JUNE

100-Day Pull-up Challenge

SUNDAY AM MONDAY TUESDAY WEDNESDAY 1
1. Row 500m 2. CF warm-up 3. Power cleans 7x1 155-175-185-195-205-215225 4. 5 Rounds: 10 TTB 15 Med ball cleans 20# 20 jump rope, every 5 DU 7.24 5. Stretch

THURSDAY 2
OFF

FRIDAY 3
1. 60 min. of plyo class

SATURDAY 4
OFF

PM

Softball Game 1 hr.

1. Row 500m 2. Cardio 60 min. 20 hill climb-20 stairmaster20 run

OFF

OFF

5
AM
LIFT
1. row 500m 2. CF warm-up 3. 5x5 squat 225, 235, 235, 235, 245 4. Hamstring culrs 35# each 3x10 5. 8 min abs 6. Ham ball curls 2x10 each leg/each exercise

6
8X200m
1. 8 min. run 2. Cal. Warm-u 3. 8x200m sprints, .28 PR 4. 8 min. run 5. stretch

7
OFF

8
LIFT
1. Row 500m 2. CF warm-up 3. Deadlift, 5x5 165-175-195215-225 4. Absstability8 min. 5. Ham curls, 35, 45, 45# 3x10 6. GH machine, 10# 3x10 7. 4x 100m back, 100m forw. 50 jump (every 5 DU's) 40 GHD sit-ups 30 1.5 pd kb swings 20 box jumps 9.37 7. Stretch

9
RUN
1. row 500m 2. CF warm-up 3. Tabata sequence 4x 20:10 4. 2 mile run, 14.20 5. stretch

10
STRETCH

11
RACE DAY! Pengelly Double Dip 2:18.55

PM

OFF

1. Swim, 45 minutes 2. Little league game

OFF

OFF

OFF

EAT

12
AM
OFF

13
OFF

14
OFF

15
1. Bike to park, 5 min. 2. Run 1 lap, 10 minute stretch/warm-up 3. "Small" modified Run 800m 50 flutter-kicks 50 burpees Run 800m 50 24" box jumps 38.26 w/poop breaks 4. 5 min. bike ride back

16
CF
1. Row 500m 2. CF warm-up 3. max pull-ups: 25 4. DB rows, 3x10 65# 5. 8 min. AMRAP: 185# squat x7 Pull-ups x7 7 rounds 6. 4 Rounds for time: 9 lateral burpees 15 24" box jumps 500m row 14.25 7. 4 min abs 8. stretch

17
TT ----7 miles---48.51

18
CF
1. Row 500m 2. CF warm-up 3. Swedish ball DB bench, 3x10 75# 4. Reverse rows, 20, 15, 15 5. 5 Rounds: 10 pulls 15 dips 20 1.5 pd KB swings 25 crunches 30 big rope jump ropes 18.05 6. 20 min. bike 7. stretch

PM

OFF

OFF

OFF

Softball Game, 1.25 hrs.

OFF

OFF

OFF

19
AM
OFF

20
Hike, 4 hoursSheep Mountan

21
INT
1. 1 mile jog to track 2. Calisthenic warm-up 3. 6x100m sprints 13 sec. 4. 3x 200,400,800 repeats 33 sec. 200; 1.16 400; 3.05 800 5. 1 mile jog from track

22
OFF

23
CF
1. 5 min. jump rope 2. CF warm-up 3. Deadlift 5x3 135-225245-265-295# 4. 20 minute AMRAP 3 dips 3 pulls 4 pistols/each leg 8 1.5 pd KB swings 16 Rounds 5. Abs, 8 min. core stabilization 6. Stretch

24
INT
1. Bike 10 min. 2. 8x300m 12% hill repeats 1.35-1.38 splits 3. Bike down

25
CF
1. Michiko walk 2. row 500m 3. CF warm-up 4. Power cleans 5x3 for form115-135-145-145115# 5. Machine rows 80-9090-90-95# 6. 15 min. AMRAP: 2x15ft rope climb 10 1.5 pd KB swings 20 push 8 rounds 7. Ham curls 50-55-60# each leg 8. Glute-ham machine 3x10 20-20-25# 9. Lunge sequence 3x4 each leg 45# bar

PM

OFF

Softball Game, 1.5 hrs

OFF

TT ----11 miles---City/street course 1:20.37 ~7.15/mile

OFF

Shoulder Strengthening work

MOW

26
AM
4 hrs. bike ride

27
CF
1. row 500m 2. CF warm-up 3. Squat 3x5 235, 245, 255 4. Weighted Rows 70# 3x10 5. Annie 50-40-30-20-10 Double unders (ev. 5) Sit-ups 4.29 6. 800m run 40 pulls/40 dips 800m run 9.54 7. Swed. Ball shoulder ex. 4#/each hand 8. TRX reverse rows 3x12 9. Stretch

28
CF
1. jump rope 5 min. 2. CF warm-up 3. 12-15-21-15-12 30" Box jumps Clap push-ups Deadlift 185# 15.39 4. 8 min. abs 5. stretch

29
OFF

30
CF
1. row 5 min. 2. Cal. Warm-up 3. Strength and recovery circuit: 25# OHS Pull-ups GHD sit-ups Glute-ham machin 25# DB Bench on swiss ball Thrusters 75# 3x15 for all 4. Ham curls 50-35-35# 3x10 5. Row machine, 60# 3x10 6. Swiss ball ham curls 3x10 for each movement 7. Bent over rows 70-90100# 3x10 8. 4 minutes of abs

PM

OFF

Softball Game

INT
1. Cal. Warm-up 2. 6x400m repeats 1.10, 1.15, 1.18, 1.19, 1.19, 1.19 3. stretch

TT ----8 miles---56.08 6.59/mile

OFF

CF warm-up: Callisthenic stretches Knee pulls T's, goal posts Lunges Arm circles Punters Hip movements

Exercises OHS squats, no weight pull-ups one leg box jumps dips back ext./glute ham machine push-ups abs