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TM Training

The document contains a training schedule spanning December 2011 through April 2012. It lists daily workouts which include runs of varying distances and times, strength training circuits with bodyweight exercises and weighted lifts, and crossfit-style WODs (workouts of the day). The schedule progresses over time with longer runs and more challenging WODs incorporating increasing weights and complex movements. Key dates include a 50km ultra run on January 1st and participation in a Tough Mudder event on April 13th.

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Austin Smith
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43 views4 pages

TM Training

The document contains a training schedule spanning December 2011 through April 2012. It lists daily workouts which include runs of varying distances and times, strength training circuits with bodyweight exercises and weighted lifts, and crossfit-style WODs (workouts of the day). The schedule progresses over time with longer runs and more challenging WODs incorporating increasing weights and complex movements. Key dates include a 50km ultra run on January 1st and participation in a Tough Mudder event on April 13th.

Uploaded by

Austin Smith
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 4

January 2012

Training Sunday 1 Monday 2 Tuesday 3 Wednesday 4 Thursday

December 2011 S M 4 5 T W 6 7 T 1 8 F 2 S 3 1 8

January 2012 S M 2 T W 3 4 T 5 F 6 S 7 5

February 2012 S M 6 T W 1 7 8 T 2 F 3 S 4

9 10

9 10 11 12 13 14

9 10 11

11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

Friday 5 6

Saturday 7

10

11

12

13

14

15
8:00 AM 50 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

16
6:00 AM 20 min run

17
6:00 AM 800 @ 5K pace 3x5 Thrusters 800 @ 5K pace 3x5 Bench Press 800 @ 5K pace 1x5 Deadlift

18

19
6:00 AM 15 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

20

21

22
8:00 AM 60 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

23
6:00 AM 20 min run

24
6:00 AM 400 @ 1M pace 3x5 Thrusters 400 @ 1M pace 3x5 Bench Press 400 @ 1M pace 1x5 Deadlift 400 @ 1M pace

25

26
6:00 AM 15 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

27

28

29
8:00 AM 65 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

30
6:00 AM 20 min run

31
6:00 AM 50 push ups 3x5 Thrusters 50 sit ups / Toes2Bar to fail 3x5 Bench Press 50 SDLHP 45# 1x5 Deadlift 50 mountain climbers

2
6:00 AM 20 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Page 1/4

February 2012
Training Sunday 29
8:00 AM 65 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

January 2012 S M 1 8 2 T W 3 4 T 5 F 6 S 7 5

February 2012 S M 6 T W 1 7 8 T 2 F 3 S 4 4

March 2012 S M 5 T W 6 7 T 1 8 F 2 S 3

9 10 11 12 13 14

9 10 11

9 10

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Monday 30
6:00 AM 20 min run

Tuesday 31

Wednesday 1
6:00 AM 50 push ups 3x5 Thrusters 50 sit ups / Toes2Bar to fail 3x5 Bench Press 50 SDLHP 45# 1x5 Deadlift 50 mountain climbers

Thursday 2

Friday 3
6:00 AM 20 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Saturday 4

5
8:00 AM 70 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

6
6:00 AM 20 min run

7
6:00 AM 50 dips 800 @ 5K pace 50 sit ups / Toes2Bar to fail 800 @ 5K pace 50 air squats 800 @ 5K pace 50 mountain climbers

9
6:00 AM 20 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

10

11

12
8:00 AM 70 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

13
6:00 AM 20 min run

14
6:00 AM 50 MB push ups 3x5 Thrusters 50 sit ups / Toes2Bar to fail 3x5 Bench Press 50 SDLHP 45# 1x5 Deadlift 50 mountain climbers

15

16
6:00 AM 20 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

17

18

19
8:00 AM 70 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

20
6:00 AM 20 min run

21
6:00 AM 50 shoot throughts 800 M 50 sit ups / Toes2Bar to fail 800 M 50 95# push press 800 M 50 squat thrusts

22

23
6:00 AM 20 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

24

25

26
8:00 AM 80 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

27
6:00 AM 25 min run

28
6:00 AM 400 @ 1M pace 3x5 Thrusters 400 @ 1M pace 3x5 Bench Press 400 @ 1M pace 1x5 Deadlift 400 @ 1M pace

29

1
6:00 AM 20 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Page 2/4

March 2012
Training Sunday 26
8:00 AM 80 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

February 2012 S M 5 6 T W 1 7 8 T 2 F 3 S 4 4

March 2012 S M 5 T W 6 7 T 1 8 F 2 S 3 S M 1 8 2

April 2012 T W 3 4 T 5 F 6 S 7

9 10 11

9 10

9 10 11 12 13 14

12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Monday 27
6:00 AM 25 min run

Tuesday 28

Wednesday 29
6:00 AM 400 @ 1M pace 3x5 Thrusters 400 @ 1M pace 3x5 Bench Press 400 @ 1M pace 1x5 Deadlift 400 @ 1M pace

Thursday 1

Friday 2
6:00 AM 20 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Saturday 3

4
8:00 AM 80 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

5
6:00 AM 25 min run

6
6:00 AM Elizabeth Clean 135 lbs Ring Dips 21-15-9 reps, for time

8
6:00 AM 20 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

10

11
8:00 AM 80 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

12
6:00 AM 25 min run

13
6:00 AM ABBATE Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile For Time

14

15
6:00 AM 20 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

16

17

18
8:00 AM 90 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

19
6:00 AM 25 min run

20

21
6:00 AM 5,5,50 aka "MachoMan WOD" 5 mile run doing 50 on the 5!s 50 Push Ups 50 Flutters 50 Sec Hand Stand Hold 50 Air Squats Set timer for 5 minutes, do one of the 50, then run again. The longer it takes you to run the 5 miles, the more 50s youll do.

22
6:00 AM 20 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

23

24

25
8:00 AM 100 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

26
6:00 AM 25 min run

27
6:00 AM Josh 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups

28

29
6:00 AM 20 min run 3x5 Squat 3x5 Power Clean Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

30

31

Page 3/4

April 2012
Training Sunday 1
8:00 AM 120 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

March 2012 S M 4 5 T W 6 7 T 1 8 F 2 S 3 S M 1 8 2

April 2012 T W 3 4 T 5 F 6 S 7 6 7 S M

May 2012 T W 1 8 2 T 3 F 4 S 5

9 10

9 10 11 12 13 14

9 10 11 12

11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Monday 2
6:00 AM 25 min run

Tuesday 3

Wednesday 4
6:00 AM ADAMBROWN Two rounds 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 reps For Time

Thursday 5

Friday 6
6:00 AM Fran Thruster 95 lbs Pull-ups 21-15-9 reps, for time

Saturday 7

8
8:00 AM 50 min run 10 burpees on the 10's 6:00 AM 3x5 Squat 3x5 Press Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

9
6:00 AM 25 min run

10

11
6:00 AM 40 min run

12

13
9:00 AM Tough Mudder

14

15

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Page 4/4

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