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Hybrid Training Daily Log
Posted on 5/25/22 at 6:59 am
Posted on 5/25/22 at 6:59 am
There is a running thread and a daily strength thread, but nothing for 'hybrid' training. I thought this would be an easy way for sharing progress / tips for balancing running and weight lifting.
I'll start:
5/24 AM Run
5.8mi run - 7'50" pace
5/24 PM Strength Training
PPSA Grasshopper Wk 5 Day 1
1. Deadlift - 4 @ 215, 230, 230, 230
2. Bench Press - 5 @ 145, 155, 165, 165
3a. BB Bent Over Rows - 10 @ 95, 95, 100, 100
3b. Lat Raises - 20 @ 7.5, 7.5, 7.5, 7.5
4a. BB Curls - 10 @ 50, 50, 55, 55
4b. BB Shrugs - 10 @ 135, 185, 185, 185
Probably gonna slowly start bumping the calories up to match the longer runs that are going to be coming - training for a Half Marathon at the end of August. Currently eating ~2000cal Sun-Th and ~2500 Fri-Sat.
I'll start:
5/24 AM Run
5.8mi run - 7'50" pace
5/24 PM Strength Training
PPSA Grasshopper Wk 5 Day 1
1. Deadlift - 4 @ 215, 230, 230, 230
2. Bench Press - 5 @ 145, 155, 165, 165
3a. BB Bent Over Rows - 10 @ 95, 95, 100, 100
3b. Lat Raises - 20 @ 7.5, 7.5, 7.5, 7.5
4a. BB Curls - 10 @ 50, 50, 55, 55
4b. BB Shrugs - 10 @ 135, 185, 185, 185
Probably gonna slowly start bumping the calories up to match the longer runs that are going to be coming - training for a Half Marathon at the end of August. Currently eating ~2000cal Sun-Th and ~2500 Fri-Sat.
This post was edited on 5/25/22 at 1:07 pm
4
Posted on 5/25/22 at 8:36 am to TigerInCbus
I'm traveling this week, but there's a running path right on the river. My plan is to go run down there this evening.
Every 2:30 stop and do 15 pushups for 10 rounds, then 20 squats for 10 rounds
Every 2:30 stop and do 15 pushups for 10 rounds, then 20 squats for 10 rounds
Posted on 5/25/22 at 1:32 pm to Mingo Was His NameO
I am currently running ~31 miles per week and doing CrossFit 3-4x per week.
Training for a 50 miler in December, but trying to maintain functional fitness/strength.
Ideal plan is:
Mon: 6 Miles Zone 2 (AM) + CrossFit (PM)
Tues: 6 Miles Zone 2 (AM) + CrossFit (PM)
Wed: CrossFit
Thurs: 6 Miles Zone 2 (AM) + CrossFit (PM)
Fri: Rest/Recovery
Sat: Long Run (13 Miles)
Sun: Rest/Recovery
Training for a 50 miler in December, but trying to maintain functional fitness/strength.
Ideal plan is:
Mon: 6 Miles Zone 2 (AM) + CrossFit (PM)
Tues: 6 Miles Zone 2 (AM) + CrossFit (PM)
Wed: CrossFit
Thurs: 6 Miles Zone 2 (AM) + CrossFit (PM)
Fri: Rest/Recovery
Sat: Long Run (13 Miles)
Sun: Rest/Recovery
Posted on 5/26/22 at 1:40 pm to TigerInCbus
5/25 AM Run
2.6 mi recovery run - 7'40" pace
5/25 PM Strength Training
PPSA Grasshopper Wk 5 Day 1
1. Back Squat - 4 @ 170, 185, 195, 195
2. Chin Ups - 3 @ BW+15, BW+20, BW+20, BW+25
3. BB OHP - 5 @ 100, 100, 100, 100
4. Close Grip Bench Press - 10 @ 110, 115, 120
5a. BB Skullcrushers - 20 @ 35, 35, 35, 35
5b. BB Shrugs - 10 @ 135, 135, 145, 145
2.6 mi recovery run - 7'40" pace
5/25 PM Strength Training
PPSA Grasshopper Wk 5 Day 1
1. Back Squat - 4 @ 170, 185, 195, 195
2. Chin Ups - 3 @ BW+15, BW+20, BW+20, BW+25
3. BB OHP - 5 @ 100, 100, 100, 100
4. Close Grip Bench Press - 10 @ 110, 115, 120
5a. BB Skullcrushers - 20 @ 35, 35, 35, 35
5b. BB Shrugs - 10 @ 135, 135, 145, 145
Posted on 5/31/22 at 10:40 pm to TigerInCbus
EMOM8: Power Clean and Jerk (2x1) @155
Strict Press: 6x4@120
Snatch grip push Jerks 4x3@165
4 rounds:
20 Cal echo bike
1 round dt @105
Rest 4 minutes
2 rounds same as above
It took me 21 minutes to do the conditioning. I had no power output from Murph yesterday. I got off the first round of the echo bike and my quads were already blown up and I knew shite was going to be bad.
