

OneWorld 5/3/1 Week 4 Day 1&2 (Deload)

3 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Squat 5 x 75,75,75,75,95,110
Press 5 x 55,55,55,55,65,80

Strength Time: 19 minutes

OneWorld 5/3/1 Week 3 Day 3&4

1 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 5 Back Squat (45#)
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Deadlift 5 x 135,160; 3 x 190; 5 x 205; 3 x 230; 1 x 255
Bench Press 5 x 115,125; 3 x 135; 5 x 145; 3 x 155; 6 x 175

Strength Time: 34 minutes