saturday... i forgot about this one

10 mile trail run @ soaring eagle 1:46:10
felt easy... except my right knee is falling apart...

ride @ tiger mtn

MTB at tiger mtn
11.6 miles
first 3 miles is a climb with 2000' of elevation gain... after that, the fun begins!

last day in vegas

run
2 miles 14:27

30-20-10
kb swings
push ups
sit ups

run
2 miles 14:45

last couple days in vegas

5 rds
mini leg blasters
10x burpees
5x toes to sky

in the hotel...

10 rds 30/30
burpees
103 reps... 

run and stuff

run
2 miles -14:45

5 rds
5x front squat @135#
5x lateral jump over bench
5x kb snatch each side @ 35#
5x pull ups

3 rds
5x 1 arm sit ups each side
10x slasher to halo @ 35# each side
5x plank walk up each side
1 min plank
final round hold plank for time- 2:48

how do the legs feel?

Run 5k
22:55

5 rds
15x kb swings @ 35#
10x kb snatch each arm @ 35#
5x clapping push up

run 1 mile
7:37

Kinda depressed about the mile time, but my legs were a little stiff today...

run in vegas

Trail run.
11.6 miles at red rocks. 2:12
starting elevation 3,200' max 4,600'
I was not ready for the elevation gain or how elevation can wreak havoc on your body...
starting temperature 98 degrees...

wed...

7 rds
3x snatch @ 95

7 rds
3x squat clean + push press
knee/hip stretch

21 reps 95# front squat

knee hurts, kinda bad...

1) 8 rds
3x 1 arm sit ups @ 25#
5x kneeling slasher to halo each side @ 25#
10x supermans

2)15 min AMRAP
5x push ups
5x kneeling sand bag cleans each side @ 60#
10x sit ups

8 rds+ 5pu, 4x cleans each side

3) 10 rds, 1 every 90 sec
8x seated 1 arm kb snatch, each side- @ 25#
8x good mornings @ 35# kb

My right knee was feeling pretty bad after Sunday's run, so I modified my workout to use my right leg as little as possible...

sunday's run

run with ash
2:18:54
No idea what distance would be, its a big loop in the area... 13.8 miles.

saturday morning

1) 10 rounds - 1 round every 90 seconds
3x Sandbag Getups each side -60#
10x Sandbag Back Squats

2) 15 MIN AMRAP
10x Dumbell Thruster - 25# each arm
10x Lunge each leg
10x Sit Ups

10 rds+ 10 thrusters, 6 lunges each leg

3) 15 Min Run wtd @15#

1.7 miles with 15# kb

4) 15 Min AMRAP
3x Mr Spectacular - 25# kb
6x KB Front Squats - same weight
20x Stepups

10 rds+3 mr spectacular

5) 8 Rounds For Time
5x Burpees
5x KB Snatches each side - 25# kb

2 rds...
Ran out of time, had to shower and get ready for a 5k...

1hour 20 minutes later,
drive to the race, run 2 miles to drop Sage off with a friend, run 2 miles back to the race, then race....

cinco de mayo 5k!
25:05
Best 5k Ash has run in years!

work out tired legs, then ride to work...

7rds
3x the exercise (snatch + OH squat)
45,55,65,75,85,95,95

7rds @ 95#
3x clean + push press
3x hang squat clean
then,
ride to work...

hadn't snatched in a while, so I made the first few rounds more of a warm up to make sure I wouldn't die...