Superset of 4 rounds
15 reverse hypers
15 good mornings
C'mom baws hop on with me and do this amount of volume with me. Today was a pretty light day
Strict Press: 6x4@120
Snatch grip push Jerks 4x3@165
4 rounds:
20 Cal echo bike
1 round dt @105
Rest 4 minutes
2 rounds same as above
It took me 21 minutes to do the conditioning. I had no power output from Murph yesterday. I got off the first round of the echo bike and my quads were already blown up and I knew shite was going to be bad.
Superset of 4 rounds
15 reverse hypers
15 good mornings
C'mom baws hop on with me and do this amount of volume with me. Today was a pretty light day
This post was edited on 5/31/22 at 10:41 pm
Posted on 6/1/22 at 9:19 am to TigerInCbus
How are you liking the grasshopper plan? Care to give a review?
I run and bike a lot and think I might want to get back in the gym. Strength is definitely not my strongest point and I could use some help there. My legs, lungs, and stamina are strong AF for endurance sports, but that’s about it
I run and bike a lot and think I might want to get back in the gym. Strength is definitely not my strongest point and I could use some help there. My legs, lungs, and stamina are strong AF for endurance sports, but that’s about it
This post was edited on 6/1/22 at 9:27 am
Posted on 6/1/22 at 9:38 pm to Tornado Alley
Overhead squat
2x5 @115
1x5 @125
1x4 @135
1x3 @145
1x2 @155
4x1 @ 165,175,185,195
EMOM10 Snatch
5@135
3@145
2@150
Snatch Pulls from blocks
4x5 @175
Every 5 minutes x4
Run 400m
21 kb swings (53lbs)
15 burpees
Rest time remaining
Superset
10 db rows
15 db curls
Some abs to finish
2x5 @115
1x5 @125
1x4 @135
1x3 @145
1x2 @155
4x1 @ 165,175,185,195
EMOM10 Snatch
5@135
3@145
2@150
Snatch Pulls from blocks
4x5 @175
Every 5 minutes x4
Run 400m
21 kb swings (53lbs)
15 burpees
Rest time remaining
Superset
10 db rows
15 db curls
Some abs to finish
Posted on 6/2/22 at 12:05 pm to TigerInCbus
Firehouse day—ZONE 2 cardio 1-2hrs+stretch and foam roll
Non work day—AM EZ run 6 miles
PM—chest/back lift
Non work day—AM EZ run 6 miles
PM—lower body lift
Firehouse day—ZONE 2 cardio 1-2hrs+stretch and foam roll
Non work day—AM EZ run 6 miles
PM—shoulder/back lift
Non work day—Speed OR Hill work OR lower body lift
RINSE AND REPEAT
This is the base plan I follow and adjust mileage and volume according to what I’m training for. 3 kids and some sundays provide full rest days periodically. Looking to do a couple of 100s this fall/winter. Currently “leaning out”. BW 235ish
Non work day—AM EZ run 6 miles
PM—chest/back lift
Non work day—AM EZ run 6 miles
PM—lower body lift
Firehouse day—ZONE 2 cardio 1-2hrs+stretch and foam roll
Non work day—AM EZ run 6 miles
PM—shoulder/back lift
Non work day—Speed OR Hill work OR lower body lift
RINSE AND REPEAT
This is the base plan I follow and adjust mileage and volume according to what I’m training for. 3 kids and some sundays provide full rest days periodically. Looking to do a couple of 100s this fall/winter. Currently “leaning out”. BW 235ish
Posted on 6/4/22 at 1:21 pm to Macrell
EMOM 8:
Sqauat clean and split jerk @195
