11 January 2017 - Wednesday
A.M.
Warmed up on the bike for 30 minutes then did about 30 minutes of stretching/mobility
P.M.
Warm up: Limber Eleven
Operator Template - (Week 1 - 70%)
Bench: 160 for 5 sets of 5
Squat: 185 for 4 sets of 5
WPU: +15 for 5 sets of 5
KS-90's Log
Re: KS-90's Log
13 January 2017 - Friday
Group Workout, took yesterday off.
Painstorm
50 Burpees
100m Run
100 Pushups
200m Run
150m Lunges
300m Run
200 Squats
300m Run
150m Lunges
200m Run
100 Pushups
100m Run
50 Burpees
Time: 39:06
Fastest guy was 35 something.
Push ups were my weak point. I hammered out the first 65 without much rest then was doing sets of 3 to 5 by the end. Straight to sets of 10 next time.
Group Workout, took yesterday off.
Painstorm
50 Burpees
100m Run
100 Pushups
200m Run
150m Lunges
300m Run
200 Squats
300m Run
150m Lunges
200m Run
100 Pushups
100m Run
50 Burpees
Time: 39:06
Fastest guy was 35 something.
Push ups were my weak point. I hammered out the first 65 without much rest then was doing sets of 3 to 5 by the end. Straight to sets of 10 next time.
Re: KS-90's Log
15 January 2017 - Sunday
Pool Workout: Stroke Improvement/Conditioning
Going to start hitting the pool a couple times a week hopefully.
Pool Workout: Stroke Improvement/Conditioning
Going to start hitting the pool a couple times a week hopefully.
Re: KS-90's Log
16 January 2017 - Monday
Gonna take a change of direction with lifting. Made the switch to Fighter Template. Was trying to decide between it or Zulu. Going to go with fighter for now. Wish I had decided last week, but oh well. Going to take advantage of the extra recovery and try to learn a couple new things. Starting with becoming a better swimmer.
I am still expecting to progress with the lifting. I am actually curious to see how much I progress on fighter now that I have done 3 TB blocks. Im not setting any expectations with it but I think I will still see decent progress.
Morning
Fighter Template (Week 1 - 75%)
Bench Press: 170 for 5 sets of 5
Squat: 195 for 5 sets of 5
WPU: +25 for 5 sets of 5
Afternoon
Core
High Plank
Low Plank
Swiss Ball Dead Bug
Sit-ups
Flutter kicks
3 Rounds
No rest between exercises or rounds. Each exercise is performed for 1 minute. So 15 minutes total.
Cool Down Stretch
Evening
Pool Workout/Stroke Improvement
Gonna take a change of direction with lifting. Made the switch to Fighter Template. Was trying to decide between it or Zulu. Going to go with fighter for now. Wish I had decided last week, but oh well. Going to take advantage of the extra recovery and try to learn a couple new things. Starting with becoming a better swimmer.
I am still expecting to progress with the lifting. I am actually curious to see how much I progress on fighter now that I have done 3 TB blocks. Im not setting any expectations with it but I think I will still see decent progress.
Morning
Fighter Template (Week 1 - 75%)
Bench Press: 170 for 5 sets of 5
Squat: 195 for 5 sets of 5
WPU: +25 for 5 sets of 5
Afternoon
Core
High Plank
Low Plank
Swiss Ball Dead Bug
Sit-ups
Flutter kicks
3 Rounds
No rest between exercises or rounds. Each exercise is performed for 1 minute. So 15 minutes total.
Cool Down Stretch
Evening
Pool Workout/Stroke Improvement
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: KS-90's Log
Brutal. This one's going in the arsenal.KS-90 wrote:13 January 2017 - Friday
Group Workout, took yesterday off.
Painstorm
50 Burpees
100m Run
100 Pushups
200m Run
150m Lunges
300m Run
200 Squats
300m Run
150m Lunges
200m Run
100 Pushups
100m Run
50 Burpees
Time: 39:06
Fastest guy was 35 something.
Push ups were my weak point. I hammered out the first 65 without much rest then was doing sets of 3 to 5 by the end. Straight to sets of 10 next time.
Re: KS-90's Log
17 January 2017 - Tuesday
HIC: Indoor Power Intervals (C2 Rower)
Resistance on 10
2 minutes all out
3 minute rest
6 rounds
Hit 500m a few times. Going to try and get to 500m for 10 rounds eventually.
HIC: Indoor Power Intervals (C2 Rower)
Resistance on 10
2 minutes all out
3 minute rest
6 rounds
Hit 500m a few times. Going to try and get to 500m for 10 rounds eventually.
Re: KS-90's Log
18 January 2017 - Wednesday
Pool workout/Stroke Improvement: 1000m
Pool workout/Stroke Improvement: 1000m
Re: KS-90's Log
19 January 2017 - Thursday
Warm up: Limber 11
Fighter Template (Week 1 - 75%)
Squat: 195 for 5 sets of 5
Deadlift: 265 for 2 sets of 5
Bench Press: 170 for 5 sets of 5
WPU: +25 for 5 sets of 5
Warm up: Limber 11
Fighter Template (Week 1 - 75%)
Squat: 195 for 5 sets of 5
Deadlift: 265 for 2 sets of 5
Bench Press: 170 for 5 sets of 5
WPU: +25 for 5 sets of 5
Re: KS-90's Log
20 January 2017 - Friday
Group Workout (40 minutes)
Leg Raises
Push Press/OHP (95lbs)
Wall Sit
Pull ups
200m Run
Rest
Switch when runners finish
Group Workout (40 minutes)
Leg Raises
Push Press/OHP (95lbs)
Wall Sit
Pull ups
200m Run
Rest
Switch when runners finish
Re: KS-90's Log
22 January 2017 - Sunday
Pool Recovery Workout.
Pool Recovery Workout.