yesterday

i rode 38 miles... easy pace, just trying to start building my base again :(
2:38:45... i could feel it in my legs as i rode to work today :(

last weak?

yeah it was pretty weak...

rode to bobby's in coppell to work at npk on tues and wed.
i was prett dead after that... 99 miles... that also makes me very sad, my cycling base has seemed to dissapear. thats what i get for riding 40 mins at an easy pace to work... though that woulda helped... nope!

tuesday

warm up 5 min row

3 rounds
60 step ups to 24" box
15 kb swings @ 45#
15 push ups
12: 43

10 -9-8-7-6-5-4-3-2-1
hang power cleans @ 95#
weighted sit ups @ 45#
deadlift @ 95#
box jump to 30" box
22:04

3 rounds
60 step ups to 24" box
15 kb swings @ 45#
15 push ups
14:59

Sunday

quick workout...
3 rds
20 squats
10 jumping squats
20 lunges (10x each leg)
5x knee jump to tuck jump

3 rds barbell complex @ 65#, ash @ 35#
6x straight leg dl
6x row
6x push press
6x OHS
6x bicep curl
6x clapping push up

called it day after that...

Friday

10 rds
run 200m/30 step ups @ 30 lbs to 18" box
10x squat cleans @75#, Ash around 40#
10x wtd sit ups
30 sec rest

me 30:09, ash 37:39

5 rds
10x kneeling slasher to halo @ 20lbs
1 min plank, feet elevated 12"
10x russian twists

2 rds
5ox glute leg lifts
30x shoulder hand jobs

go for a run...

I ran for an hour, how long did you run...
I covered about 5.5ish miles... pretty easy pace, sprinting up the hills though.

taco tesday!

10 minute row warm up

10 rds
250m row
10 burpees

20:34

i think i did 11 rds...

then, later at night...

6 rds
500m row
10 clean, squat, then press 1st 2 rds at 80lbs, last 4 rds at 90lbs
10 clapping push ups

35:09

sa"turd"ay

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row till it hurts...

10k row...

2000m sprint to start off 7:18

2000m acitve recovery before the...

1000m sprint 3:25

keep rowing till i finish 10k

10k time 40:17

3 rds barbell complex

6x dl

6x row

6x hang clean

6x front squat

6x push press

6x back squat

6x push ups

weight @ 65#, 75#, 85#

yesterday

run...

I ran for 52:31. Through Westover Hills...pretty hilly stuff.

trying to figure it out...

Morning WOD

2000m row
7:28... pretty beat from last nights workout

Evening WOD...

2 rds tabata style (20 sec work 10 sec rest)each minute is 20 sec of 10m sprints, 10 sec rest, 20 sec next exercise, 10 sec rest. sprints as many 10m sprints as possible in 20 sec.
sprint, tuck jump
sprint, air squat
sprint, broad jump
sprint, burpees
sprint, push ups
sprint, plank walk ups
sprint, mtn climbers
sprint, sit ups
5 min rest

1 rd tabata sprint
10m sprint- 58 total

2 rds
30 sec on 10 sec to get to next exercise
back ext with 35 lb plate
plank
sit ups
side plank
other side plank

here we go...

this is my excuse of training journal... if you happen to stumble upon it... I'm sorry I wasted your time, but it's not like you were doing anything better anyway.

Training:
(1) 8 RoundsClean Complex (M-95#, W-65#)
5x Box Jumps 30" box, Ash 18" box
1 minute rest

Clean Complex = 5x Dead Lift, then ....5x Hang Squat Clean, then ....5x Push Press

(2) 8 Rounds
8x Jingle Jangles,then immediately ...
8x Swings (M-20kg, W-12kg),then immediately ...
5x Squat Jumps
1 minute rest

(3) 6 Rounds (Grind, not for time)
3 Pull ups (strict - no kipping!)
5 Dips
10 Push ups

started out at 5 pull ups 7dips 15 push ups... made two rds at those reps then lowered to 3, 5, 10 cause I suck.