session # 4

5 rds
2x burpees
5x push ups
5x bent over row @ 2x 25#
5x y+l @ 2.5#

6 rds
6x seated kb swings @ 35#
15x sit ups

6 rds
5x burpees
5x stiff leg DL @ 95#
5x dips

session #3

3 rds
5x clapping push ups
10x sit ups

6 rds
4x box squat @ 25#
5x seated row @ 2x25#
6x kb floor press @2x25#
30x glute leg lift( each leg)

4 rds
8x seated mr. spectacular @2x25#
5x y+l @ 2.5#

session #2

warm up:
3 rds
10x push ups
10x sit ups

1) AMRAP 20 min
5x seated kb clean to stand to press @2 x 25#
15x sit ups
5x box squats (above parallel)
5x bent over rows @ 2x 25#

9rds + 5x kb c/s/p and 10 sit ups

4 rds
5x floor sweeper
30 sec single leg glute bridge (each side)
10x good monings with 25#

3 rds
50x glute leg lift
hip swivel stretch
5x y+l @ 2.5#

mtn athlete injured leg program session #1

3 rds
5x single leg burpees
10x box squat... above parallel squat working on proper form in this range of motion
5x push ups
10x wtd sit ups @ 45#

6 rds
4x seated kb cleans to standing @ 2x 25# kb
4x seated kb press

6rds
4x single leg dl @ 2x 25# kb (each leg)
4x single leg hops

6rds
8x kb floor press @ 2x 25#
8x kb bent over row

So, all my running and rowing and then twisting my knee the other day resulted in an injury... IT band syndrome/ runner's knee... so I'll be taking it easy on the legs for a while... not fun when I enjoy activities that require my legs.

not motivated this morning

went to the gym, half assed my warm up and half assed a few rounds of bike intervals. Finally, runnning out of time, did something I knew would at least make me feel good about the amount of time I was actually working.

tabata row...

Run

run 1hr 20 mins
8 miles...

before work

6 mins row. every 30 seconds row 125m

5 rds
10x kb swings @ 35#
10x hang cleans @ 75#
10x push press @ 75#
mini leg blaster

5rds @ 75#
10x stiff legged dl
10x bent over row
10x push ups

thursday...

6 rds @ 95#
6x dl
6x hang cleans
6x push press

4 rds
10x snatch @ 45#
10x OH squat @45#
10x y+l @ 2.5#

4 rds
10x wtd sit up @ 45#
10x russian twists (each side) @ 35#
10x leg lifts

shoulders quit before my legs

2x 500m row 1 min rest. not going all out but breathing hard.
1:46
1:43

6rds
6x front squat @ 135#
3x dead hang pull ups

2x 500m row 1 min rest
1:45
1:44

Run

5k run 23:32