tag:blogger.com,1999:blog-30780015153678797162012-02-16T00:38:21.573-08:00marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.comBlogger3251100tag:blogger.com,1999:blog-3078001515367879716.post-18055553648667162562011-03-18T09:05:00.000-07:002011-03-18T09:28:27.690-07:00March 17, 2011<br />45min treadmill<br /> -<br />March 16, 2011<br />Dangers: 45min hike, 1p mixed climbing<br /> - <br />March 15, 2011<br />2hrs bouldering<br /> - <br />March 14, 2011<br />1.5hrs b-ball<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1805555364866716256?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-73853880208677849642011-03-13T19:07:00.000-07:002011-03-13T19:08:25.094-07:002.5hrs climbing<br />-<br />2k row ez pace<br />2k row for time: 6:45.4(PR)<br />1k row ez pace<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7385388020867784964?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-56202393198448205262011-03-12T21:56:00.000-08:002011-03-12T21:57:13.685-08:00Boulder, 2hrs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5620239319844820526?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-5555171407133898492011-03-12T08:26:00.000-08:002011-03-12T08:27:19.196-08:003/11: b-ball, 90min(knee contusion)<br /><br />3/10: climb 2hrs; 3x6 bb complex 95-115#, 1-6 pullup/ring dip ladder, 100 sit-ups<br /> <br />3/9: row: 10min ez, 6x500m w/3min ez, 10min ez<br />  <br />3/8: DC, 3p (lil Wayne)<br /><br />3/7: b-ball 2hrs<br /><br />3/5: DC, 2p<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-555517140713389849?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-11033025246127127452011-03-04T16:50:00.001-08:002011-03-04T16:50:28.654-08:002hrs basketball<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1103302524612712745?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-69125231531523407732011-03-03T19:23:00.000-08:002011-03-03T19:26:24.922-08:0010min airdyne, ez pace<br /><br />10min max calories(15 hard/15 less hard)<br />220 calories<br /><br />20min ez pace<br /><br />---<br /><br />2hrs climbing: footwork focus<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-6912523153152340773?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-10264121289980336682011-03-02T12:43:00.000-08:002011-03-02T12:50:28.654-08:007min row, warmup pace<br /><br />4rds:<br />25x mtn climbers<br />30sec leg lift<br />15sec DH w/A2B<br /><br />10 1-arm DB raise(25#): R/R, R/L, L/L, L/R<br /><br />10-1 ladder:<br />95# FS<br />pushups<br />KB swing<br /><br />5rds:<br />4x 95# FSPP<br />4x box jump(24")<br /><br />3rds:<br />22cal airdyne<br />40sec static hold, 45# db's<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1026412128998033668?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-52812264708214755162011-02-16T17:53:00.000-08:002011-02-16T17:56:54.682-08:00Workout: <br />1-5 Pull-up/A2B/push-up Ladder <br />Then: <br />3x5 Wall Squat <br />3x10 Squat <br />3x2 SLDL <br />Then: <br />12x KB Swing @ 65# + <br />2:00 minute Row + <br />2:00 minute Rest <br />Three Rounds <br />Then: <br />5 minute Intermission (including 3rd-2min Rest period above) <br />Then: <br />12x Front Squat, 70#  <br />2:00 minute Quick Step @ 10" Box + <br />2:00 minute Rest <br />Three Rounds <div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5281226470821475516?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-72752837514789443682011-02-15T21:21:00.001-08:002011-02-15T21:21:43.494-08:00DC: 2p<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7275283751478944368?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-90023688702387068282011-02-14T21:53:00.000-08:002011-02-14T21:54:22.356-08:00Boulder 90min<br />Thruster ladder(1-5)95lb<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-9002368870238706828?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-28205825391760182672011-02-12T13:10:00.000-08:002011-02-12T13:12:03.216-08:00Climb 2hrs, fall practice<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-2820582539176018267?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-16875101091755848852011-02-11T23:00:00.000-08:002011-02-11T23:04:41.077-08:00Boulder 120min<br />-<br />Run 10k<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1687510109175584885?