ride and run

mtb at sansom
22:39 for blue and green trails
rest 15-20 mins then...
run at sansom
40:17 for blue and green trails

tuesday...

4rds
6x the exercise @ 95#

8rds
3x clean+pp @95#
3x pull ups

8rds
3x squat clean @115
3x clapping push ups

about 15 -20 mins? no idea...

big 24 III

8 rds
3x The exercise
3x shoulder mobility stretch
95,95,105,110,110,110,110,110

8 rds
3x clean + PP
3x pull ups
95,105,115,120,120,120,120120,

8 rds
3x squat clean
3x clapping push ups
125,125,135,145,145,145,155,155,

4rds
15x sit ups
10x super mans
5x jump squats
after last round finish with additional 50 sit ups for good measure...

thursday

ride on the trinity
1:47:20
dist 27.36
avg 15.2
wind speed... too much
just wanted to get out and cruise easy for a bit... with the wind, it felt like a very long climb...

big 24 II

8rds
3x the exercise (hang squat snatch+ OHS)
shoulder mobility stretch
75,75,85,95,95,105,105,105

8rds
3x clean + PP
3x pull ups
85,85,95,95,105,105,105,115

8rds
3x squat clean
95,105,115,125,135,135,135,135

monday afternoon

ride at sansom park...

2 blue laps... little over 7 miles around 40ish mins

today

5 rds
1 min hard > 1:45 500m pace
2 mins easy 2:10 500m pace... right into
4 rds
30 hard > 1:40 500m pace
1 min easy, 2:10 500m pace

20 mins total time
5117m

yesterday

Big 24

8rds
3x the exercise (snatch + OHS)
shoulder mobility stretch
55, 60,65,70,75,75,80,80

8rds
3x clean + pp
3x pull ups
70,75,80,95,95,100,105,105

8rds
3x squat clean

95,95,100,105,110,115,115,115