Monthly Archives: January 2014

2014.01.31 – TPG

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Workout A1. row 800 meters X 2; rest 3:00 A2. run 800 meters X 2; rest 3:00 B. 1-5 ladder for completion pistol (each side) single arm push-up (each side) Results A: row 2:50 / run 3:36 / row 2:50 … Continued

2014.01.25 – 8 miles

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Workout 8 miles – easy.  Just trying to keep moving after the race. Result This was a very satisfying run, nice and easy with no issues. http://connect.garmin.com/activity/435676148

2014.01.23 – TPG

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Workout A. power clean cluster X 1.1.1.1.1 X 3; rest 2:00 start @ 70-75% and increase if possible B. Work to a heavy 3 repetition close grip bench press in 10 minutes. C. tuck front lever on bar or rings … Continued

2014.01.22 – TPG

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Workout AMRAP in 2:30 @ 98% 10 kb russian swings @ 55/35 20 double unders rest 7:00 AMRAP in 2:30 @ 98% 7 GTOH (snatch) @ 75/45 5 CTB pull-ups rest 7:00 AMRAP in 2:30 @ 98% 10 kb russian … Continued

2014.01.20 – TPG

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Workout @ 85% of MPE AMRAP in 8:00 10 box jumps @ 24/20 15 wall ball shots @ 20/14 15 release push-ups rest 4:00 2 sets for completion @ 90% aerobic row 500 meters 10 KB snatches @ 55/35 (right) … Continued

2014.01.19 – Louisiana Marathon

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Workout 1/2 Marathon – for time Results Time: 1:56:16!!!!!  – Under 2 hours and a new PR.  Mission accomplished. Pace: 8:49 / mile http://connect.garmin.com/activity/432922531 Very satisfying to see all of the training pay off.

The Other 23

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On Monday and going until February 22, we’re starting a new eating regime based on Ancestral eating.  Charles Hair at TPG has put together the guidelines as follows. DO Eat meat, eggs, seafood, vegetables, some fruit, some nuts, healthy oils, … Continued

2014.01.16 – TPG

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Workout A: Clean Pulls @ 65% – 2 x 6 EMOM B1: 5 strict pull ups x 5 B2: 5 “endurance” pushups with the back of the hand flat on the ground x 5 Results Tapering for the race.  This … Continued

2014.01.14 – TPG

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Workout 12-9-6 reps @ 98% power clean @ 95/65 burpees over the bar rest 7:00 row 750/650 @ 98% rest 7:00 2 sets @ 98% 20 wall ball shots @ 20/14 15 pull-ups (fast kip) Results This was my taper … Continued

2014.01.13 – 3 x 800m

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Workout 3 x 800m with 6:00 rest between Results Final run prior to race day, didn’t want to push it too hard. http://connect.garmin.com/activity/432905304