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Andy's Training
Wednesday, September 1, 2010
Stationary Bicycle 30/30s
30/30's x 10
30 minutes total
Hip Abduction
3 x 15
Hip Adduction
3 x 15
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Upcoming Races
5 Feb - Natural Bridge Caverns Trail Run (http://www.redemptionrp.com/2012/NBCTrailRuns)
25 Feb - Wild Wendigo Adv Race http://www.toocoolracing.com/wendigo.html
10 Mar - Eco-Lonestar Adventure Race http://www.terrafirmaracing.com/view.asp?id=25
19 May - Spartan Sprint (www.spartanrace.com)
Current Max Lifts and Run Times
APFT (17 Jan 12)
Push-ups 71
Sit-ups 72
2 Mile Run 14:49
Total: 276
Bench Press: 250 lbs (23 Oct 11)
Overhead Squat: 115 x 5 (26 July 11)
Deadlift 335 x 1 (2014)
Power Clean: 205 (2012)
Snatch 135 x 3 (23 Jan 12)
Workout Goals
Push-ups: 80
Sit-ups: 90
2-mile run: 12:30
5k < 20:00
5 miles 35:00
Bench Press 275lbs
Front Squat 200lbs
Hang Clean 225lbs
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Stationary Bicycle Tabata
Stationary Bicycle 60/60's Intervals and Back
Metcon Ladder (Complex)
Bench Press and Metcon
Metcon (Hang Clean + Push-ups), Rotator Cuff
30/30's of Burpees
Upper Body and Kettlebell Work
Snatches, Good Mornings, and Altered Fran
ATSCI Kettlebell Instructor Course
ATSCI Kettlebell Instructor Course
Cleans and SL RDLs
Stationary Bicycle 30/30s
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Andy
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