last run

morning

5 km run

biking

16km of hill biking des antennes road

biking

everning

26.7 km of bike with mini hill ride

back

hurt my back at the work

hiking

morning

hiking parc Frontenac 10.2 km

KB swing + TGU

morning

KB swing 24kg

5 X 10 2-hand
2 X 10 1-hand L\R
1 X 5 1- hand L\R

3 TGU L\R

NB Hamstring sores

TGU kettlebell

evening

3 TGU ( l/r )

12kg
16kg

long hill run

morning

running to the croix

1h21

run

morning

6 km run

32 min

easy run

Morning

5 km easy run
3 lenghts monster walking + 10 squats

evening

5 km walk

NB my knees are sores

bike

morning

12.5 km hill ride with mini

NB : my knees are sore and I have pain

Step up

morning


AMRAP 1 hr ( with weight vest )

step up

every 10 min : 5 pull ups
                        10 push ups
                        20 squats

Total  : 939 reps

Time Trial

morning

Time trial 5 miles

each mile under 9 mins

NB it's my first time !!

Kettlebell

morning

100 step ups

2X

5 Double KB Forward lunge ( each leg ) 24 kg

1X

10 Double KB Forward lunge ( each leg ) 16kg

10 AbWheel
5  hanging leg raise
5 pistols 12kg each leg

5 km

morning 

Run 5 km 

easy run

morning

1h easy run
3 length of monster walk

bike

morning

hill ride 12 km

SLDL

morning

WOD

10 Single Leg DeadLift ( SLDL ) 16kg X 2
5 SLDL 24kg x 2
5 SLDL 24kg x 2

8 ABwheel

easy run #2

AM

 5 km run

Easy run

AM

5 km run

Travel

Go on travelling for 2 weeks in New foundland


Hiking  Hiking !!!!

Long run

morning

1h48 min long run

Hill Run

evening

3 X

1min30sec hill run
rest 3min

Location : at the mountain

Time trial RUN

morning

4 miles run

34min 35sec

2 nd WOD

16 km bike with mini, inclus 2 hills climbing LA CROIX

Leg WOD

afternoon

3 X 10

SLDL L/R ( 16kg x 2 )
Forward lunge alt leg ( 16 kg x 2 )

1 X 5

SLDL L/R ( 2 x 24 kg )
Forward lunge alt leg  ( 16kg x2 )

Long run

morning

1h 42 min long run

run

morning

6 km RUN

hill run

morning

8 X

1 hill run length
25 squats

Rest 1min 30 sec

Leg WOD

evening

3 X

5 single leg deadlift ( 2 x 24 kg )
10 alt. forward lunge ( 2 x 24 kg )

with kettlebell

Long run

morning

1h36 long run

Sit up

Morning

30/30 sit-up and leg raise

no challenge this month !!!!

TT run

morning


4 miles time trial

1st = 8m10
2nd = 9m02
3th = 8m50
4th = 8m41

total =  34m 45sec

Long Run

morning

1h30 long run

Bicycling week-end

A week-end on Ile d'Orléans in camping

Saturday 21 june = 32.9 km

Sunday 22 june = 38.9 km

Beautiful week-end !!!

hill run

morning

 6 hill lengths between 27 and 32 sec
 25 squats at the top each time

 Rest 1min 30 sec

Body : quad. hurts

Long Run + burbees pullups

morning

1h24 min for my long run  ( +/- 13 km )

everning

30 burbees pull ups with weight vest

Body : hard + hot

bike

evening

17.3 km of bicycling with mini

Kettlebell strong

morning

4 x

5 Double SLDL ( 24 kg )
5 Double Forward lunge ( 24 kg )

no time

evening

indoor climbing

Time Trial Run

evening

5 km time trial run

1st mile = 8m07sec
2nd mile = 8m41sec
3th mile = 8m49 sec

total 25min 38 sec


location = Terre des Jeunes Park

Long Run

I did this long run in country road near Dudswell...

time = 1h18min

kettlebell strong + run

morning

5 X 3

Double Clean & Push Presses ( 24 kg )

5 X 5

Double Clean & Presses ( 16 kg )

REST 5 min

5/5 TGU alt L/R ( 24 kg )

REST 5 min

6 km run to mom

evening

Climbing indoor

long run

morning


1h12 long run

Challenge of the month

This month the challenge is burbees... 30 by day ...  one cheat day a week !!!

