Wednesday- 10k Rematch

warm-up
stretch

WORKOUT
Run 6 miles at 1% incline

cool-down
5 min slow jog
stretch
SLEEP!

Tuesday- Ruck

Monday- Ruck
warm-up
light stretch

WORKOUT
Ruck Race- Y Mountain with 20 lb pack

*Time starts when you close the car door and stops when you get to the top of the Y (where the line breaks across the top)*

cool-down
beautiful hike down the Y

Monday- Ride 2 laps

warm-up
light stretch

WORKOUT
Ride 2 laps

*focus on staying seating during hill climbs*

http://www.mapmyrun.com/route/us/ut/provo/orem%202%20laps/754123748787040964

Saturday- Rex Lee Run

Rex Lee Run- 10K Race in Provo, UT

The Memorial Rex Lee Run is a race done in memory of Rex Lee and to raise awareness for cancer. The entrance fee goes to support cancer research.

Rex Lee Run

This year I ran in memory of my grandmother who lost her life to cancer just 2 days before the race and for my other grandmother who is currently fighting cancer.

Thursday- Season Opener Training

warm-up
stretch
easy 50

WORKOUT
7- 300's
Try to find your race pace where you are working hard but still have plenty in the tank when you get done with a set. Rest time= work time

cool-down
easy 50
stretch
SPA TIME!

Wednesday- Spin My Wheels

warm-up
stretch

WORKOUT
Ride 45 min at medium pace

THEN...
1 hour spin class

cool-down
long stretch

Tuesday- Damn Those Hills!

warm-up
stretch

WORKOUT
45 min hill workout on treadmill

cool-down
jog 5 min
stretch

Monday- Back in the Pool

warm-up
5 underwater 25's
stretch

WORKOUT
1-2-3-4-5-4-3-2-1

cool-down
easy 50
stretch

Thursday- Get Ready for 10K

warm-up
5 min jog
stretch

WORKOUT
4.5 miles @ 5K race pace

cool-down
walk/jog .25 mile

Wednesday- Half Murph

warm-up
stretch
jog for 5 min

WORKOUT
Half Murph
1 mile run
50 pull ups
100 push ups
150 air squats
1 mile run

FOR TIME- Rest as little as possible

cool-down
Lie on the floor in pain

Tuesday- Do Your Part

Today is a rest day because I will be donating blood. I feel like this is a duty to all those who do nothing more than work a 9-5 jobs, put their feet up to watch TV at night, and do the weekend warrior thing. There are many out there that put their lives on the line so we do nothing more take them for granted. Giving blood isn't much but you just might be able to return the favor to those brave few. So today, I say- THANK YOU

Monday- Back to Running

warm-up
stretch
10 pull ups
20 push ups
30 squats

WORKOUT
FRAN
21-15-9
Thursters, Pull-ups

Then...
Run 2 miles at 5k race pace
2 min slow jog

cool-down
job 5 min
stretch

Saturday- Long Ride

warm-up (YEAH RIGHT!)
stretch

WORKOUT
http://www.mapmyrun.com/ride/united-states/ut/provo/574500134387

cool-down
stretch
Nice hot shower!!!

Friday- 100 Hurts So Good

warm-up
stretch
easy 75

WORKOUT
Swim 100 meters
10 deck ups
10 underwater knees to chest
5 knees to each side

15 SETS ON THE 4 MIN

*REQ- at least one time during each 25- bring your head up out of the water to simulate a triathlon swim.

cool-down
easy 50
stretch
SPA TIME!

Thursday- Combat Ready (well...in a few months)

warm-up
stretch

WORKOUT
Ruck with 20 # pack up Y mountain

cool-down
nice walk down the mountain



Well at least this is what it will look like in a month or two :)

Wednesday- Provo Ride

warm-up
quick stretch

WORKOUT
Ride 17.5 miles around Provo

Tuesday- Strength Through Unity, Unity Through Pain

warm-up
stretch 5 min jog

WORKOUT
Fitness circuit- TIMED
db= dumb bell
bb= bar bell

*1-handed clean and press- 25 # db (25 each side)
*20 ball slams- 6 # ball
*100 air squats
*30 1/2 burpee & rev curl- 25 # bb
*30 floor sweepers- 50 # db

2 TIMES THROUGH

cool-down
stretch

Monday- Half As Long, Faster

warm-up
Stretch
Easy 50

WORKOUT
Swim 1000-500-250-125-75-50

Rest no more than 2 min between sets

cool-down
stretch
SPA TIME!

