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Andy's Training
Monday, January 24, 2011
Core and Groin Rehab
Core with TRX
-
Groin Rehab - Ultrasound/Foam Rolling/Stretching
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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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(2)
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Rower
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(1)
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(5)
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(4)
SL RDL
(13)
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(2)
Snatches
(9)
Split Squat Jumps
(1)
Split Squats
(6)
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(1)
Tabata Bicycle
(18)
Tabata Run
(14)
Tempo Run
(8)
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(6)
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(3)
Treadmill Run
(15)
Triceps Pressdowns
(2)
TRX
(17)
Turkish Get-ups
(8)
Wall Balls
(3)
Weight Vest
(6)
Weight Vest Run
(4)
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Run Progression / Metcon
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Walk/Run and Groin
Core and Groin Rehab
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Bodyweight workout and Groin Rehab
Run/Walk and Groin Rehab
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Groin Rehab
Groin Rehab
Weights
Walk/Run Progression and Groin Rehab
Groin Rehab and Core
TRX Workout and KB Metcon
Tabata Bicycle and Walk/Run Progression
Weight Workout and Core
Walk/Run Progression
TRX MetCon and Groin Rehab
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Walk/Run Progression and Groin Rehab
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Andy
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