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-11934839967540835952011-02-11T09:11:00.001-08:002011-02-11T09:11:56.870-08:00Thursday, Feb 10, 2011<br /><br />Boulder 90min<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1193483996754083595?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-16640264718425040752011-02-09T20:44:00.000-08:002011-02-09T21:04:51.805-08:002rds:<br />20sec deadhang<br />20sec wall sit<br />20sec plank<br />10 lunges<br />10 squats<br />10 KBs<br />5 goblets<br />10 dislocates<br /><br />5rds:<br />5 single leg box steps, 65lb<br />5 A2B<br /><br />5rds:<br />5 SLDL<br />5 box jumps<br /><br />3rds:<br />1min airdyne<br />2min rest<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1664026471842504075?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-83636725668880815232011-02-02T15:51:00.001-08:002011-02-02T15:51:59.259-08:00Climb 1.5hrs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8363672566888081523?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-91030641255076185512011-02-01T12:14:00.000-08:002011-02-01T12:16:09.143-08:00February 1, 2011<br />Boulder 1.5hrs<br /><br />---<br /><br />January 31, 2011<br /><br />Row 45min @ 24spm<br />11046m<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-9103064125507618551?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-20978958454147633612011-01-17T09:28:00.000-08:002011-01-17T09:35:54.818-08:00JANUARY 16, 2011<br /><br />Climb, PRG 6p 5.10<br /><br />---<br /><br />JANUARY 15, 2011<br /><br />4min jumprope<br />3min leg lift/flutter<br />2min FLR/pushup<br />1min deadhang/pullup<br />-<br />5rds(L/R):<br />5x BB box step<br />5x BB lunges<br />-<br />6x30/30 db PP 30#<br />-<br />2min ea:<br />FSPP 45#<br />Box jump<br />Airdyne<br />Goblet squat<br />Knee pushup<br />Abmat<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-2097895845414763361?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-44486878111439416282010-12-12T13:50:00.000-08:002010-12-12T13:51:56.823-08:00Boulder: 2hrs, V1-3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-4448687811143941628?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-17906117615899685522010-12-05T15:47:00.000-08:002010-12-05T15:50:21.481-08:0050 box 24"<br />50 JPUs<br />50 KB 53#<br />50 lunge<br />50 K2E<br />50 PP 45#<br />50 sit-ups<br />50 wall ball 20#<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1790611761589968552?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-18342538819578209532010-12-05T15:46:00.000-08:002010-12-05T15:47:17.856-08:00SATURDAY, DECEMBER 5<br />Dangers 4p, M5-6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1834253881957820953?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-41585248800353394992010-12-01T16:04:00.000-08:002010-12-01T16:05:14.473-08:005min spin<br />90min boulder V0-V1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-4158524880035339499?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-83452221390796177152010-11-29T15:30:00.000-08:002010-11-29T15:31:56.467-08:00Dangers: 3p, M5-6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8345222139079617715?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-75228233048843382572010-11-26T11:13:00.001-08:002010-11-26T11:15:19.553-08:00One year later...<br />5min row<br />3rds:<br />5 pull-ups<br />10 bench, 40lb db's<br />15 kb, 50lb<br />20 squats<br />25 sit-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7522823304884338257?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com1tag:blogger.com,1999:blog-3078001515367879716.post-63214043090547885972009-10-21T09:49:00.000-07:002009-10-21T09:54:19.973-07:00TUESDAY, OCTOBER 20, 2009<br />60min trail run, Forest Park<br />---<br />MONDAY, OCTOBER 19, 2009<br />rest day<br />---<br />SUNDAY, OCTOBER 18, 2009<br />climbing: smith, 5p 5.10-11<br />---<br />SATURDAY, OCTOBER 17, 2009<br />row 1000m<br />boulder, steady V1-2 60min<br />row 1000m<br />elbow rehab<br />---<br />FRIDAY, OCTOBER 16, 2009<br />hike ape caves<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-6321404309054788597?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-27717524398347294152009-10-14T14:49:00.000-07:002009-10-14T14:52:59.437-07:005rds:<br />x6 mb clean, 100lb<br />x4-5 ring dips<br />10-9-8-7-6-5-4-3-2-1 reps of:<br />mb clean, 30lb<br />ball slam, 30lb<br />pushup <br />box jump<br />19min 33sec(+Harro)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-2771752439834729415?