Thread: spaceballog

8-15
roadwork: 3.25 mile hill/trail/road combo run
29:58 total time
brutal, almost puked 2 times.

300 crunches
300 side crunches
5X10 supermans
5X10 pushups
50 squats
50 calf raises
3X10 lunges w/each leg

8-17
roadwork:3.3 mile easy run
23:51 total, 7:13 per mile

10 minutes jump rope
3 rounds shadowboxing
3 rounds angle pad on the wall
3 rounds body bag
10 sandbag high pulls, drop, clean, press
10 sandbag one arm clean, load onto ring mat (about chest height) w/each arm

2Xcircuit:
10 medicine ball slams
10 sandbag high pulls
5 sandbag clean, toss, box jump to other side, repeat
10 shrugs w/16 kettlebell
10 sidebends w/32 kettlebell each side
10 pull ups
10 burpees
1 minute break between sets

8-18
10 minutes jump rope
3 rounds double end bag
3 rounds angle pad on wall
3 rounds shadowboxing

2xcircuit:
10 one hand sandbag cleans, (5 each side) load on ring mat
10 shrugs w/16 kettlebell
10 burpees w/sandbag (clean and press instead of the jump)
10 medicine ball slams

2X20 sandbag high pulls

8-19
40 pushups
40 squats
30 pushups
30 lunges (each leg)
20 pushups
30 calf raises
10 pushups
100 crunches
1 minute stomach vacuum
200 crunches
30 second stomach vacuum

8-20
roadwork: 3.6 mile easy run
29:23 total, 8:10 per mile
159 avg. heart rate
171 max heart rate
i'm recommitting myself to my running. i have been lazy about it and need to get my S*** back together, which means slower daily runs so that i have more energy for my speed/tempo/hill workouts...

6 rounds body bag
3 rounds shadowboxing

3X circuit:
10 burpees
10 med.ball slams
15 pushups
10 sandbag high pulls
10 one hand sandbag loading onto ring mat
5 pull ups
1 minute break

8-21
roadwork: 3.4 mile easy run
25:50 total, 7:36/mile
164 avg heart rate
176 max heart rate


10 minutes jump rope
2 rounds angle pad on wall
10 rounds mitts, focus on locating inside shots, making room for shots, and following those shots with a variety of befuddling foot placement. the last round was a burnout, very true to the term itself...

8-22
12X25 crunches
12X10 pushups
4X50 side crunches
4X25 squats
1X25 supermans, 5 second hold

8-23
roadwork: 3 mile speed session
400 meter warm up
1600 meters: 5:55 total, finally under 6 minutes by myself...usually i need a motivational source.
800 meter jog
2X400 meters: 1:27, 1:28. 1 minute rest between.
200 meter walk
6X100 meters: 17seconds w/ 20 second breaks between.
400 meter cool down

8-24
3 rounds heavybag
3 rounds body bag
3 rounds shadowboxing

circuit 3X:
10 burpees
10 med.ball slams
10 sandbag high pulls
10 bounce med. ball slams on wall (each side)
10 sandbag clean, press
5 one arm clean/load with sandbag (each side)
5 pull ups
10 shrugs w/16 kettlebell

8-27
roadwork: 3.3 mile easy run
27:56 minutes total, 8:35/mile
avg heart rate: 147
max heart rate: 164

it actually felt really good to run this slow after taking a couple of days off. the first .64 miles of this route was straight up a hill. it felt good to max my heart rate for this session at the beginning of the run instead of the end, it just seems to add a different dynamic to it AND, AND it forced me to slow down for the run, which is something i am challenging myself to do now so i can focus more energy into my speed workouts.

8-28
3 rounds shadowboxing

3X circuit:
10 box jumps w/24 inch box
10 clap pushups
10 med. ball slams
10 sandbag high pulls
10 keg overhead presses (holy shit...)
10 shrugs w/ 16 kettlebell

8-29
roadwork: 3.1 miles easy run
27:57 total, 9:01/mile
average heart rate: 161
maximum heart rate: 178
slowest ive ran in a long time, i fucked up my ankle playing floor hockey and then worked it over a bit more in the dodgeball semi-finals. its amazing how an injury makes your perceived effort so much higher...

200 crunches
200 side crunches
3X 30 second stomach vacuums
3X 15 squats
3X10 lunges (each leg)

8-30
3 rounds shadowboxing
3 rounds body bag
3 rounds double end bag
10 minutes jump rope

2Xcircuit:
10 burpees
10 sandbag highpulls
10 keg clean/press

8-31
roadwork: 3 mile easy run on track
22:38 total, 7:32/mile

9-1
roadwork: 4.33 mile tempo run
32:14 total, 7:26/mile
ran with a partner, ran a few stretches at well under 7 min. mile, and then slowed down for a bit.