oct 3-14, 2011

Oct 14, 2011
AM:
Run loops around paradise and McD Mtn Ranch community
up, over, little down, over, longer down, back up was the loop
about 5 min per loop, did 4-5x @ 80-90%
Noon:
CF 480
 5 sets:
3 HSC - 145#
5 HSPU
Row 20 sec @ 95%
(103,104,107,110,114m)
+
muscle up, wall ball and FLR practice

Oct 13th:
AM
Swim 22 laps of 25 m free style
rest 20-45 sec at end, efficiency is coming!

Noon
soccer pitch on greenway/hayden
walk 1/2 pitch, then speed work for 1/2 pitch x 10
(about 10 sec per spurt)
rest 5 min
speed work full pitch - 70% 1st 1/2, 90% 2nd 1/2
(about 20-30 sec total work)
walk back x 3
- good speed session on technique

Oct 12th:
AM
Ran @ 9AM from Regenerate for 28:25
(down 90th, over 1 street, then down till I hit Cactus and back)

Noon
PC x 3/BP x 5
PC-135/155/175/195
BP - 135,155,175 x 5 x 3
+
AMRAP in 10 min:
7 toes to bar
7 ring push ups
7 KBS - 1.5 pd
(approx 10-12 rds)

Oct 11th:
AM
Swim 20+ laps @ pool

Noon @ regenerate:
1 min around bldg @ 90%
walk rest 90 sec x 6
+
Bike 5 min @ 85%
easy 2 min x 2

Oct 10th:
AM
Run brisk work in Balboa Park in San Diego - 30 min

Noon
Invictus
Clean and Jerk x 2
built to 205
+
4 rds:
12 PP - 95#
12 KBS - 1.5 pd
+ sit ups

Oct 8th/9th:
OPTathlon and BD Bash

Oct 7th:
AM
Run along San Diego harbour - 35 min or so

Noon @ Invictus
 with CJ and Sean
Javorek Complex x 3 - 95#
(Row, PC, FS, Press) each x 5
+
Squat Clean Thruster x 3 x 3 - built to 135# x 3
+
strict chin up ladder - 1-3 x 6

Oct 6th
off - travel day

Oct 5th
AM
Swim 30-45 min @ easy pace free style

PM
Noon @ CF 480
FS x 5 x 3
+
Clean and Jerk x 3 x 3
+
toes to bar practice

Oct 4th
AM Swim 30 min free style broken sets
Noon
cross soccer pitch sprints
30-32 sec across
rest 2:30 x 5
all times 2
(rest 5 min b/t sets)


Oct 3rd:
monday AM:
Ran - unsure of distance but easy run around neighbourhood

Noon @ CF 480 - unknown?