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-82212868034178225832009-10-13T11:10:00.000-07:002009-10-13T11:14:25.313-07:0020 divebombers <br />30:30, 6rds: hard/ez row<br /><br />20:10, 6rds:<br />mtn climbers<br />35lb kb c+press<br />sprints<br />body saw<br />jpu<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8221286803417822583?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-85314623072883929722009-10-07T14:45:00.000-07:002009-10-07T14:55:48.724-07:00Climbing: steady diet of V2, 60min<br />---<br />TUESDAY, OCTOBER 6, 2009<br />Typewriters/Divebombers<br />30:30, 6rds:<br />sprints<br />kb swing 28kg/plank<br />clean+press 35lb kbs<br />row<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8531462307288392972?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-25531578441410077082009-10-05T14:41:00.000-07:002009-10-05T14:42:35.380-07:00Climbing: PRG 8p, 90min, 5.10-11<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-2553157844141007708?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-82998991728027041872009-10-04T17:06:00.000-07:002009-10-04T17:08:45.359-07:0010min row(2100m)<br />AMRAP 45min:<br />20 box stepups(l/r)<br />10 db hang cleans 35#<br />30m db crawl<br />250m run<br />1 rope ascent<br />-9rds<br />---<br />SATURDAY, OCTOBER 3, 2009<br />rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8299899172802704187?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-21028889555566175342009-10-02T14:52:00.000-07:002009-10-02T14:54:42.914-07:00Deadlift<br />3-3-3-2-2-1-1, 370lb(PR)<br />AMRAP 10min:<br />10 kb swings 24kg<br />10 kb figure 8<br />50 jump rope<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-2102888955556617534?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-39620829298770458452009-10-01T14:50:00.000-07:002009-10-01T14:53:19.896-07:003rds:<br />x10 dbl kb swing 28kg<br />30m alligator crawl<br />3rds:<br />x10 power wheel<br />x8 a2b<br />AMRAP 15min:<br />x5 pullups<br />x10 pushups<br />x15 squats<br />-13rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-3962082929877045845?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-88582420143072557982009-09-30T14:07:00.000-07:002009-10-01T09:10:19.566-07:00Climbing: boulder 120min 30pts(V4)<br />---<br />TUESDAY, SEPTEMBER, 29, 2009<br />6min TGU 24kg<br />15:15, 6rds:<br />body saw/jacknife<br />ring row/pushups<br />sprint/mtn climbers<br />kb swing/box jump<br />---<br />MONDAY, SEPTEMBER 28, 2009<br /> climbing: ozone 5p, 5.10-5.11<br />---<br />SUNDAY, SEPTEMBER 27, 2009<br />climbing: 'SWF' M7<br />---<br />SATURDAY, SEPTEMBER 26, 2009<br />rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8858242014307255798?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-91030296064599127172009-09-25T11:36:00.000-07:002009-09-25T11:56:14.408-07:00Deadlift 3-3-3-3-3, 335lb<br />2rds:<br />225m run<br />20 ball slams<br />15 mtn climbers<br />10 db burpees<br />30m bear crawl<br />-6min38sec<br />---<br />THURSDAY, SEPTEMBER 24, 2009<br />2rds:<br />max pullups<br />max pushups<br />5rds: <br />200m row<br />20 kb swings 24kg<br />125m run<br />---<br />WEDNESDAY, SEPTEMBER 23, 2009<br />rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-9103029606459912717?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-15326021604636245062009-09-21T15:14:00.000-07:002009-09-21T15:15:18.737-07:00Climbing: boulder 90min 20pts<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1532602160463624506?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-85430125125926676822009-09-20T07:24:00.000-07:002009-09-21T15:16:42.675-07:00Bench press, Airdyne, peg board<br />---<br />FRIDAY, SEPTEMBER 18, 2009<br />Climbing: Skaha<span style="font-weight:bold;"></span> 7p, 5.8-5.11-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8543012512592667682?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-17305307631750511982009-09-15T08:25:00.000-07:002009-09-15T11:26:06.875-07:001000m row<br />5min TGU 24kg<br />30:30, 6 sets of:<br />kb swing 32kg/plank<br />burpees<br />wall ball 20lb<br />shuttle run<br />---<br />MONDAY, SEPTEMBER 14, 2009<br />10min ez row<br /><br />3 sets:<br />6min row: 30sec hard, /30sec ez<br />4min rest<br /><br />10min ez row<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1730530763175051198?