This week-end is the first time we go camping this year.... 3 hrs of hiking at Parc de la rivière Batiscan !!!

Kettlebell time

Morning

Gardining for +/- 4h30 at my mom house...



Afternoon

WOD

4 X

15 Heavy swing ( 24 kg )
10 Row
5 Double KB Front squats
5 Single leg Deadlifts ( L/R )

REST 5 min

10 min Snatch test ( 16 kg )

140 reps

Long Run

morning

1h06 Long Run

+

Sentier des Trotteurs, secteur des Cascades Hiking with my girlfriend 6 KM

Hill Run

morning

4 X

Hill Run 40 to 45 sec
25 Air Squats

rest 2 min between

Armor

morning

Armor with 24kg X 2

2 KB Clean
1 KB Military Press
3 KB Front Squat

5 RND

Rest 5 min

10 pull ups
20 push ups

test run

morning

test run 5 km

time = 25min 41 sec

1st mile = 8 min 22
2nd = 8min43
3th = 8min35

Hiking

all day

+/- 15 km hiking in Gorge de Coaticook

with my girlfriend and her sister .

leg blast WOD

evening

200 step up alt (l/r )
100 squats
200 forward  lunges alt ( l/r )
100 2 hands KB swings ( 16 kg )

time = 26 min 12 sec

Ruck

evening

Ruck 40lbs for 1hr

1hr Run

morning

1hr long run

+/- 2h30 min shovelling and lawning

shovel

morning

1hr 30 min shovelling in the garden

PST

morning

9.6 km of cycling with my girlfrident

WOD PST

1.5 mile = 10min 44 sec
pull up = 10
push up = 30
sit up = 33

Climbing

 evening

2 hrs of climbing

shovel WOD

late afternoon

1hr of shovelling garden

Run only

late afternoon

52 min progressive run

Location : terre des jeunes
Body : sore in calf and hamstring
Nutrition : lot of BBQ in the last week

Bike

evening

hill climb on bicycle with my girlfriend ( la croix )

Body : sore in hamstring

One leg WOD

evening

21 - 15 - 9

Double single leg deadlift
Double rack position lunge

for fun !!!

Body : sore in hamstring area

Snatch TEST

Morning

Kettlebell snatch test 100 reps ( 16 kg )

TIME =  5 min 10 sec

Run only

Just before the rain

52 min Progressive  Run

Body : Sore in hamstring

Rucking

Evening

1 hr Rucking 20 lbs

New challenge

New month, New challenge !

3 GET UP FLOW

a arm bar, a turkish get up and a windmill !!!

Evening

100 one arm swing ( 10 \ 10 )

rest 3 min

5 X

10 alt clean & presses each arm

Body : ok
Nutrition : miam

WOD Weight vest # 10

Evening

AMRAP 20 min

3 pull ups
5 push ups
9 squats

14 rounds

rest 5 min

AMRAP 20 min

Sandbag get up 42 lbs ( no weight vest on )

75 reps

Run only

This week I work on 8hrs shift \ 5 day


Late afternoon

48 min Progressive Run

Sleep : Well

Run

Afternoon

48 min Progressive Run
+
5 km hiking

Body : good

Climbing

Afternoon

3 hrs on indoor rock climbing

It's rain again !!!

WOD weight vest # 9

morning

44 min of step ups , at each 50 step ups for the first 22 min, I did 10 squats...
And for the last 22 min at each 50 step ups  I did 20 lunges .

