squat and push...

6 rds
6x front squat
135, 145, 155, 155, 155, 155

6rds
6x push press
75, 85, 95, 100, 105, 105,

meh...

row 15/15
20 rds
2020m total

3 rds @65
10x dl
10x pp

11/21/11

row 4x500m with 1 min rest
1:43, 1:44; 1:47, 1:47

5 rds @65, 75, 85, 95, 95
8x OH squat
8x front squat

then, misc ab work...

sunday's run

6.5 miles with ash.
1:09:45

row and lift, kinda...

5k row 19:29. Wasn't all out, just keeping a decent pace.

then,
mini leg blasters wtd @ 20#
mini leg blaster un-wtd

then,
5 rds
3x the exercise @65#
6x push press @ 65#

11/17/11

run
2x 1mile, rest half of run time
2x 800m, rest total time of 800m between intervals

mile 1, 7:15
mile 2, 6:45
800m 1, 3:01
800m 2, 2:59

later,

4 rds
10x wtd sit up @ 45#
10x (each side) slasher to halo @ 35#
1 min plank

6 rds
8x military press, strict. 45, 55, 65, 75, 85, 85

6 rds
8x front squat, light weight. 65, 75, 85, 85, 95, 95

cold and rainy

ride to work easy. 42 mins. It was cold and rainy...

4rds
10x wtd sit ups @ 45#
5x kneeling sand bag lift @ 40# each side
10x russian twist @25# each side
50m waiter walk each arm @ 35#

row some stuff
750m 2:45- easy start, then picked up the pace. Rest 1/2 time
500m 1:40- rest 1/2 time
250m :51 rest half time
then
4rds row 30/30
151m
146
146
148

run to work

Run 9.17 miles to work. With camelback for all my work clothes and 100 oz bladder full of water.

1:28:13

9:38 pace didnt feel bad...

yesterday with ash

run for an hour, easy, just getting used to running for longer than a 5k...
5.5 miles

ride... in 37 degree weather... to work...

9.3 miles 40 mins
legs heavy from my run on thurs...

felt like running for an hour

run about 30 mins then turn around and come back.

total run 1:07:13

7.37 miles

9:07 pace

I hadn't been running and just felt like going out for a bit. Felt pretty good most of the run except for the almost 2 mile climb @6% incline. Once you get over the "highest point" of the climb... it's .25 miles of very steep stairs. Once done with those my legs didn't want to move. I'd like to get to 8-9 miles in an hour, but that is a long way from now.

my lungs hurt

8 rds
30/30 row
immeadiately into...
5 rds
40/20 plank with 5 push ups during rest.

something quick before work

5 rds
mini leg blasters
30/30 plank with 5 push ups during the rest

7:28

not too tiring, just something quick to make me feel like I attempted to workout today.

sunday, and a couple days after that...

Sunday,
Hike at rattlesnake ledge 5 miles 1:22 minutes. 1500' elevation gain. It was raining the entire time. Decent pace going up, running all the way down.

Mon and Tues...
10 rds
30/30 plank with 5 push ups during 30 sec rest

Wed.
10 rds
40/20 plank with 5 push ups during rest

Nothing hard, but very little motivation to get off my ass right now. New bike helmet comes in tomorrow, then I can hop on the bike again.