October 2018 – 3000 Metres Rowing per day & MOAB 240 ULTRA MARATHON 12-16

305/365
Monday, October 1, 2018
Daily Challenge
Workout: 3000 m row – 1 mile run

Other training: None

306/365
Tuesday, October 2, 2018
Daily Challenge
Workout: 3000 m row – 3 Mile run
1000 m row – 1 mile run x 3

Other training: Leg isometric movements

307/365
Wednesday, October 3, 2018
Daily Challenge
Workout: 3000 m row + 2 Miles (1 mile on 10 incline) – other mile light run

Other training: Resistance training: Anterior

308/365
Thursday, October 4, 2018
Daily Challenge
Workout: 3000 m row + 1.5 Miles incline running @ 5 speed – 15 minutes stair master @ 10
Circuit: 500 m row, .5 Mile incline run, 5 minute stair master, 20 hang cleans @ 95lbs, 500 m row

Other training: none

309/365
Friday, October 5, 2018
Daily Challenge
Workout: 3000 m row + 3 Mile run

Other training: None

310/365
Saturday, October 6, 2018
Daily Challenge
Workout: 3000 m row + 2 Mile run

Other training: Endurance upper body

311/365
Sunday, October 7, 2018
Daily Challenge
Workout: 3000 m row – 3 Mile run

Other training: Isometric Movements/exercises for hips, legs

312/365
Monday, October 8, 2018
Daily Challenge
Workout: 3000 m row + 5 Mile Bike +3 Mile run

Other training: Isometric exercises for core/legs

313/365
Tuesday, October 9, 2018
Daily Challenge
Workout: 3000 m row + 2 Mile run

Other training: Resistance training
Back: Body weight reverse pull ups
Drop sets lat pulldowns
DB rows – 3 x 10 @ 85lbs

314/365
Wednesday, October 10, 2018
Daily Challenge
Workout: 3000 m row + 2 Mile run

Other training: None

315/365
Thursday, October 11, 2018
Daily Challenge
Workout: 3 Mile walk
Fly out to Utah for MOAB 240

Other training: none

316/365
Friday, October 12, 2018
Daily Challenge
Workout: MOAB 240 – DAY 1

Other training: None

317/365
Saturday, October 13, 2018
Daily Challenge
Workout: MOAB 240 – DAY 2: Dropped out at Mile 80 (Torn Calf)

Other training: none

318/365
Sunday, October 14, 2018
Daily Challenge
Workout: 2 Mile walk – recovery

Other training: none

319/365
Monday, October 15, 2018
Daily Challenge
Workout: 3000 m row

Other training: Rehab calf

320/365
Tuesday, October 16, 2018
Daily Challenge
Workout: 3000 m row

Other training: Rehab calf

321/365
Wednesday, October 17, 2018
Daily Challenge
Workout: 3000 m row

Other training: Resistance training
Incline Bench press: 3 x 4 @ 225 2-0-2
DB seated shoulder press: 3 x 12 @ 60 lbs
Tricep rope extensions: 3 x 15

322/365
Thursday, October 18, 2018
Daily Challenge
Workout: 3000 m row

Other training: Resistance training
Upper anterior:
Bench press: 225×8,245×8,255×8
Arnold press: 3×8 @ 50 lbs
Cable lateral raises

323/365
Friday, October 19, 2018
Daily Challenge
Workout: 3000 m row

Other training: none

324/365
Saturday, October 20, 2018
Daily Challenge
Workout: 3000 m row

Other training: Resistance training
Back: Narrow lat pulldowns: 3×10 (last set drop set)
Seated Cable rows: 3 x 8 -2-1-2 tempo
Lat rope pull throughs – 3 x 12 -2-1-2 tempo
Single arm cable pull downs – 3×8 -1-1-2 tempo
Seated machine reverse rows SA – 2×10 0-1-2 tempo

325/365
Sunday, October 21, 2018
Daily Challenge
Workout: 3000 m row

Other training: None

326/365
Monday, October 22, 2018
Daily Challenge
Workout: 3000 m row

Other training: Strength Back workout
BB Rows – 5 x 5 @ 185
Weighted pull ups – 3 x 5 @ 25lb kettle bell 1-1-2
T-Bar row – 3 x 6 @ 2 plates – hold at top

327/365
Tuesday, October 23, 2018
Daily Challenge
Workout: 3000 m row
Other training: none

328/365
Wednesday, October 24, 2018
Daily Challenge
Workout: 3000 m row

Other training: Strength Chest day
BB bench: 6,5,4,3 @ 245,255,275,285
Incline DB press: 3 x 6 @100 lbs – tempo 3-1-2
Medicine ball alternating SA push-ups – fast twitch – 3 x 10 each arm
Trciep’s superset – extensions /ss/ reverse ex. – 3 x 15

329/365
Thursday, October 25, 2018
Daily Challenge
Workout: 3000 m row

Other training: None

330/365
Friday, October 26, 2018
Daily Challenge
Workout: 3000 m row

Other training: Resistance training
Glutes/calfs:
Side Leg raises – slow tempo
Clamps
Isometric calf raises
Front isometric leg holds
Adductors /ss/ abductors – hold at top

331/365
Saturday, October 27, 2018
Daily Challenge
Workout: 3000 m row

Other training: Arms
DB Bicep curls – 3 sets x 12 – first 4 reps, 4 second hold, next 2, 2 second holds, burnouts
BB bicep curls – 3 sets x 12 – first 4 reps, 4 second hold, next 2, 2 second holds, burnouts
Triceps extensions /ss/ reverse triceps
Close grip Med ball push-ups

332/365
Sunday, October 28, 2018
Daily Challenge
Workout: 3000 m row
Other training: None

333/365
Monday, October 29, 2018
Daily Challenge
Workout: 3000 m row

Other training: Resistance training – Back – strength
T-bar rows – 2 plates and a 25 – 3 x 6
BB rows – 4 x 5 @ 185 lbs
Chin ups – BW – slow

334/365
Tuesday, October 30, 2018
Daily Challenge
Workout: 3000 m row

Other training: None

335/365
Wednesday, October 31, 2018 – HALLOWEEN
Daily Challenge
Workout: 5000 m row

Other training: Chest
BB bench press – 6,5,4,3 @ 245,260,275,290
BB incline – 3 sets x 12 – first 4 reps, 4 second hold, next 2, 2 second holds, burnouts @ 135lbs
Cable Flys – down to up @ 60 lbs – 3 x 8 – hold 1-2 sec. @ the top

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