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-79444082986730323862009-09-13T17:29:00.000-07:002009-09-13T17:31:11.382-07:00Drytool workout: pegboard intervals<br />---<br />SATURDAY, SEPTEMBER 12, 2009<br /><br />Climbing: TLC,7p 5.10-5.11<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7944408298673032386?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-31487941805941425752009-09-11T16:00:00.000-07:002009-09-11T16:02:51.622-07:00Cycling: Sauvie 1(avg 20mph)<br />---<br />THURSDAY, SEPTEMBER 10, 2009<br />450m run<br />30-20-10 reps of:<br />db deadlift<br />db push press<br />jumping lunge<br />450m run<br />-11min20sec<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-3148794180594142575?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-63827153442962414112009-09-09T14:56:00.000-07:002009-09-09T15:00:40.392-07:00Climbing: boulder 90 min 10pts<br />2 sets(+25lb):<br />10x10sec dowel frenchies<br />10x10(l/r) hammer swings<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-6382715344296241411?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-6829476844245628672009-09-08T11:28:00.000-07:002009-09-08T11:32:53.074-07:00Farmers carry 2x40kg<br />x12 kb swing 40kg<br />x10 db snatch 50lb<br />frog hop<br /><br />20:10, 6rds:<br />jpu's<br />push ups<br />row<br />mtn climbers<br />shuttle run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-682947684424562867?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-70138030089933433292009-09-07T09:06:00.000-07:002009-09-07T19:41:58.142-07:00Rest day<br />---<br />SUNDAY, SEPTEMBER 6, 2009<br />climbing: smith 9p 5.9-5.11<br />---<br />SATURDAY, SEPTEMBER 5, 2009<br />10-9-8-7-6-5-4-3-2-1<br />bear complex(4pt)<br />~22min<br />---<br />FRIDAY, SEPTEMBER 4, 2009<br />climbing: beacon 6p 5.9-5.10+<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7013803008993343329?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-54553787273700961152009-09-01T08:34:00.000-07:002009-09-01T12:34:56.094-07:0020:00 row 5200m<br /><br />MONDAY, SEPTEMBER 1, 2009<br />Front Squat 3-3-3-3-3 225lb<br />5rds(w/Ryan):<br />200m row <br />x20 kb swings 24kg<br />150m run<br />-20min18sec<br /><br />SUNDAY, AUGUST 30, 2009<br />Climbing: Beacon Rock- 'Young Warriors' 5.9 5p<br /><br />SATURDAY, AUGUST 29, 2009<br />Climbing: DC M7(TR)<br /><br />FRIDAY, AUGUST 28<br />RF ???<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5455378727370096115?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-16192632423150500362009-08-27T18:15:00.000-07:002009-08-27T18:21:21.979-07:00Push press<br />10-5-3-2-1-1-1<br />170lbs<br />partner wod(Kyle) 5rds:<br />1min row(cal)<br />1min slam ball 25lb<br />436pts<br />---<br />WEDNESDAY, AUGUST 26, 2009<br />climbing: boulder 75min<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1619263242315050036?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-53948518411823968402009-08-25T11:23:00.000-07:002009-08-25T11:30:29.472-07:003rds:<br />x10 db snatch 60lb<br />x10 leg curl<br />kb walk 90lb<br />-<br />30:30 6rds:<br />wall ball 20lb<br />ball slam 40lb<br />kb swing 28kg/plank<br />mtn climbers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5394851841182396840?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-67744303977672380232009-08-24T13:10:00.000-07:002009-08-25T08:19:36.139-07:00climbing: boulder 45min<br /><br />---<br /><br />SUNDAY, AUGUST 23, 2009<br />'Orbit' 5.9 8p<br /><br />---<br /><br />SATURDAY, AUGUST 22, 2009<br />rest day<br /><br />---<br /><br />FRIDAY<br />3rds:<br />x5 kb row 20kg<br />med ball carry<br />x10 med ball clean 90lb<br />x8 A2B<br />-<br />AMRAP 15min:<br />x20 ball slam 30lb<br />x15 mtn climber(l/r)<br />x10 flip, catch & squat 24kg<br />bear crawl 100ft<br />225m run<br />--4.5rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-6774430397767238023?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-31325443118225329412009-08-20T13:46:00.000-07:002009-08-20T13:49:37.051-07:00Push press:<br />3-3-3-1-1, 155lb<br /><br />15min amrap:<br />x5 1-arm kb swing 45lb(l/r)<br />x5 db snatch 40lb(++)(l/r)<br />x5 burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-3132544311822532941?