22 min = 350 step ups and 70 squats

22 min = 253 step ups and 100 lunges


2 rounds of

10 push ups
6 TRX rows

Run only

afternoon

44 min Progressive Run

Hiking

afternoon

1h30 hiking at Mont Washington

Hike after 4 hours of road

Body : sore in hip flexor

Run only

Afternoon

44 min progressive run

Rucking

morning

1hr Rucking with weight vest

WOD weight vest # 8

No running today, rain most of the day !


morning 

Cadence snatch ( L & R ) 

         1 rep each 10 sec  X 10

Cadence Clean and Press ( L & R )

         1 rep each 10 sec X 10

2 RND of

10 pistols on bench ( L & R )

6 pull ups

10 push ups

Body : sore in low back

Nutrition : very good

WOD Weight vest # 7

morning

40 min Progressive run

3 RND of

10 Single leg deadlifts 24 kg
8 TRX rows

WOD Weight vest #6

morning

40 min of step ups
total = 801 reps

AMRAP 10 min

2 pull ups
4 push ups
6 squats
8 lunges

8 rounds and 6 squats

Body : hamstring in sore and cramp
Sleep : well good 

WOD Running only

After a week on the night shift ... and a little bit of sleep.

Afternoon

40 min Progressive running
With my girlfriend following me on bike.

WOD Weight vest # 5

Afternoon

36 min of step-ups
= 674 reps

3 lengths monster walk + 3 X 10 squats

5-4-3-2-1 pull ups
10-8-6-4-2 push ups

WOD Weight vest #4

 36 min progressive run

100 step ups for time
Time = 3 min 44 sec

Single leg deadlift ( SLDL )
         onside arm loaded 2 X 8
         offside arm loaded 2 X 5

10 pistols alt. leg

Body = OK
Sleep = well
Weight = 158 lbs

Only Running

 36 min progressive run

After a trip to Montreal... at Musée de Cire !!!

WOD weight vest #3

Afternoon

33 min progressive run

18 push ups
8 hanging leg raises

3 rounds of

10 push ups
5 hanging leg raise

not for time, for quality !!!

WOD Weight Vest # 2

Afternoon

33 min Progressive Run


3 rounds of

20 Back & Front lunge with KB in the rack position ( offside ( 16 kg ))
5 TRX Row


My girlfriend' workout this morning

100 step ups for time

time = 5 min 27 sec.


Body : calf sore
Sleep : not very well

Weight vest workout

This month is time for weight vest challenge. Every workout I do, it's doing with the weight vest on.

afternoon

33 min Progressive run

5 X

15 burbees
15 air squats
3 pull ups

for time

16 min 40 sec

And the time of my girlfriend is 12 min 40 sec without the weight vest.

Body : shoulder and calf  are sore
Sleep : well
Nutrition : chicken

Running only

Morning

30 min Progressive Run

Step up + Climbing

Afternoon

I wear a weight vest for all the training...

30 min of step up = 596 reps

2 X

10 Single leg deadlift ( L & R )
            onside and offside loaded arm
5 Pistols ( L & R )
10 TRX Single leg suspension lunge


Evening

Rock climbing in the gym

5 X 5

 Afternoon


30 min Progressive Run

with 16 kg kettlebell

4 X

5 KB Cleans
5 KB Presses
5 KB FrontSquats
5 KB rows
5 Pullups

A little more than 5 km, for the run.

Armor Building by dan

Afternoon

30 min Progressive Run

5 X
Armor Building with kettlebell 24 kg

               +

  3 pull ups

Everything go well !!!

Snowshoeing

morning

1h45 of snowshoeing with my girlfriend

nice trail, good snow !!!

Kettlebell 5X5

morning,  just before the winter storm ...

