Barrhaven Tri Pack
Having fun keeping fit in Barrhaven, ON
Monday, July 21, 2014
Now training for...
Now training for the Army Run Half Marathon. I'm using Hansons Half Marathon Method as a training plan and it's going well. I started with only 12 weeks to train, so I've been ramping up to the mileage in the program. They explain training paces very well in the book. I adjust the paces to a 10 min run-1 min walk strategy that I'd like to run for the half, so I run a little faster in the easy, long and tempo runs to get the 1 min walk break. For the speedwork I run paces based on my ever-so-hopeful finishing time.
Saturday, April 5, 2014
Spring!
I saw my first robin of the year today.
What's up:
3-day per week Total Body workout from Jim Wendler's 5/3/1 program
5K interval run
1 hour interval run with MPak
Hopefully getting out on the bike this week!
What's up:
3-day per week Total Body workout from Jim Wendler's 5/3/1 program
5K interval run
1 hour interval run with MPak
Hopefully getting out on the bike this week!
Sunday, March 30, 2014
Monday March 31
1-1
Squat | 10x | BAR |
5x | 60 | |
5x | 70 | |
5x | 95 | |
5x | 105 | |
5+ | 120 | |
Pushups | 3x10-15 | |
DB Rows | 3x10 | 35 |
Russian Twist | 3x10 | 15 |
Good Mornings | 3x10 | 45 |
Sunday March 30
Week 3D
Bench Press
3 rounds of:
Bench Press
- 5 x 60lbs
- 3 x 70lbs
- 1+ x 80lbs
3 rounds of:
- 10 Ring Dips
- 10 DB Presses (20lbs)
- 20 Russian Twist (12lbs)
Friday, March 28, 2014
Friday March 28
Week 3C
Deadlift
3 rounds of:
Deadlift
- 5x 145 lbs
- 3x 160 lbs
- 1+x 180 lbs
3 rounds of:
- 10 DB Lunge e/s (20lbs)
- 10 Hanging Knee Raises
Wednesday, March 26, 2014
Thursday March 27
Week 3B
Press
3 rounds of:
Press
- 5x 60 lbs
- 3x 65 lbs
- 1+x 75 lbs
3 rounds of:
- 10 tricep extensions (25lb)
- 10 pushups
- 30 bicycles
Tuesday, March 25, 2014
Tuesday March 25
Week 3 A
Warmup
Back Squat
3 rounds of:
Warmup
Back Squat
- 5x 100 lbs
- 3x 115 lbs
- 1+x 125 lbs
3 rounds of:
- 30 Glute Bridges (12lb DB on hips)
- 10 Box Step Up e/s (15lb DB)
- 20 plank tucks on ball
Friday, March 21, 2014
Sunday March 23
Week 2D
Bench Press
3 rounds of:
Bench Press
- 3 x 60lbs
- 3 x 65lbs
- 3+ x 75lbs
3 rounds of:
- 20 Wallball
- 10 Ring Dips
- 100 jump rope
- 10 DB Presses (20lbs)
- 20 Russian Twist (15lbs)
Thursday, March 20, 2014
Friday March 21
Week 2C
Deadlift
3 rounds of:
Deadlift
- 3x 135 lbs
- 3x 155 lbs
- 3+x 170 lbs
3 rounds of:
- 20 slamball (20lbs)
- 20 KBS (35lbs)
- 30 mountain climbers
- 10 DB Lunge e/s (20lbs)
- 10 Hanging Knee Raises
Tuesday, March 18, 2014
Thursday March 20
Week 2B
Press
3 rounds of:
Press
- 3x 55 lbs
- 3x 60 lbs
- 3+x 70 lbs
3 rounds of:
- 20 box jumps
- 10 tricep extensions (20lb)
- 20 speed skaters
- 10 pushups
- 30 bicycles
Sunday, March 16, 2014
Tuesday March 18
Week 2 A
Warmup
Back Squat
3 rounds of:
Warmup
Back Squat
- 3x70% (95 lbs)
- 3x80% (105 lbs)
- 3+ x90% (120 lbs)
3 rounds of:
- 10 KB Snatches e/s (20lb)
- 30 Glute Bridges (12lb DB on hips)
- 20 burpees
- 10 Box Step Up e/s (15lb DB)
- 20 plank tucks on ball
Friday, March 14, 2014
Sunday March 16
Week 1D
Bench Press
3 rounds of:
Bench Press
- 5 x 65% (55lbs)
- 5 x 75% (60lbs)
- 5+ x 85% (70lbs)
3 rounds of:
- 20 Wallball
- 10 Ring Dips
- 100 jump rope
- 10 DB Presses (20lbs)
- 20 Russian Twist (15lbs)
Thursday, March 13, 2014
Friday March 14
Week 1C
Deadlift
3 rounds of:
Deadlift
- 5x65% (125 lbs)
- 5x75% (145 lbs)
- 5+x85% (160 lbs)
3 rounds of:
- 20 slamball (20lbs)
- 30 KBS (35lbs)
- 40 mountain climbers
- 10 DB Lunge e/s (20lbs)
- 10 Hanging Knee Raises
Tuesday, March 11, 2014
Thursday March 13
Week 1 B
Push Press
3 rounds of:
Push Press
- 5x65% (50 lbs)
- 5x75% (60 lbs)
- 5+x85% (65 lbs)
3 rounds of:
- 20 box jumps
- 10 tricep extensions (20lb)
- 20 speed skaters
- 10 pushups
- 30 bicycles
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