monday

ride to and from work...
more later...

Atomic athlete stamina wod


1) 15 min Sandbag Getup's - 60#-
97 reps


2) 10 Rounds Every 90 Sec
3x Curtis P's - 2@ 25# kb
6x knee jump to broad jump 


3) 15 min run w/15lb kb-
2000m
 
4) 15-10-5
Swings - 35#
Burpees
Weighted Sit Ups @ 35#
4:23

Felt okay, not pushing real hard just breathing heavy for almost an hour. Curtis p's felt light but the knee jump to broad jump smoked me. Sand bag get ups were hard on the legs after sundays run and an incredibly windy ride to and from work. The last part almost killed me as the wtd sit ups nearly tore my arms off...

sunday 4/29

Run
soaring eagle half marathon (actually 13.3)
2:23:05
 Ran the first lap in 1:01:10, waited for ash who came in at 1:05:something and ran the last lap together.

later,

5 rds
6x stiff leg dl
6x bent over row
6x cleans
6x front squat
weight used- 95,115,125, 135, 130,130

tues...

ride to work 9.2 miles
ride from work  9.9miles (took a wrong turn)

5 rds @ 95#
8x stiff leg dl
8x bent over row
8x cleans
8x front squat

5 rds
5x 1 arm sit up @30# each side
5x russian twist @ 30 each sdie
5x slasher to halo @ 35 each side

20 rds-1 arm kb snatch @ 35#
15/12- 7 reps right arm in 15 sec work/12 sec rest
15/12- 7 reps left arm in 15 sec work/12 sec rest
1 rd= 7 reps for each side

sunday

Run w/ash and sage.
55 minutes 5ish miles. Sage was dead after about 30 minutes. We had to walk the last 1/2 mile home.

then,
ride to the park w/kb's in a backpack.

Conrad-35# kb
Ash- 15# kb

5 rds
12x swings
6x snatch each arm
run 200m

6rds
5x slasher to halo each side
5x one arm sit ups each side
25m waiter walk- one arm OH w/kb each side
50m sprint

lazy and bored

6 rds @ 95#
6x stiff leg deadlift
6x bent over row
6x cleans
6x front squat

5 rds
10x kb swings@ 35#
5x mr spectacular @ 2x25#
5x 40# sand bag get ups each side

5 rds
5x 1 arm sit ups @ 25#each side
5x slaher to halo
30 sec plank

no stopwatch, it still hurts...

6 rds with 35# kb
10x swings
5x snatch each arm
run 200 yards

4rds
5x lunges (each side) w/kb overhead
25 yard waiter walk (each side) w/kb overhead
5x slasher to halo (each side)

then,

ride to work,
9ish miles

Ride at Tokul E.

8.6 miles
1:20:32

Lots of the trails clearred due to logging. Lots of wandering around trying to find the remaining trails. Lots of climbing, one incredibly steep downhill that resulted in me flying through the air in one way and the bike flying the other way...

trail half marathon

run
trail half marathon.
3800'+ of elevation gain equals, retardedly hard. 2:52:30
Ran with ash.
longest run of my life. Even if parts of it were just plain hiking...

ride/work out at home

ride
5.8 miles at Duthie.
Sunny and high 50's in Seattle doesn't mean the weather is like that everywhere. Cloudy skies and low 40's at the trail head before the rain storm hit. Just wasn't prepared for riding in those conditions.

at home,
5 rds
8x 95# front squat
5x kb snatch each arm @ 35#
10x push ups
5x 95# cleans

3 rds
8x romanian dead lift @ 95#
5x turkish get ups @ 25#
25x sit ups

monday

mtb
6.5 miles at duthie with ash

today

20 mins
15/15 kb snatch left arm, rest
15/15 kb snatch right arm, rest
7 reps per each 15 sec of work

35# kb

easter

20 minutes
15 on/15 off KB snatch left arm
15/15 kb snatch right arm
7 reps per work interval

all with 35# kb

4 rds @ 95#
6x stiffed leg DL
6x bent over row
6x cleans

mtb at duthie

ride
16 miles at duthie

wednesday

4 rds @ 95#
5x deadlift
5x bent over row
5x hang clean
5x push press

Sunday. Seahawks 12k

run 12k
1:05:41
felt good. Ash did really well. She pushed herself pretty hard and maintained a 8:48 pace.

Saturday

MTB with ash
5.5 miles at duthie. pretty easy. This was her first time on a trail since we moved.