Sumo deadlift 3x6 @205
Every 20 seconds x 20
Deadlift @255
EMOM28
1. 15 Cal row
2. 10 thrusters @95
3. 15 Cal echo bike
4. Rest
Incline db bench press
4x15 with 45's and 50's
Sqauat clean and split jerk @195
Sumo deadlift 3x6 @205
Every 20 seconds x 20
Deadlift @255
EMOM28
1. 15 Cal row
2. 10 thrusters @95
3. 15 Cal echo bike
4. Rest
Incline db bench press
4x15 with 45's and 50's
Posted on 6/29/22 at 8:41 am to Mingo Was His NameO
06/29:
AM CrossFit:
Warmup - 12 Min EMOM
- 8 Front-Racked Barbell Lunges @45
- 6 Bar Facing Burpees
- 7 Hang Clean and Jerks @45
15 Min AMRAP:
- 10 Front-Racked Barbell Lunges @95
- 12 Bar Facing Burpees
- 10 Front-Racked Barbell Lunges @95
- 12 Clean and Jerks @95
PM Run:
- 6 Miles @ Zone 2
AM CrossFit:
Warmup - 12 Min EMOM
- 8 Front-Racked Barbell Lunges @45
- 6 Bar Facing Burpees
- 7 Hang Clean and Jerks @45
15 Min AMRAP:
- 10 Front-Racked Barbell Lunges @95
- 12 Bar Facing Burpees
- 10 Front-Racked Barbell Lunges @95
- 12 Clean and Jerks @95
PM Run:
- 6 Miles @ Zone 2
Posted on 6/30/22 at 7:46 am to Lawyers_Guns_Money
06/30
Doing a 17.76 mile run Saturday, so easy AM workout and a 6 mile zone 2 tonight. Rest day Friday.
AM Workout
- 1 Mile Run@ 8:04
- 4x8 DB Seesaw Row
- 5x20 seconds Superman
- 15 min EMOM: 15 sec Echo bike sprint on the minute
- 1 Mile Run @ 7:44
PM Run
- 6 Mile Trail Run (Zone 2)
Doing a 17.76 mile run Saturday, so easy AM workout and a 6 mile zone 2 tonight. Rest day Friday.
AM Workout
- 1 Mile Run@ 8:04
- 4x8 DB Seesaw Row
- 5x20 seconds Superman
- 15 min EMOM: 15 sec Echo bike sprint on the minute
- 1 Mile Run @ 7:44
PM Run
- 6 Mile Trail Run (Zone 2)
Posted on 6/30/22 at 9:01 am to Mingo Was His NameO
quote:
I'm traveling this week, but there's a running path right on the river. My plan is to go run down there this evening.
Every 2:30 stop and do 15 pushups for 10 rounds, then 20 squats for 10 rounds
I used to do this a ton in my late teens, early 20s.
5 mile run, stop every half mile or so and do bodyweight workouts, do HIIT for a portion of the run, calisthenics for a portion.
I was just doing what I wanted, I wasn't aware that other people did the same thing.
Maybe I'll start participating in this thread.
Posted on 7/5/22 at 11:30 am to Odysseus32
Updates from me..
Saturday 07/02
- 18 Mile long run
- Longest running of my life so far, really pushed me due to the heat as well as East TN hills (3k elevation gain)
Monday 07/05
AM CrossFit
- 5x4 Deadlift
- 10 min Toes to Bar EMOM
- 8 Min AMRAP: 36 Single Unders, 12 Medball Squat Cleans, 6 line facing burpees
PM Run
- 6 mile Zone 2
- Going to be ~95 degrees, so will def have to go slow and walk portions to keep HR under 146 BPM.
Saturday 07/02
- 18 Mile long run
- Longest running of my life so far, really pushed me due to the heat as well as East TN hills (3k elevation gain)
Monday 07/05
AM CrossFit
- 5x4 Deadlift
- 10 min Toes to Bar EMOM
- 8 Min AMRAP: 36 Single Unders, 12 Medball Squat Cleans, 6 line facing burpees
PM Run
- 6 mile Zone 2
- Going to be ~95 degrees, so will def have to go slow and walk portions to keep HR under 146 BPM.