28 min Progressive run

3X

5 KB Cleans
5 KB Presses
5 KB Front Squats
5 Pull ups
5 TRX Rows

with 16 kg kettlebell

Single leg day

Morning

28 min Progressive Run

5 X lengths monter walk + 5 X 10 squats

Afternoon

3 X

5 - 10 - 5 Single leg deadlifts ( L \ R )
              onside arm loaded 24 kg
              offside arm loaded 16 kg
3 X

5 Pistols ( L \ R )
10 TRX Single leg lunges

KB Armor Building

Morning

28 min Progressive Run

4 X

Armor Building ( 24 Kg )

           +

3 Pull ups


Body : OK
Sleep : 7 hrs

Ketllebell 5X5

Morning

1hr Snowshoeing with my girlfriend

26 min Progressive Run

Afternoon

3 X with 16 kg bell

5 KB Cleans
5 KB Military Presses
5 KB Front Squats
5 Pull ups
5 TRX Rows

1 Rnd of 3 reps of the same

Girlfriend's workout

For  FUN

10 sandbag get ups
10 burbees
5 pull ups
30 air squats

Armor Building + Pull ups

No running today... blizzard day, high wind !!!

Morning

3 X

Armor Building + 3 pull ups

Kettlebell = 24 kg

Finish

100 Snatches ( 16 kg  bell )

10/10 L&R
Time = 5min 20 sec

Afternoon

26 min of step up with weigth vest

470 reps

Only Run

After 6 days of work on a 7 days week... the last 3 days it on the night shift. No sleep very well !!!

Afternoon

26 min Progressive run

Body : OK
Sleep : no good

WOD Rehab

Ohter a cold day ...

Afternoon

24 min Progressive Run

5 Lenghts Monster Walk + 5 X 10 Squats

3 Rounds of
10 TRX Single Leg Lunges
10 TRX Single Leg Hip Presses

3 Rounds of
10 Band Shoulder ext. rotation( L / R )
10 Band Shoulder int. rotation ( L / R )
10 Dumbbell Complex YTL ( 10 lbs )

Foam Rolling

Body :
Sleep : 8hrs
Nutrition : Good

WOD Rehab

Nice very cold day ... -25 C

Afternoon

24 min Progressive run

3 rounds of

5 Single leg deadlifts ( L / R )
              Onside arm loaded
              Offside arm loaded
5 Pistols ( L / R )

Foam Rolling

Body : sore in Soleus muscle
Sleep : 8hrs
Nutrition : OK

3X5X5

After a 3 hrs ride to MTL  and back...

Afternoon

24 min Progressive Run

3 Rounds of

5 KB Cleans
5 KB Military Presses
5 KB Front Squats
5 Pull ups
5 TRX Rows

Kettlebell = 16 kg

Body : sore in lower back and shoulder
Sleep : 7hrs
Nutrition : Pizza and Pasta

Armor Building +

New month New challenge

No dessert Challenge !!! Only one cheat day a week .

Morning

24 min Progressive Run

1h20 mountain hike

Afternoon

ARMOR BUILDING by Dan john

3 X

2 KB Clean
1 KB Military Press
3 KB Front Squat
+ 3 Pull up

KB = 24 kg

FINISHER

100 Snatches ( 16 kg bell )

S&S Day 18

Morning

22 min Progressive Run

4X
5 Single leg deadlifts uni and contra-laterally ( 12 kg and 16 kg )

S&S Day 18

Body : OK
Sleep : 6 hrs
Nutrition : miam

Girlfriend's workout

10 X
10 KB swings ( 12 kg )
5 Goblet squats ( 12 kg )

Time = 10 mins 2 secs

S&S Day 17 modified

Morning

22 min Progressive run

5 Lengths Monters Walk  + 5 X 10 Squats

S&S Day 17 modified
with KB 16 kg

5 X 20 swings
5 arm bar to TGU

Body : OK
Sleep : 7 hrs
Nutrition : OK

Return on progressive run

After one week of cold and flu, on a week on 12 hours nigth swift... return slowly on training.