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-31355534893252594252009-08-18T11:23:00.000-07:002009-08-18T11:27:48.584-07:003rds:<br />x12 sdhp 75lb<br />x12 wall ball 20lb<br /><br />40:20, 5 sets of:<br />shuttle run<br />jacknifes<br />jpu<br />walking kb 24kg<br />renegade lunge 35lb<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-3135553489325259425?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-71873420479196558762009-08-17T12:36:00.000-07:002009-08-17T12:38:25.284-07:00Front Squat<br />5-5-5-5-5, 165lbs<br />3rds:<br />250m row<br />225m run<br />1:38/1:39/1:37<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7187342047919655876?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-57558677749127243272009-08-16T23:16:00.000-07:002009-08-16T23:17:23.533-07:00Climbing: beacon .10<br />hiking: Hamilton, 4mi<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5755867774912724327?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-23531289756020426492009-08-15T07:52:00.000-07:002009-08-16T23:20:15.524-07:00climbing: beacon 6p,.10+<br />--<br />FRIDAY, AUGUST 14, 2009: angel's rest 4.6mi<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-2353128975602042649?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-68173441298666535682009-08-15T07:50:00.001-07:002009-08-15T07:52:44.949-07:00THURSDAY, AUGUST 13, 2009<br />climbing: boulder 60min<br />dowel frenchies<br />dowel hangs<br />hammer swings<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-6817344129866653568?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-80752349474010003682009-08-12T17:57:00.000-07:002009-08-12T18:00:13.137-07:005rds:<br />x25 KB swings 24kg<br />x20 ball slams 30lb<br />x15 med ball cleans 30lb<br />x10 box jump 28in<br />x5 A2B<br />225m run<br />-30min15sec<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8075234947401000368?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-19105207630262031022009-08-11T16:16:00.000-07:002009-08-11T16:17:18.790-07:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1910520763026203102?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-70566447449806365602009-08-10T14:23:00.000-07:002009-08-10T14:27:49.863-07:003rds:<br />leg circuit<br />x10 ring pushups<br />x10 ring rows<br /><br />1min ea(l/r) 35lb:<br />around-body swing<br />figure-8<br />clean<br />1-arm swing<br />high pull<br />snatch<br />clean-press<br />arm2arm swings<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7056644744980636560?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-50526340605941466022009-08-09T20:21:00.000-07:002009-08-09T20:22:38.858-07:00Climbing: TLC 4p, 10b-11b<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5052634060594146602?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-40914988436159791592009-08-08T14:58:00.000-07:002009-08-08T15:00:09.533-07:00Run 5k<br />-20min55sec<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-4091498843615979159?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-41461895114774273762009-08-07T23:17:00.000-07:002009-08-07T23:18:34.674-07:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-4146189511477427376?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-58502948306309482052009-08-06T08:05:00.000-07:002009-08-08T09:09:18.887-07:00Push Press<br />3-3-3-3-3<br />140lb<br /><br />3rds:<br />450m run <br />21 kb swing 24kg<br />12 pullups(dh ring)<br />-11min15sec<br /><br />---<br /><br />WEDNESDAY, AUGUST 5, 2009<br /><br />climbing: boulder 2hr<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5850294830630948205?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-59944692969759371232009-08-04T13:25:00.000-07:002009-08-04T13:34:23.779-07:003rds:<br />x8 pullup<br />x10 powerwheel<br /><br />15/15, 6rds:<br />sprint/mtn climber<br />ring row/pushup<br />KB clean+press 45lb<br />rope snap/KB swing 28kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5994469296975937123?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-56056145994839995422009-08-03T10:30:00.000-07:002009-08-03T10:31:03.044-07:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5605614599483999542?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-50003853445205260632009-08-03T10:28:00.000-07:002009-08-03T10:30:39.894-07:00SUNDAY, AUGUST 2, 2009<br /><br />Climbing: bouldering 2hr, 25pts<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5000385344520526063?