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Andy's Training
Wednesday, October 5, 2011
AOD Recovery
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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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(9)
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(7)
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(5)
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(2)
Fran
(6)
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(14)
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(2)
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(2)
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(1)
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(29)
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(10)
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(27)
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(5)
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Kettlebell Complex
(7)
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(1)
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(1)
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Long Run
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Mary
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(4)
Mountain Biking
(33)
Murph
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Overhead Squats
(10)
PCS
(3)
Plyo Push-ups
(8)
Pull-ups
(90)
Push Jerk
(5)
Push Press
(18)
Push-ups
(90)
Pyramid
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Race
(2)
RDL
(9)
Rear Lunges
(15)
Road Biking
(12)
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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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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