Morning before breakfast

22 min Progressive Run

Body : OK
Sleep : little
Nutrition : Good

Friday girlfriend's workout

20 sandbag get up
then
3X
5 pull ups
10 push ups
15 squats
then
2X
10 russain twist

Sore Throat

It's a cold..

afternoon

20 min progressive run

Body :
Sleep : 8 hrs
Nutrition : little

Cold or Flu

I don't feel very good... my throat is sore.

morning

20 min progressive run

Body :
Sleep : bad
Nutrition : bad

Girlfriend's workout

MAX 2 min rest 1min

Hanging 29 sec
Kneeling push up 27
Sit up 61
Squat 51
Push press ( 15 lbs dumbbell ) 25

Active rest day

After three 12 hours night shifts... and a 3 hours sleep after the last  night .

1 hrs of snowshoeing

Body : ok
Sleep : not enough
nutrition : bad


Girlfriend's workout

AMRAP 15 min

6 burbees
20 step ups
5 sandbag get up

5 RND and 5 step up

S&S Day 16

morning

Very cold this morning -22 c

18 min progressive run

3 lengths monster walk + 3 X 10 squats with weight vest 20 lbs

Day S&S 16

Body : rhomboid right
Sleep : 6 hrs
Nutrition : Good

S&S Day 15

afternoon

18 min progressive run

3 lengths monster walk + 3 X 10 squats with weight vest 20 lbs

Day S&S 15

Body : rhomboid right
Sleep : 6 hrs
Nutrition : Good

Girlfriend 's workout

AMRAP 12 min

6 Burbees
10 step ups
1 pull up

8 RND plus 10 step ups

S&S Day 14

Morning

18 min Progressive run

 5 Lengths monster walk + 5 X 10 squats

1 hours rest

S&S Day 14

Day 9 of Plank Position Challenge 60 sec ... wow

Body : something in my right shoulder
Sleep : 7 hrs
Nutrition : OK

S&S Day 13

Morning

16 min Progressive Run

3 X 15 hip abductors  + 3 X 10 squats

S&S DAY 13

Body : OK
Sleep : 7hrs
Nutrition : filet mignon for tonight

S&S Day 12

Morning

16 min Progressive Run

5 X lengths monster walk + 5 X 10 squats

S&S Day 12


Afternoon

Hiking 1 hrs


Body : my sore in the same spot then yesterday
Sleep :  Well
Nutrition : good salmon recipe

S&S Day 11

Afternoon

16 min Progressive run

3 X Lengths monster walk with overhead KB 15 lbs + 3 X 10 Goblet Squats 15 lbs

S&S Day 11

Body : sore in scapula or rhomboid right side
Sleep : OK
Nutrition : OK

Active Rest Day

Afternoon

1hr 50 min of snowshoeing with my girlfriend

Body : OK
Sleep : nice
Nutrition : OK

Challenge of the month and S&S Day 10

CHALLENGE OF THE MONTH

30-day-plank-challenge  for my girlfriend and I .

Morning

14 min Progressive Run

5 Lengths Monster walk + 5 X 10 Squats

S & S Day 10

Body : Sore in the right middle glute
Sleep : 7hrs
Nutrition : We test our new bread machine ... gluten free bread .

S&S Day 9

Morning

14 min Progressive run

5 Lengths monster walk + 5 X 10 squats


S&S Day 9

Evening

Rock climbing GYM

Body : sore in my left hamstring
Sleep: 7 hrs
Nutrition : Last day of my challenge month with no coffee ...

S&S Day 8

Do some overtime at the job today ...

Morning

14 min progressive run

5 Lengths monster walk + 5 X 10 squats

S&S Day 8

Body : OK
Sleep : 8 hrs
Nutrition :  OK

S&S by Pavel Day 7

Morning

Just before breakfast...

14 min Progressive Run

5 Lengths Monster Walk + 5 X 10 Squats

S&S Day 7

Body : OK
Sleep: 7 hrs
Nutrition : My last cheat day for coffee challenge ... my stomach ache !!!

S&S Day 6

Morning

I did this training just after getting out  the bed ...