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-50591438687574387962009-08-01T14:02:00.000-07:002009-08-01T14:05:52.986-07:00Partner WOD(w/Joe Fury)<br /><br />6x200m row<br />2min static rings<br />10-9-8-7-6-5-4-3-2-1 reps of:<br /> ring row <br /> SDHP 24kg<br /> wall ball 20lb<br />x6 broad jump intervals<br />6x225m run<br /><br />31min15sec<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5059143868757438796?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-71867329035312213372009-07-31T12:19:00.000-07:002009-07-31T12:23:07.283-07:002rds:<br />x5 med ball clean 70lb<br />x3(l/r) TGU 45lb<br />2rds:<br />x10 ring push-up<br />x8 A2B<br /><br />3rds:<br />225m run<br />x20 kb swing 20kg<br />x15 box jump 32in<br />x10 db burpee 25lb<br />20m bear crawl<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7186732903531221337?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-55048349095248209102009-07-04T14:02:00.000-07:002009-07-04T14:04:44.920-07:00Partner wod(Chris):<br />x4 200m row<br />x4 kb walk 24kg<br />x50 ring rows<br />x4 1/2 leg circuit<br />x4 sprint relay<br />-29min 33sec<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5504834909524820910?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-44305428946767141792009-07-03T13:34:00.000-07:002009-07-03T13:35:16.816-07:00Row 30min ~7500m<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-4430542894676714179?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-30501572701268174142009-07-02T13:09:00.000-07:002009-07-02T13:13:47.259-07:004rds:<br />x5 kb push press 24kg<br />x5 pullup<br />x10 chop-to-halo <br /><br />AMRAP 15min:<br />x5 1-arm swing l/r 45lb<br />x5 kb snatch l/r 45lb<br />x5 burpees<br />-9rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-3050157270126817414?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-44453251872126425792009-07-01T17:37:00.000-07:002009-07-01T17:39:04.907-07:00Climbing: boulder 60min 14pts V3<br />Run 25min - walk 25min<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-4445325187212642579?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-74923429453569998772009-06-30T15:53:00.000-07:002009-06-30T15:58:19.231-07:004rds:<br />x6 ring dips<br />x3 Sandbag get-up<br />Heavy medball carry 100lb<br />20:10 6rds:<br />Sprint<br />JPU<br />Row<br />Pushup<br />---<br />MONDAY, JUNE 29, 2009<br />rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7492342945356999877?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-67725518940311657442009-06-28T21:15:00.000-07:002009-06-28T21:16:14.753-07:00Climbing: FA 'Spanish Windmill Fantastico' M8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-6772551894031165744?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-23895550058858777852009-06-27T07:56:00.001-07:002009-06-28T21:17:34.101-07:00Running: 'Defiance Lite' 8mi 3800' 2hr30min<br />---<br />FRIDAY, JUNE 26, 2009<br />Climbing: broughton's 5p, 5.10-5.11<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-2389555005885877785?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-83825974729204349612009-06-25T14:59:00.000-07:002009-06-25T15:02:15.644-07:003rds: <br />x8 double kb push press 24kg<br />KB Crosswalk carry<br />30sec ring L-sit<br /><br />AMRAP 15min:<br />5 pullup<br />10 pushup<br />15 kb swing 24kg<br />-8rds+<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8382597472920434961?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-14457809405797123472009-06-24T17:43:00.000-07:002009-06-24T17:51:12.554-07:00Climbing: boulder 60min<=V4<br />5rds:<br />Dowel frenchie+pullup<br />20 hammer swings l/r<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1445780940579712347?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-50446303382832633152009-06-23T11:49:00.000-07:002009-06-23T11:53:56.074-07:002rds:<br />x6 ring dips 20lb<br />x10 get up sit up 24kg<br />x10 renegade row 20kg<br /><br />30:30, 6rds:<br />Shuttle run<br />Mtn climber<br />Wall ball 20lb<br />Rope snaps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5044630338283263315?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-44200695719264194832009-06-22T13:54:00.000-07:002009-06-22T13:55:16.504-07:00Run 60min 10k<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-4420069571926419483?