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Downloaded some new music so I cranked it up and did about 20 minutes of jumprope.

I just went continuously doing the shuffle, high knees, crossovers and a few double unders as well as several sprints mixed in throughout the 20 minute session.

I didnt count steps or anything but at the end I was huffing and puffing and drenched in sweat. Pretty good for a random improv evening session.

Last edited by AKPENDUDE; 03/28/17.
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Good day here. Got to sleep in on my day off. Sun shining and 50 some odd degrees outside when I finally woke up. Took the dogs for about a 7 mile walk then ran some errands. Finished my strength training with squats, overhead press, dead lifts, and dips. No personal records broke, but a good clean workout that has me feeling good and worked. Man its amazing how much getting some sleep and being well hydrated improves your physical and mental stamina.

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-dips 5x8
-pull-ups 5x8
-push ups 5x15

-20 minutes jump rope using my crossrope, switching between heavier and lighter ropes.

-simple tabata stuff
-mountain climbers
-air squats
-burpees


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our perfect running weather continues smile highs in the low 50's, this 5-ish mile loop was completely snow and ice free- first time since November, maybe spring is here

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I haven't been on here in a while, some really good training being done it looks like. Coaching skiing on the weekends hasn't been a big help for adding any mass to my body but I am getting stronger slowly and unsurely.

Tonight I did:

Warmup, 3 rounds w/ 1 minute rest periods between rounds

DB swing (KBs are in short supply) 50# x 10
Dead hang pull-ups x 10
Goblet squats 50# x 1"

Strength:

Back squat, warmup went 135x10x2, 205x10, 225x8
Pyramid back squat sets: : 275x8, 295x5, 315x3, 335x1, 315x3, 295x5, 275x8, 275x8, 225x10

Single leg lunges w/ 65# DBs. 4 sets of 8 per leg

Side box raises w/ 50# DB held in goblet position, 4 sets of 8 per leg

Stamina: 10 rounds of stair sprints. Definitely need to up my cardio stuff and work on my lung health (asthma has been crappy lately).

Tanner

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Leg Day
Hack squats
Kettlebell squats
Plate squat to tricep pullover
Squats

Tricep ropeextension pulldowns
Preacher Curls
Hammer strength curls
Jailhouse dips on bench

C2 Intervals 3 X 200m 3 X 500 m

Bike for 30 min

Easy day - Three days of moving freight at SW.
Its irregular and weird movements so I will have to do my stairmaster at home for cardio.

Figure I have been good so I got Growler of Midnight Sun Brewery Panty Peeler that I am enjoying right now!

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got a really nice 7-ish mile run in after work, light rain the entire run, but w/ a windshirt on I was perfect; saw the first crocuses of the year, not many, but a few; also saw evidence of a decent size black bear working the area- I actually ran this route in reverse- it has a 3 mile climb, not super steep, but steep nonetheless smile

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Ran my 5k loop, just sort of cruised it, in around 21 minutes.

After I did the 5k loop I did a timed 1.5 mile loop in 9:09. I'd like to get that under 9 at some point.

Called it good today with just the running.

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^ remind me not to run with you- that's pretty fast smile

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Originally Posted by mtwarden
^ remind me not to run with you- that's pretty fast smile


I used to run TONS marathons, umtramarathons, ironman triathlons etc. now days just shorter 5k- 10k at most.

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Just a tip for the runners. At the end of a run after your warm down, try laying on the floor with your legs up against the wall. I used to do this when I was in xc/indoor/outdoor track. It helps dissipate the lactic acid and will help with soreness.

I tried helping a co-worker with his running, he wanted to get his endurance up and he asked for my advice. I gave him some pointers. He called me an idiot and ignored what I told him. A couple weeks later he was hobbled up with shin splints and an ankle injury. He told me that a warm up run and stretching was totally unnecessary. Starting out distance is most important, not speed. Build the base first and work on interval work later.

Rant over smile

I should start running soon. I have a goat hunt coming up in August......

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Squats sets of 10: 225, 275 thrice

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Just wanted to get something fairly fast but really hard in today so I busted out my crossrope I used a 1lb rope and a 1/4lb rope. The 1lb rope is brutal.

-100 jumps (1lb)
-80 jumps, high knee sprints (1lb rope)
-70 rope jacks (1lb rope)
-100 mountain climbers
-75 bw squats
-30 double unders (1/4lb rope)
-40 push-ups
-15 double unders (1/4lb rope)
-15 burpees

It was pretty brutal and the worst part is when Igrabbed my phone to see how long it took, I saw I hadn't hit start on the timer so now I need to do it again at some point.

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5.5 mile son the trails- about 1500' of gain; mid 50's near perfect running weather all week smile

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This morning I walked the dogs then jogged 3 miles on the treadmill. Off tomorrow so I'll go for a longer walk and then hit the weights.

Going hiking with The Wife this weekend. She's a powerful hiker and can really set a pace. We should burn up some miles.

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some fit beasts ITT!!!

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Treadmill intervals: 23 Min

4x5: Squats-Standing press-

10x5 chin ups, leg extensions

10 burpees

Treadmill intervals: 23 Min


laissez les bons temps rouler
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easy-ish day today.

-20 minute jumprope session, steady pace, alternate foot (both feet at the same time feel strange to me.

-10x10 one hand kb swings
-10 turkish get ups

w/32kg kettlebell.

thats it for today, maybe 35 minutes of working out.

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16 miles snowshoeing in the Rattlesnake Wilderness, no shortage of snow

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I didn't have a lot of time so I just did a challenge session from the tactical barbell 2 book. It's called the praetorian hills workout I guess it's like a South African special forces workout.

I took a 24kg kettlebell to my hill where I do sprints (~ 30m but steep enough).

The workout goes like this:

-10 swings
-"sprint" the hill....carrying the kettlebell to the top.....
-10 goblet squats with the kettlebell

Then walk down the hill x 10..

For the last few sets I wasn't running much at all.


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