Posted on 7/5/22 at 11:57 am to Lawyers_Guns_Money
Didn't know this thread existed, thanks L_G_M
Posted on 7/6/22 at 1:55 pm to PJMLSU
Wednesday 07/06
AM CrossFit
- 8 Min AMRAP (Warmup): 8 Front Racked Barbell Lunges @45, 8 Box Jumps @20, 8 Hang Power Snatch @45
- 4 Min AMRAP x4 Rounds (2 min between rounds): 12 box Jumps @24, 10 Front Racked Barbell Lunges @75, 8 Hang Power Snatches @75
PM Run
- 6 mile Trail
- Gonna be 105+ Heat index, so hoping to not die
AM CrossFit
- 8 Min AMRAP (Warmup): 8 Front Racked Barbell Lunges @45, 8 Box Jumps @20, 8 Hang Power Snatch @45
- 4 Min AMRAP x4 Rounds (2 min between rounds): 12 box Jumps @24, 10 Front Racked Barbell Lunges @75, 8 Hang Power Snatches @75
PM Run
- 6 mile Trail
- Gonna be 105+ Heat index, so hoping to not die
Posted on 7/6/22 at 8:15 pm to Lawyers_Guns_Money
7/6 (lunch)
Bench
4x4 @ 215
1x3 @ 230
Incline DB Press
2x10 @ 80
7/6 (Afternoon)
Run 4 miles HR avg 143
9:10 pace
I hate Summer!
Bench
4x4 @ 215
1x3 @ 230
Incline DB Press
2x10 @ 80
7/6 (Afternoon)
Run 4 miles HR avg 143
9:10 pace
I hate Summer!
Posted on 7/11/22 at 9:18 am to PJMLSU
Saturday 07/09
17 Mile Trail Run
Monday 07/11
AM Run:
7 Miles Zone 2
PM CrossFit:
- Deadlift 5x3
- 9 Min EMOM: Toes to Bar
- For Time (12 Min Time Cap):
50 DB Snatch #50
50 Double Unders
50 DB Thrusters #35
50 Double Unders
50 Single Arm DB Burpees #35
50 Double Unders
17 Mile Trail Run
Monday 07/11
AM Run:
7 Miles Zone 2
PM CrossFit:
- Deadlift 5x3
- 9 Min EMOM: Toes to Bar
- For Time (12 Min Time Cap):
50 DB Snatch #50
50 Double Unders
50 DB Thrusters #35
50 Double Unders
50 Single Arm DB Burpees #35
50 Double Unders
Posted on 7/13/22 at 2:23 pm to Lawyers_Guns_Money
Tuesday 07/12
AM Run
7 Miles Zone 2
PM Workout:
- Close Grip Bench: Work up to 3 heavy reps
- 8 Min EMOM: 3x Close Grip Bench @50% of heavy set
- Incline Hip Extension: 3x10
- Inverted Ring Row: 3x10
- 10 Min EMOM: 7 Sec Echo Bike Sprints
Wednesday 07/13
AM Crossfit:
- Warmup 8 Min AMRAP: 10x Hang Power Clean @45, 10x Front Squats @45, 10 Bar Facing Burpees
- 5 Min AMRAP: 5 Hang Cleans @115, 5 Front Squats @115, 5 Bar Facing Burpees
- 5 Min AMRAP: 5 Shoulder to Overhead @95, 10 Front Racked Lunges @95, 5 Bar Facing Burpees
- 5 Min AMRAP: 5 Clean and Jerks @95, 5 Front Squats @95, 5 Bar Facing Burpees
PM Run
- 3 to 5 Miles (Time Dependent)
AM Run
7 Miles Zone 2
PM Workout:
- Close Grip Bench: Work up to 3 heavy reps
- 8 Min EMOM: 3x Close Grip Bench @50% of heavy set
- Incline Hip Extension: 3x10
- Inverted Ring Row: 3x10
- 10 Min EMOM: 7 Sec Echo Bike Sprints
Wednesday 07/13
AM Crossfit:
- Warmup 8 Min AMRAP: 10x Hang Power Clean @45, 10x Front Squats @45, 10 Bar Facing Burpees
- 5 Min AMRAP: 5 Hang Cleans @115, 5 Front Squats @115, 5 Bar Facing Burpees
- 5 Min AMRAP: 5 Shoulder to Overhead @95, 10 Front Racked Lunges @95, 5 Bar Facing Burpees
- 5 Min AMRAP: 5 Clean and Jerks @95, 5 Front Squats @95, 5 Bar Facing Burpees
PM Run
- 3 to 5 Miles (Time Dependent)
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