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-77788055844515962342009-06-22T13:53:00.000-07:002009-06-22T13:54:32.945-07:00SUNDAY, JUNE 21, 2009<br />climbing: boulder 60min 30pts<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7778805584451596234?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-92051919511866243752009-06-20T07:38:00.000-07:002009-06-20T07:39:15.361-07:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-9205191951186624375?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-85121693323845446022009-06-19T11:48:00.000-07:002009-06-19T11:52:10.760-07:003rds:<br />TGU, 36kg<br />x10 KB swing 32kg<br />x10 ring pushup 40lb<br />50m ball carry 90lb<br /><br />Partner wod-<br />Ball toss<br />Jump rope<br />Rope snap<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8512169332384544602?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-76712759339871068332009-06-18T16:21:00.000-07:002009-06-22T13:57:31.384-07:005rds:<br />x3 KB push press, 32kg<br />Rope climb no feet<br /><br />30-24-20-16-12-8-4-2 reps:<br />Ball slam, 25lb<br />DB snatch, 35lb<br />10min 51sec<br />-<br />Climbing: boulder 75min<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7671275933987106833?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-47856194049443447052009-06-17T22:14:00.000-07:002009-06-17T22:19:50.771-07:004rds:<br />x20 KB swing, 36kg<br />150m run<br />30sec side plank, l/r<br />3rds:<br />Sandbag getup, 88lb<br />x12 Russian twist, 45lb<br />3rds:<br />Leg circuit<br />x10 A2B<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-4785619404944344705?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-65045914656805676232009-06-16T13:41:00.000-07:002009-06-16T13:45:35.455-07:003rds:<br />Rope ascent(no feet)<br />x10 power wheel<br />250m row(-25spm)<br /><br />40:20, 5rds:<br />Jacknife<br />JPUs<br />Bear crawl/frog hop<br />Med ball carry(70lb)<br />Shuttle run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-6504591465680567623?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-56073490272036976262009-06-16T13:38:00.000-07:002009-06-16T13:49:58.341-07:00MONDAY, JUNE 15, 2009<br />rest day<br /><br />-----<br /><br />SUNDAY, JUNE 14, 2009<br /><br />Climbing: broughton's, 7p, 2x.9, 2x.10-, 2x.10+, .11+<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-5607349027203697626?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-17501601985292747112009-06-16T13:32:00.000-07:002009-06-16T13:37:04.860-07:00SATURDAY, JUNE 13, 2009<br /> <br />100 box jumps(24")<br />25 pullups<br />50 kb swings<br />4x225m sprint<br />50 med ball clean, 40lb<br />50 burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1750160198529274711?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-69807555694547525262009-06-12T14:26:00.000-07:002009-06-12T14:27:37.889-07:00Climbing: 10p, 5.9-5.10+<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-6980755569454752526?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-63566406349978980982009-06-11T11:18:00.000-07:002009-06-11T11:21:45.975-07:004rds:<br />x5 KB push press, 28kg<br />x8 ring row(box)<br />4rds:<br />250m row<br />225m sprint<br />1:31/1:33/1:37/1:41<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-6356640634997898098?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-15158153347521149662009-06-10T19:15:00.000-07:002009-06-10T19:19:56.050-07:004rds:<br />TGU 28kg<br />x12 Russian twist, 45lb<br />4rds:<br />Rope ascent(no feet)<br />x15 wall ball, 20lb<br />1 min plank<br />5rds:<br />x10 kb front squat, 110lb<br />30m sprint<br />x10 28kg kb swing<br />30m sprint<br /><br />Climbing: boulder 60min<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1515815334752114966?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-41892052043880199912009-06-09T14:08:00.000-07:002009-06-09T14:12:52.822-07:003rds:<br />x6 ring dips(20lb)<br />x5 pistols<br />x5 plank rows<br /><br />6rds, 30:30s:<br />Sprints<br />Mtn climbers<br />Rope snaps<br />Box jumps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-4189205204388019991?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-21392592392845062412009-06-08T08:05:00.001-07:002009-06-08T08:05:45.532-07:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-2139259239284506241?