Monthly Archives: November 2013

Training 2013.11.26 – DOTS

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Workout – Test #5 15 – 12 – 9 reps for time Thrusters @ 75# Pull Ups Rest exactly 12 minutes Repeat the workout above.  * 4:00 time cap on each round. Results Round #1: 4:02 Round #2: 59 reps … Continued

Training 2013.11.25

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Workout A. Build to a 1 RM front squat @ 30X0 B. AMRAP Front Squats in 1 set @ 85% of Part A C. Build to a 1 RM Close Grip Bench Press Results A. 215# B. 5 @ 185# … Continued

Training 2013.11.23 – 8 miles

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Workout 8-miles easy Results Time: 1:11:46 Average Pace: 8:58 per mile http://connect.garmin.com/activity/408653494 Comments: Did this run with Nathan.  Was a nice easy run.  Felt strong all the way through.  Used 1/2 coconut water and 1/2 water in two of my … Continued

Training 2013.11.21 – DOTS

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Workout A. In 10 minutes, work up to a heavy 1 rep back squat @ 30X0 B1. 3-5 1 arm push-ups  X 4; rest 30 seconds B2.6-10 pistols X 4; rest 75 seconds C. 20-30 archer ring rows; rest as … Continued

Training 2013.11.20 – DOTS

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Workout – Test #3 A.Quickly work to a heavy 1RM weighted pull-up (pronated) B. Quickly work to a 1RM barbell overhead press (10 minutes or fewer). C. row 1000 meters (male) 800 meters (female) for time Results A. 70# B. … Continued

Training 2013.11.18 – 4 miles

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Workout 4 mile run.  Target: 8:30 – 8:45 per mile. Results Time: 34:35 Average Pace: 8:38/mile http://connect.garmin.com/activity/406270898 Comments: Worked hard to get back on the horse.  Weather was super-humid even a little bit of rain.  Was 80% for the first … Continued

GoldenFliers 10-miler 2013.11.16

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Race 10 miles followed by a 1 mile fun run. Results Time: 1:32:05 Pace: 9:19 / mile. http://connect.garmin.com/activity/405073038 Comments: Learned a lot in this race, biggest takeaway is that i need more varied training grounds.  The small inclines, declines, and … Continued

Training 2013.11.15

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Workout @ 80% of MPE AMRAP in 6:00 1 lap bear crawl 30 running man jump rope reps row 200 meters rest 3:00 AMRAP in 6:00 7 pull-ups 12 walking lunge steps w/45/25# plate overhead run 200 meters rest 3:00 … Continued

Training 2013.11.12

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Workout A. Hang snatch X 3 X 4; rest 2:00 B1. run 800 meters X 2; rest run time B2. row 800 meters X 2; rest row time Results A: 105# / 115# x 2 / 115# / 115# x … Continued