bored on vacation

in the morning...
10 min row warm up
tabata row... then immediately
5k row 20:25... worst 5k time in my life...

3 rds
4x15/15 hard/less hard bike intervals
1 min plank
30 sec wall sit

several hours later....

6 rds
800 m run
8x dl @ 155#
10x push ups
15x push press
20x sandbag clean(10x each shoulder)
39:41 800m run became recovery on each round... not quite what was planned, still pushing it on the 80o, but stil not good. breathing hard for 40 mins, but still not good.

50x sit ups
50x supermans
2:21

hockey... if you can call it that...

lost 7-5
played terrible, dehydrated, legs hurt, lungs good, just crappy legs...

run?

run 12x 10 min on/50 min off
rd1 - 1.41 miles laps 3:28,3:38 =7:06 mile
rd2 - 1.46 miles laps 3:18,3:29=6:48 mile
rd3 - 1.44 miles laps 3:25,3:28= 6:53 mile
rd4 - 1.37 miles laps 3:37,3:38=7:16 mile
rd5 - 1.37 miles laps 3:38,3:38=7:17 mile
rd6 - 1.35 miles laps 3:35,3:45= 7:20 mile
rd7 - rd12 DNF... sleep for time...
Used mapmyrun.com for distances covered. Harder than I expected. Didn't help that I went to sleep late started at 7am and it was 34 degrees out on the warmest lap at noon. Had to drop a deuce before each rd started... not fun...

various things with 2 min breaks

6rds
4x dl 185#
mini leg blaster
10x push ups
8:26

3rds
20x sand bag cleans (10x each side)
2x push press/rest OH hold/dead hang 20 seconds each (2 mins)
pp rd 1- 14,14
rd2 - 14,12
rd3 - 13,9

total time 9:17

10 min sandbag get ups
85 get ups total

row and push press... wed night

2500 m row 9:32
2x 20/20 push press/rest in OH hold 20# dbells- 14, 14
1500 m row 5:31
2x 20/20 push press/ rest in OH hold 20# dbells- 14, 12
500 m row 1:43
2x 20/20 push press/rest in OH hold 20# dbells- 12, 9

still pretty sore from wtd MLB the other day... as a whole not that bad...

working out in washington

warm up
5 min run easy pace... immedately after 5 min warm up run until 1.5 miles covered (including warm up).
11:46

3rds
mini leg blasters @50#
10x sit ups
5x push ups
1rd
mini leg blaster @ 40#
10x sit up
5x push ups
2rds
mini leg blasters un-wtd
10x sit ups
5x push ups

10:35
50# mlb sucked... no 45# bar at hotel gym
40# mlb felt east, but caught up quiclky from previous rds
un-wtd mlb felt easy until the squat jumps

friday

3rds
mini leg blasters @ 45#
10 situps
5 push ups
3 rds
mini leg blasters
10 sit ups
5 push ups
finished about 10 mins? wtd leg blasters are retardedly hard

4rds
20/20 push press/ rest in OH hold

3rds
5x pull ups
dead hang for 20 secs

100x sand bag cleans @ 40#
(50 to each shoulder)

then later...
run 30 mins with Ash... 3+ish miles

1-3-10

3 rds row
15/15 for 5 minutes
rest 3 mins between rds

then...
run for 20 mins... covered 2.65 miles

last workout of twenty ten

3rds
20/20 push press/ rest OH hold 20# dbells

8 rds
8x dl 135#
50 step ups

3rds
20/20 push press/ rest OH hold 20# dbbells

jump rope for 10 mins
throwing in some double unders and trying to get used to jumping rope again