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-83123868656943816432009-06-07T14:26:00.000-07:002009-06-07T14:27:54.894-07:00Climbing(PRG): 10p...2x5.9, 6x5.10, 2x5.11<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8312386865694381643?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-6501533086832379862009-06-06T14:51:00.000-07:002009-06-06T14:54:47.266-07:005k row<br />5k bike(g-twn)<br />5k run<br />-1hr<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-650153308683237986?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-76313010215655822402009-06-05T14:32:00.000-07:002009-06-05T14:36:55.567-07:00Climbing: boulder 2hrs, 20pts-V4<br />dowel frenchies, 3 sets<br />50-25-20-15-10-5 reps: hammer swings<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7631301021565582240?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-11199879744784216742009-06-04T11:29:00.000-07:002009-06-04T11:33:04.797-07:00x8 1-arm push press(l/r, 28kg)<br />x12 situp, 65lb<br />x10 chop-halo<br /><br />AMRAP 15min:<br />5 pullups<br />10 pushups<br />15 squats<br />-11rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1119987974478421674?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-24021936819897319812009-06-03T14:09:00.000-07:002009-06-04T11:34:47.571-07:008min TGU, 45lb<br /><br />5rds, 45sec ea(45lb):<br />Flip-n-squat<br />Snatch(L/R)<br />Figure 8 to hold<br />Super plank<br /><br />Climbing: boulder 60min<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-2402193681989731981?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-60688609813327115982009-06-02T13:57:00.000-07:002009-06-02T14:02:19.839-07:00Skills:<br />Rope climb(hands descent)<br />Weighted ring dip(20lb)<br />Pistols(15lb kb)<br /><br />5rds: 40:20<br />Med ball carry(~70lb)<br />Heavy jump rope<br />Bear crawl<br />Box jump(24")<br />Ball slam(25lb)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-6068860981332711598?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-15843041748876108962009-06-01T11:52:00.000-07:002009-06-01T11:53:27.017-07:00Rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1584304174887610896?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-89086169841855652122009-05-31T18:35:00.000-07:002009-05-31T18:37:26.888-07:00Mt Rainier: Nisqually Icefall III WI3, ca. 4500ft<br />-5hrs, camp-to-summit<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8908616984185565212?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-1786027341582856562009-05-31T18:34:00.000-07:002009-05-31T18:35:15.304-07:00SATURDAY, MAY 30, 2009<br />Hike to Cowlitz cleaver: ~4k ft<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-178602734158285656?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-75966410175085400322009-05-31T18:33:00.000-07:002009-05-31T18:34:04.619-07:00FRIDAY, MAY 29, 2009<br />rest day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-7596641017508540032?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-61407499900348236352009-05-31T18:32:00.000-07:002009-05-31T18:39:42.157-07:00THURSDAY, MAY 28, 2009<br />3 rds:<br />x8 ring dips<br />x12 pushups<br />x12 situps, 45lb<br /><br />3rds:<br />450m run<br />x21 kb swing, 24kg<br />x12 deadhang ring pullups<br />-10min46sec<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-6140749990034823635?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-13472308892909655782009-05-27T11:49:00.000-07:002009-05-27T11:54:17.523-07:006rds:<br />x10 90lb front squat<br />100m sprint<br />5rds:<br />25m wheel crawl<br />x10 leg curls<br /><br />7min TGU(45lb,1rep/min)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-1347230889290965578?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0tag:blogger.com,1999:blog-3078001515367879716.post-83585347061734721802009-05-26T11:32:00.000-07:002009-05-26T11:37:49.519-07:002rds:<br />x10 db snatch, 50-55lb L/R<br />L-sit practice<br /><br />6rds, 30/30:<br />Sprints<br />Ring rows<br />JPUs<br />Rope snaps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3078001515367879716-8358534706173472180?l=marcustraininglog.blogspot.com' alt='' /></div>marcus.donaldson@gmail.comhttp://www.blogger.com/profile/07390971481010976890noreply@blogger.com0