September 2018 – Guelph Sprint Tri Sep 2 & MOAB 240 Prep (75-85 Miles per Week)

MONTH 10: GUELPH SPRINT TRIATHLON & MOAB PREP

275/365
Saturday, September 1, 2018
Daily Challenge
Workout: Guelph II Sprint Triathlon

Other training: none

276/365
Sunday, September 2, 2018
Daily Challenge
Workout: 5 Mile run

Other training: Resistance training: Legs – Heavy
Hex Bar DL – 4 X 5 @ 275
Box Squat – 4 X 5 @ 225,225,275,275
Leg curls -3 x 5 @ 140lbs

277/365
Monday, September 3, 2018
Daily Challenge
Workout: 5 mile run: 2 Mile run in the AM; 3 Mile run in the PM

Other training: Resistance training: Legs – light
Kettle bell goblet squats – 3 x 12 @ 24kg
WindMills with med ball – 3 x 10 each side
Long Lunge forward on stepper – 3 x 10 BW
Single leg DB RDL – 3 x 12 @ 30lbs

278/365
Tuesday, September 4, 2018
Daily Challenge
Workout: 5 mile run: 2 Miles in the AM; 3 Miles in the PM

Other training: Resistance training: Heavy Uppers
Bench press: 225X5, 255X5, 265X5, 270X5, 275X4
DB Floor Press: 3 x 6 @ 100lbs
Weighted Pullups: 3 x 5 @ 45lbs plate

279/365
Wednesday, September 5, 2018
Daily Challenge
Workout: Half Marathon
11 miles – 5 outside (hot weather) 6 on treadmill + 2 mile evening run

Other training: Para Bellum (boxing)

280/365
Thursday, September 6, 2018
Daily Challenge
Workout: 5 mile run

Other training: Resistance training – legs
Squat push press – 4 x 5 @ 115lbs (3-2-2-1)
RDL’s – 4 x 5 @135,185×3 sets
Heavy kneeling single leg glute raises – 3 x 5 @ 110lbs

281/365
Friday, September 7, 2018
Daily Challenge
Workout: 8 Mile Total: 3 Miles in the AM; 5 Miles in the PM Run to MEC

Other training: resistance training-
Incline BB bench: 3 x 20 @ 135lbs /ss/ 3-3-1 Push-ups 3 x 5
DB Rows – 3 x 20 @ 50 lbs
Rope Lat pull throughs – 3 x 12 @ fast pull, slow hold

282/365
Saturday, September 8, 2018
Daily Challenge
Workout: Paced 25 miles at Haliburton Forest Trail Run

Other training: none

283/365
Sunday, September 9, 2018
Daily Challenge
Workout: Paced 25 miles at Haliburton Forest Trail Run – 10 hours 11:30pm-9:30am

Other training: None

284/365
Monday, September 10, 2018
Daily Challenge
Workout: 5 mile run

Other training: Resistance training
RDLs – 3 x 10 @ 185 3-2-2
BB step ups 3 x 10 per leg /ss/ high plank super-mans
Leg side kickbacks – (high plank on bench positioning)

285/365
Tuesday, September 11, 2018
Daily Challenge
Workout: 4 Miles

Other training: Resistance
Bench Press – 245×5, 275×3, 295×1, 245×3 pause reps
Hack Squats – good morning’s /ss/ Wide stance slow squats
Single Leg box jumps /ss/ hang cleans @ 135– 3 x 10
Reverse Cable rows /ss/ Chin-ups

286/365
Wednesday, September 12, 2018
Daily Challenge
Workout: 15 miles Running: 11 miles 2:45am-5:15; 4 miles during workout

Other training: Resistance training
3000 m Row
300 skips
3 Mile run

287/365
Thursday, September 13, 2018
Daily Challenge
Workout: 4 Miles – 1.5 Miles on Hills 2,3,4,5,6,7 reps per set

Other training: Resistance training
SL RDL on Hack Squats
Clean and Jerk- 3 x 2 @ 135,155,185
Overhead squat – 3 x 10 @ light bar

