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Andy's Training
Tuesday, October 4, 2011
AOD Duty
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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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(7)
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(5)
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(14)
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(2)
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(2)
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(33)
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PCS
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Plyo Push-ups
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Pull-ups
(90)
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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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Road Run
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(29)
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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)
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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Weights
100m sprints and 300yd Shuttle yard run
9 Mile Ruck March
3 Mile Run
4 mile Run
Weights
3 Mile Run in Vibram 5 Fingers
Weights a.m. and 4 mile Run p.m.
3 mile run
Tabata Treadmill
Weights and KB Complex
3 Mile Run + 1 Mile Run with Kinsey
Mountain Biking McAllister Park and Weights
3.25 Mile Run (Slow) in Vibram 5 Fingers
APFT
Tabata Treadmill and Push-ups
6 Mile Ruck March
5 mile Run LSD pace and 200 push-ups
AOD Recovery
AOD Duty
Weights
800m Track Intervals
4 Mile Ruck March
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Andy
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