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Andy's Training
Wednesday, January 5, 2011
Walk/Run Progression
Walk 2 min (4 mph) / Run 3 min (6 mph) x 30 min
Groin stretches
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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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Run Progression / Metcon
Weights and MetCon
Walk/Run and Groin
Core and Groin Rehab
Staff Duty
Core
Bodyweight workout and Groin Rehab
Run/Walk and Groin Rehab
Walk/Run and Groin Rehab
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
Alyssa's Miscarriage
Walk/Run Progression and Groin Rehab
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Andy
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