288/365
Friday, September 14, 2018
Daily Challenge
Workout: 14 miles Running

Other training: None

289/365
Saturday, September 15, 2018
Daily Challenge
Workout: 5 Miles @ the track

Other training: Resistance training
BB rows – 3 x 20 @ 135
BW BB reverse rows
Incline rear delt raises – 3 x 30 @ 7.5 lbs

290/365
Sunday, September 16, 2018
Daily Challenge
Workout: 4.5 Miles – 200 m sprints – active rest, jog 1 lap, walk 100 m

Other training: Arms/stretching
Dips – 3 x 30 @ BW
Farmer Walks – 100 lbs 3 sets – turf start to finish and back /ss/ ab wheel
Close grip bench press – 3 x 20 @ 135lbs
Tricep rope extensions /ss/ hammer curls 3 x 15 /ss/ neck work on bench

291/365
Monday, September 17, 2018
Daily Challenge
Workout: 14 Miles

Other training: Resistance training
DeadLifts – 225×5(2 sets) Slow tempo, 275×5, 325×3
Bench press – 255×5,275×3,285×2,290×2

292/365
Tuesday, September 18, 2018
Daily Challenge
Workout: 4 Miles running

Other training: Resistance training
Abductors
Adductors
Kettle bell step ups /ss/ BW step up for explosiveness
Kettle bell thrusters – 3×10 @35lbs

293/365
Wednesday, September 19, 2018
Daily Challenge
Workout: 13.5 Miles
4.5 – 11 am
7 – 3pm
2 – 9pm

Other training: none

294/365
Thursday, September 20, 2018
Daily Challenge
Workout: 10km – 6 miles

Other training: Resistance training
Kettle bell hip hinges

Hack squat 3-3-3 tempo Good Mornings
SL Kettle Bell RDL’S
Massage with Steve

295/365
Friday, September 21, 2018
Daily Challenge
Workout: 20 Miles
8 Miles Trail/road
7 Miles Track
5 Miles treadmill

Other training: None

296/365
Saturday, September 22, 2018
Daily Challenge
Workout: 6 Mile run – 4 Mile bike

Other training: Resistance/isometric work
DB incline press: 60×20, 80×15, 90×15, 100×12
BB Rows: 3×15 @ 135lbs
Band isometric holds for glutes and hips

297/365
Sunday, September 23, 2018
Daily Challenge
Workout: 1 Mile active walk

Other training: None

298/365
Monday, September 24, 2018
Daily Challenge
Workout: 8 Mile run

Other training: Mobility work

299/365
Tuesday, September 25, 2018
Daily Challenge
Workout: 10 Mile run

Other training: Resistance training
V-Bar close grips drop sets
BW barbell reverse rows
TRX BW rows
Rope pull throughs

300/365
Wednesday, September 26, 2018
Daily Challenge
Workout: 10 Miles Total: 9 Mile run; 1 Mile stair Master

Other training: Para Bellum

301/365
Thursday, September 27, 2018
Daily Challenge
Workout: 13 Miles; 11 Mile run; 2 Mile Hill Stair Master

Other training: Massage from Steve

302/365
Friday, September 28, 2018
Daily Challenge
Workout: 18 Miles TOTAL: 15 Miles running, 3 miles walking

Other training: None

303/365
Saturday, September 29, 2018
Daily Challenge
Workout: 13 Miles: 8 Miles running; 2 Miles Stair Master Hill Climb, 3 Miles walking

Other training: Resistance training
DB Incline close press: 60×15,80×8(2)
Bench press: 225X10,245X6,275X3(2-0-2),135×30 close grip
DB Arnold press: 3×20 @ 30lbs
Close grip isometric pushup holds on kettlebells

304/365
Sunday, September 30, 2018
Daily Challenge
Workout: 12 Miles; 9 Miles Running + 3 Miles walking

Other training: Resistance/mobility work
DB gun run, ascending/descending sets
Band work: running motion
Glute band work – Lateral raises
45 degree glute BW kickbacks – hands on bar

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