6.75 Mile Easy Jog - Day 7

Task: Build muscular endurance by jogging an easy 6.75 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.

Miles: 6.75
Pace: 10:36
Time: 1:11:33
Time in Aerobic Zone: 50:08 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:00 minutes
Time Below Zone: 21:25 minutes
Average Heartrate: 148 bpm
Average Percentage of maximum heartrate: 85%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 94%
Calories burned: 885

Full Body Attack / Perfect Push-ups

Task: Using the 80# kettlebells, build muscular strength and endurance by performing the 8-count Full Body Attack and 4-count Perfect Push-ups in a top to bottom drill (1-10-1) drill.

Condition: Given suitable area free to perform kettlebell reps and sufficient fluid replacement to maintain intensity.

Standard: Perform continuously, allowing only enough time to walk to the next apparatus before beginning the next set.

• 1 8-count FBA 10 4-count Perfect Push-ups
• 2 FBA 9 Push-ups
• 3 FBA 8 Push-ups
• 4 FBA 7 Push-ups
  
• 5 FBA 6 Push-ups
• 6 FBA 5 Push-ups
• 7 FBA 4 Push-ups
  
• 8 FBA 3 Push-ups
• 9 FBA 2 Push-ups
• 10 FBA 1 Push-up

Time: 20:00

Totals

• 110 Perfect Push-ups
• 55 Alternating Bent Over Rows

6.75 Mile Easy Jog - Day 6

Task: Build muscular endurance by jogging an easy 6.75 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate above 139 bpm for at least 60 minutes.

Miles: 6.75
Pace: 11:19
Time: 1:16:24
Time in Aerobic Zone: 45:24 minutes (Between 139 - 149 bpm)
Time Above Zone: 13:34 minutes
Time Below Zone: 17:26 minutes
Average Heartrate: 142 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 158 bpm
Maximum Percentage of Maximum: 90%
Calories burned: 881

Top to Bottom Cleans and Squat Presses

Task: Build muscular strength and endurance by performing Cleans and Squat Presses in a top to Bottom drill (1-10-1) drill.

Condition: Given suitable area free to perform kettlebell reps and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by rest in sufficiently to all the heartrate to return to 100 bpm before begining the next set.

• 1 Clean 10 Squat Presses
• 2 Cleans 9 Squat Presses
• 3 Cleans 8 Squat Presses
• 4 Cleans 7 Squat Presses
• 5 Cleans 6 Squat Presses
• 6 Cleans 5 Squat Presses
• 7 Cleans 4 Squat Presses
• 8 Cleans 3 Squat Presses
• 9 Cleans 2 Squat Presses
• 10 Cleans 1 Squat Press

• 2 x 25yds Overhead Press Walk

Time: 1:06:35
Average Heartrate: 133 bpm
Average Percentage of maximum heartrate: 76%
Maximum Heartrate: 166 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 686

Totals

• 110 Cleans
  
• 110 Squat Presses

3 Mile Easy Jog - Day 5

Task: Build muscular endurance by jogging 12 laps of a .25 mile loop.

Condition: Given suitable .25 mile loop for jogging laps and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate above 137 bpm for at least 30 minutes.

Miles: 3.00
Pace: 16:54
Time: 0:32:25
Time in Aerobic Zone: 27:08 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:04 minutes
Time Below Zone: 03:13 minutes
Average Heartrate: 142 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 172 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 368

3 Mile Jog/Kettlebell Quarters Day 4

Task: After a brief warm-up, build muscular strength and endurance by jogging 12 laps of a .25 mile loop, while performing sets of the Money-Maker drill at the end of each lap for three laps using the 62# kettlebells. At the end of the fourth lap, perform 30 Perfect Push-ups. Then repeat the drill.

Condition: Given suitable area free to perform kettlebell reps as well as clothing to protect against the elements, a .25 mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 145 bpm for at least 50 minutes.

Miles: 3.00
Pace: 16:54
Time: 0:50:43
Time in Aerobic Zone: 37:41 minutes (Between 145 - 165 bpm)
Time Above Zone: 06:30 minutes
Time Below Zone: 06:32 minutes
Average Heartrate: 154 bpm
Average Percentage of maximum heartrate: 88%
Maximum Heartrate: 172 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 673

Totals

• Two-Arm Single Kettlebell Basic Swing/Perfect Push-ups 1 to 10 to 1 = 110 each
  
• 45 Money-Makers w/Squat
• 90 Push-ups

• 200 total Push-ups
  

Perfect Push-up/Kettlebell Circuit

Task: Using the 62# kettlebells and Perfect Push-up handles, maintain muscular strength and endurance by performing 15 rounds Perfect Push-ups and the following kettlebell drills:

• 12 Perfect Push-ups - 6 Clean & Squat Press
• 12 Perfect Push-ups - 6 Clean & Squat
• 12 Perfect Push-ups - 6 Press & Squat
  

Condition: Given suitable space for execution of the drill, gloves to protect the hands and sufficient fluid replacement to maintain intensity.

Standard: Complete 15 rounds.

Time: 0:50:00

Totals

• Push-ups 180
• Clean & Squat Press 30
• Press & Squat 30
• Clean & Squat 30