12 min Progressive run

4 Lengths Monster Walk + 4 X 10  Squats

S&S day 6

Body : OK
Sleep : 8 hrs
Nutrition : OK and it's my 3th cheat day, in this month... Good COFFEE


Girlfriend's workout

50 Step ups
 4 rounds of
5 Burbees
5 Sandbag get ups

TIME 8 min 49 sec

S&S Day 5

Afternoon

An another cool day...

12 min Progressive run

4 Lengths Monster Walk + 4 X 10 Squats

S&S Day 5

Body : sore in the right rhomboid
Sleep : 8 hrs
Nutrition : OK

Evening

Rock climbing in gym

S&S by Pavel Day 4

Afternoon

Very cold this afternoon for the run -20c

12 min Progressive Running
4 Lengths Monster walk + 4 X 10 Squats

S&S Day 4

Body : OK
Sleep : little for the past 3 nights
Nutrition : Day 21 of  FODMAP Diet

S&S by Pavel Day 3

Morning

Just after roll out the bed...

10 min Progressive running

3 lengths of Monster Walk + 3 X 10 Squats

S & S Day 3

Body : OK
Sleep :  7 Hrs
Nutrition : Good

S&S By Pavel Day 2

Afternoon

10 min Progressive Running

3 Length Monster Walk +
3 X 10  Squats

S&S Day 2

Body : OK
Sleep : maybe 7 hrs
Nutrition : Good

Simple & Sinister by Pavel

Morning

10 min progressive run nose breathing

3 Length Monster Walk + 3 X 10 Squats

Simple & Sinister ( S&S ) Kettlebell 50lbs

10 X
10 Two hand swing
with 1min rest between

5 TGU per side

Navy SEAL PST

I did this PST after 6 days of work on a 7 days weeks ... the last 3 days is on the night shift .
3 hours sleeps in the morning .

Afternoon

Push ups 47 reps

Sit ups 32 reps

Pull ups 10 reps

1.5 miles run  11min 47 sec

Body : OK
Sleep : not so good for the past 2 nights
Nutrition : OK no more

Workout's girlfriend

250 step ups for time
Every 3 min, clock never stop until the end
1 pull up
3 knee push ups

TIME 14 min 57 sec

Turkish Get Up

One day off in the middle of 6 days of work on 7 days !!!

Afternoon

Every minute on the minute ( E.M.O.T.M ) for 20 min

1 Turkish get up ( L / R )

 Body : OK, little sore on the neck
Sleep : 7 hrs
Nutrition  :  9th day in the FODMAP diet

Total Tension Complex - Press pyramid

Afternoon


WOD Kettlebell
Total Tension Complex - Press Pyramid

1 Clean
1 to 6 to 1 Military press
1 Front squat
1 Pull up

Body : little something in the upper left trap before the training and after
Sleep : 8 hrs
Nutrition : OK

S&S modified

Morning

S&S modified with 50lbs KB

10 RND of

10 swings
5 Goblet squats
1min rest

3min REST

3 TGU ( L/R )


Body : good
Sleep : 8 hrs
Nutrition : good


workout's girlfriend

AMRAP 10 min  " mini-cindy "

1 ass. pull ups
3 kneeling push ups
7 squats

15 RND

Heavy Cindy

AM morning

AMRAP 10 min ( weight vest 20 lbs )

5 pull ups
10 push ups
15 squats

4 RND + 10 push ups

PM afternoon

1hrs hike



Body : OK
Sleep : 8hrs
Nutrition : new diet FODMAP to accompany my girlfriend with her diet.

Girlfriend's workout

AMRAP 10 min ( weight vest 20 lbs )

step up

157 rep

Nouvelle ANNÉE !!!

Nouvelle ANNÉE...
Nouveau MOIS...

Nouveau CHALLENGE....Un mois SANS BOIRE mon CAFÉ !!!

Et je commence mon planning d'entrainement.

Du 15 janvier au 4 mars... Kettlebell Simple & Sinister de PAVEL !!!

Workout by day !!!

100 KB Swing
10 TGU

A tous les jours que je ne travaille pas, plus progression running ...