Saturday- Outside Again

Warm-up
Quick stretch

WORKOUT
Ride outside- Provo-->Orem and down the mountain

Cool-down
Stretch and knock back a cold one....Gatorade that is

Friday- Dead and Still Running

Warm-up
Stretch
10 pull ups
20 push ups
30 squats

WORKOUT
Deadlift 5-5-5-5-5
max payload but finishing all 5 reps each time is most important

THEN....
Run 45 min alternating
5 min flat at fast pace
5 min at 4% incline at medium pace

Cool-down
slow 5 min jog
stretch

Thursday- Quick and Hard

Warm-up
Stretch

WORKOUT
30 min run AFAP (as fast as possible)

Cool-down
slow jog for 5 min
stretch

Wednesday

Warm-up
Stretch
Easy pace 100

WORKOUT
10- 50's on the 1:15
10- 50's on the 1:10
REST 4 min
10- 25's on the :30
REST 4 min

500 at race pace

Cool-down

Tuesday- Hard Ride

Warm-up
Stretch

WORKOUT
Ride 30 min at fast pace with level 7 resistance

Spin class

THEN...
20 crunches
20 touch the skies
15 side crunches (each side)

3 times through

Cool-Down
Stretch

Tuesday- Count to 5

Warm-up
stretch
100m slow

WORKOUT
1-2-3-4-5-4-3-2-1

Try to average each 50 on the 55
45 seconds rest for every 100 of work
Last 100 is L10 sprint

Cool-down
50m free
50 m breast
stretch

Monday- Gettin Back into It

Warm-up
stretch

WORKOUT
50 clean and press w 95# bb

THEN...
20 min run AFAP (as fast as possible)
40 min ride AFAP

Cool-down
stretch

Saturday- Easy as 1, 2, 3

Warm-up
stretch
easy 75

WORKOUT
100 on the 2:30
200 on the 5:00
300 as fast as possible

Rest 2:30

3 SETS

Cool-down
stretch
HOT TUB!!!

Thursday- Uphill Battle

Warm-up
stretch
5 min jog at easy pace

WORKOUT
5 min @ 5% inc @ 5.0 pace
5 min @ 0% inc @ 7.0 pace
NO REST

6 rounds- 1 hour total time

Cool-down
5 min jog at easy pace
stretch

Water Wednesday

Warm-up
stretch
50 at easy pace

WORKOUT
10- 100's on the 2:45 (sad I know)

THEN...
400 at race pace

Cool-down
50 at easy pace
stretch

SPA TIME!

Tuesday- Spin Your Wheels

Warm-up
stretch

WORKOUT
Spin class

THEN...

10 min steep incline walk
10 min jog at 10 min mile pace

THEN...
20 half ball crunches
20 side bends w 45# db

Cool-down
stretch

Monday- Runin Wild

Warm-Up
stretch
mix warm up with 1st set

WORKOUT
Run as fast as possible 7 min
walk 3 min

4 sets

THEN...
30 crunches
20 side crunches (each side)
20 touch the skies

3 rounds (no rest)

Cool-down
stretch

Saturday- Row Circuit

Warm-up
stretch
2 min row at easy pace

WORKOUT
Circuit with 4 stations:

Row 1000 meters
10 ball slams with 8# ball
40 air squats
10 Get-Ups w 15# db

3 Rounds

Cool-Down
stretch

Friday- Circuit Circuit

Warm-up
stretch
jog 5 min

WORKOUT
Circuit with 4 stations

Jump rope 3 min
20 balancing lunges (each leg)
20 clean and jerk w 60# bb
20 pole touch the skies

3 sets

Cool-Down
stretch

Thursday- "You do like the rest of us do- you run you @$$ off."

Warm up
stretch

WORKOUT
30 min run as fast as possible
(3.25 miles)

5 min cool down
2 min for water

Then....
15 min run as fast as possible
(1.75 miles)

Cool-down
5 min slow jog
stretch

NOTES:
I would just like to say one thing about Gold's Gym and the ideology that is associated the franchise gym mentality. Its pathetic. In the search for new members, salesmen who pose as "workout experts" are nothing more than fast talking paper pushers. If you want a lesson in fitness- do an Ironman. If you want a lesson in nutrition- do the Master Cleanse. If you think getting a job as a salesmen makes you an intelligent member of the fitness world, just know that the rest of us who live it, look at you and laugh to ourselves.

Wednesday- Burp and jump

Warm Up
stretch

WORKOUT
50 burpee pull ups for time
(9:23)

Then....
Ab circuit- 3 rounds no rest
-machine crunches
-bench v's
-standing side bends w 45# db

Then....
Spin class- 45 min

Cool Down
slow ride- 5 min
stretch

Tuesday- Uphill Battle

Warm-up
stretch
----------------------------
Workout
15 pull ups (assisted w 100#)
20 dips (assisted w 100#)
30 air squats

3 rounds

Then...

40 min run
-10 uphill (12 @ 3.1 w 5# db)
-20 flat (@ avg 6.3)
-10 uphill (12 @ 3.1 w 5# db)

Then...
20 touch the skies
30 slow crunches
20 (each side) side crunches

No rest between sets
2 rounds
----------------------------
Cool-Down
stretch

Back in Business

Saturday- Loooooong Way to Go....

So my blog finally got turned back on by Blogger. Apparently a site that I had to map out a workout was flagged as a spam attack. Glad thats over! Since my incredible experience with the Utah Half and then the Larry H Miller Tour de Utah 300 Ride, I decided to give the workouts a little break.

Wakeboarding one day at the lake turned my world upside down when I tore my MCL. No surgery was needed but it was serious enough that I was left on the DL for a long time. 4 months and 35 pounds later I am back in action!

You will notice my workouts are quite a bit less intense- because that's all I can handle right now!

So here was Saturday's Workout:

Warm-Up
Stretch
Hand stands

Workout
30 min AFAP- 3.15 miles (UGLY!)
Get HR down to 100 (as long as it takes)
5k row for time- 20:57 (UGLY!)

Cool-down
Elliptical
Stretch