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Andy's Training
Saturday, May 21, 2011
Graston May 21 - 22
Portland, OR Graston Technique
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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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Kettlebell Complex
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Long Run
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(33)
Murph
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PCS
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Plyo Push-ups
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Pull-ups
(90)
Push Jerk
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Push Press
(18)
Push-ups
(90)
Pyramid
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Race
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RDL
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Rear Lunges
(15)
Road Biking
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Road Run
(100)
Rotator Cuff
(19)
Rower
(12)
Ruck March
(7)
Run Metcon
(4)
Run/Walk
(29)
Seated Rows
(22)
Shoulder Press
(29)
Shuttle Run
(1)
Single Arm Snatch
(5)
Skull Crushers
(4)
SL RDL
(13)
SL Squats
(2)
Snatches
(9)
Split Squat Jumps
(1)
Split Squats
(6)
T-Bar Rows
(1)
Tabata Bicycle
(18)
Tabata Run
(14)
Tempo Run
(8)
Thrusters
(6)
Trail Run
(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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Graston May 21 - 22
Autologous Blood Injection right proximal groin
4 mile Run
Kettlebell Single Arm Snatch Workout
400 meter Repeats
Circuit x 20 min
8 x 100m sprints
Kettlebell Complex; 9-12 PRT Training
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Andy
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