1st day back home

Run: 5.28 miles
Conrad w/35# vest and camelback- 49:44
Ash unweighted- 50:57

While in Tucson...

Friday:
5 rds- set number of reps every minute. 6th minute max reps
Push ups- 16, max 14
Sit ups-     20, max 23

5 rds mini leg blasters

Saturday:
Run 30 minutes

rode to work again

Ride 18 something miles 1:03:20

It is July... I finally rode my bike to work.

Ride to work- 18.6 miles 1:08:26
Just cruising...

Sat morning

1) run 1 mile 7:12

2) 10 rds
Row 30/30

3) go to work...

After work on Friday

1) 5 rds up in weight each rd
4x dead lift
2x broad jump
135, 165, 185, 205, 225

2) 5 rds up in weight each rd
4x thrusters
2x burpees
95, 105, 115, 125, 135

3) 5 rds @ 95# 1 rd every 60 sec
5x deadlift
5x hang squat clean
5x push press
2x burpees

during lunch...

1) 5 rds Back squat, front squat and jumping lunges
8x back and front squats 135#, 8x jumping lunges (each side)
8x back and front squats 135#,8x jumping lunges (each side)
8x back and front squats 155#,8x jumping lunges (each side)
6x back and front squats 175#,8x jumping lunges (each side)
6x back and front squats 185#,8x jumping lunges (each side)

2) 5 rds
6x bench press
3x clapping push up
135,135, 145,155,155

Yesterday's long day at work, today's sleeping in way too long...

1) run- equal work/rest
2x800m
4x400m
2:44, 2:42, 1:20, 1:22, 1:24, 1:24

2) EMOM- set # of reps for 5 mins. 6th min max reps
Push ups-16, max 12
Sit ups- 20, max 17

3) 4 rds every 30 secs 2x pull ups @ 32# then,
6 rds every 30 secs 4x pull ups unweighted

Ride to work... testing a new route.

Ride 18.6 miles - 1:11:13

Tuesday night

Run w/Ash:  5.28 miles - 49:15

a few lazy days

1) EMOM - set number of reps for 5 minutes, max reps on 6th minute
Push ups- 16-max 14
Strict pull ups- 5-max 6
Sit ups- 20- max 21

2) leg blasting...
2x full leg blasters
20x flutter kicks (2x count)
6x mini leg blasters
20x flutter kicks (2x count)

3) spin for 10 mintues

4) Row 5k
19:17 - First time on the rower for more than 500m in well over a year. That sucked...

Going long, kinda going longer...

1) run 4.1 miles- 35#+ camelback/ Ash 10+camelback
42:43- at Ashley's pace.

2) 30 rds- 1 rd every 2 minutes
5x burpees w/ 35#- Ash unloaded
10x squats w/ 25# sandbag- Ash w/15# kb
10x hello dollies

3) run 5.3 miles unloaded
55:08-running w/ Ash

recovery day

1) run 3 slow miles

2) 4 rds
10x face down back extensions
5x (each side) russian twist-25#, Ash- 15#
10x sit ups
45 sec forward leaning rest

3) 4 rds
10x hamstring hell
20x leg lifts
5x y+l -2.5#

lunch time hurt more than it should

1) 10 rds
mini leg blasters
10x sit ups

2) 7 rds
5x pull ups
7x dips
10x push ups

Still sore from Sunday's workout.

Sun 7/7/13

1) AMRAP 60 minutes
10x jumping jacks
10x air squats
10x push ups
10x lunges
10x bent over rows w/ sandbag 60#/ ash-25#
10x flutter kicks (2x count)

completed 37 rounds

2) run 5.28 miles 54:28 w/ Ash
I ran with her the entire time. She was breathing hard, I was breathing easy...

fri 7/5/13

2 mile run-easy
15:00

Tiger Mtn!

1) MTB at Tiger Mtn w/ Ash
13.4 miles-  ride time 1:52- run time 2:48
3 mile climb still sucks. We ride the climb at our own pace, then ride together after that.

7/2/13 intervals or something else? Something else...

1) run- around the neighborhood with Ash, turn here, turn there, eventually end up at home.
38 minutes 4.42 miles

2) 4 rds
25x sit ups
10x hamstring hell
30 sec side bridge
5x push ups
30 sec other side bridge