it was hard waking up today...

1)30 min amrap
3x renegade man makers @2x20#
6x horizontal pull ups
9x goblet squat @ 35#
12x wtd sit up @ 25#
200 m run
9 rds, steady pace, staying in control of breathing.

2)3 rds
5x 1 arm sit ups @ 25# (each side)
10x russian twists @ 25 (each side)
30/30 side bridge

3) 4 rds
15x push ups
20x sit ups
3x strict pull ups

Thursday

run:
2 miles -14:59

4 rds
15x push ups
20x sit ups
3x strict pull ups

1st "long run" since the 50k... wasn't breathing hard, but legs felt heavy.

later,

Ride:
21 miles - 1.5 hours?
Comfortable pace with a few sprints here and there.

after work

1) 6 rds

8x back squats @ 95

8x shoulder press @ 95

450m run

sunday

run:
6 rds
5min run, 2min rest

1) 6 rds:
5x burpees
10x squat jumps
20x kb swings (ash 15#, me 44#)
rest 30 sec

2)7 rds: every 90 sec
4x sandbag cleans each side (ash 20#, me 60#)
200m run

Thursday

warm up:
3 rds
5x push ups
5x pull ups
10x sit ups
10x squats

1) 5 rds
8x kb swings @ 44
6x sand bag burpees @ 60#
450m run

Didn't feel too bad. The knee felt ok... that's promising.

tuesday

warm up:
3 rds
12x kb swings @25#
6x burpee
3x pull ups

1) 5 rds
6x hang cleans @ 95#
3x scotty bobs @ 2x 20#

2)5 rds
6x kb thrusters @ 2x 25#
6x bent over row

3) 3 rds
10x seated sand bag half moons
10x slasher @ 25#
30/30 side bridge
10x wtd sit ups @ 25#

Monday

3 rds
warm up:
5x push ups
10x sit ups,
5x kb snatch @ 15

1) Box Squats: 8,8,8,6,6,6,6,6,6
65, 95,105,115,115,135,135,135,135
then,
3 rds
30X 95# box squats

2) 5 rds
5x seated kb clean and press@ 44#
3x scotty bob @ 2x20 db
5x seated sandbag half moon @ 60#

stuff...

warm up:
8-1
push ups
squats
sit ups

1) 9 rds
2x power clean
1x burpee
75,75,95,95,115,115,135,135,135

2) 6 rds
5x pull ups
2x clapping push ups

3) 6 rds
5x hang clean @ 75#
3x scotty bob's @ 2x 20# db

First run since July's 50k

Run (I cant really call it running)
25 miuntes
60 sec jog/90 sec walk

Testing to see how my knee will hold up to some light running. Using a couch to 5k program to make sure I dont push too hard too fast. Today's "workout" was boring, but no knee pain during or after so far.

wasting the day away in the garage

Warm up:
3 rds
10x push ups
5x horizontal pull ups
10x wtd sit ups @ 25#
10x kb snatch @ 15#

1) 6 rds
6x box squats
85,105,115,135,135,115 (I ran out of the ability to clean 135# comfortably)
then,
95# box squats
25,20,15,10

2) 6 rds
4x seated kb clean and press @ 44#
4x pull ups
8x stiff leg dead lifts @ 135#

3) 4 rds
10x sit ups
5x seated half moons @ 60# sand bag
5x kneeling sand bag cleans @ 60#
3x 20:10 calf raises-rest in the up position

Instead of mtb, or the kayak, I did nothing, but this...

Warm up:

3 rds

10x push ups

5x horizontal pull ups

10x 25# wtd sit ups

5x 25# russian twists

1) 6 rds

6x box squat @ 44# kb

6x seated snatch @ 25# kb (each side)

2) 6 rds

5x seated kb row @ 2x 25#

5x kb swing to high pull @ 44#

5x military press @ 95#

3)3 rds

20x 1 arm sit ups @25# (10 each arm)

5x kneeling slasher to halo @35#

5x kneeling sandbag cleans @ 60#

4) stiff leg dead lifts: 6,6,6,6,6,6,4,4,4,4,2,2

135,145,155,165,175,185,195,205,215,225,235,235. 

Out of weight, out of time, out of shape...