The day before Tx 9-28-13

1) 10 rds
10x kb floor press Ash-2x 15#, Conrad- 2x 25#
10x single arm row Ash- 30#, Conrad- 45#
20x flutter kicks

2)8 rds
8x kb bridge press Ash- 2x 15#, Conrad- 1st 4 rds 2x 45#, last 4 rds 2x 25#
8x horizontal ring row (Ash) 6x pull ups(Conrad)
15x sit ups

3) 4 rds
12x tricep bench dips- Conrad 25#
12x push press Ash- 45#, Conrad 75#
30 sec forward leaning rest

thirsty thursday

1) 8 Rounds
8x Front Squat: Ash- 65#, Conrad- 135#
8x curl to press: Ash- 2x15#, Conrad- 2x 25#
15x Sit ups

2) 6 Rounds
10x Dead Lift: Ash- 100#, Conrad- 155#
10x Tricep Bench Dips: Conrad- 25#
20x flutter kicks

3) 4 Rounds
12x walking lunges: Ash- 2x 20#, Conrad- 2x 45#
12x bent over row Ash- 2x 20#, Conrad- 2x 45#
30 sec forward leaning rest

9-24-13

Run 5.3 miles- 55ish minutes
Conrad-20# in camelback

another day...

1) 6 rds
8x incline bench press 95#
6x pull ups

2) run 1 mile-7:12

3) 6 rds
8x bench press 95#
8x (each arm) kb snatch @ 45#

4) run 1 mile-7:09

5) 4 rds
12x hang clean - 95#
10x push press-95#

6) run 1 mile-7:05

Sunday's run and lift

1) Run w/ Ash
 1hr 20 mins- 9.03 miles
Conrad w/35# and camelback

2) 8 rds
8x deadlifts- Ash 100#, Conrad 145,145,155,165,175,175,175,175#
8x tricep bench dips
15x sit ups

3) 6 rds
10x back squats- Ash 65#, Conrad 145,145,155,165,165,165#
10x curl to press-Ash 2x 15#, Conrad 2x25#
30 sec forward leaning rest

4) 4 rds
12x front squats- Ash 45#, Conrad 95#
8x bent over row- Ash 45#, Conrad 95#
5x hamstring hell

9-19-13

1) 10 rds
10x kb floor press -1st 4 rds, 2x 45#, last 6 rds 2x 25#
10x single arm bent over row @ 45#

2) 8 rds
8x kb bridge press 2x45#
6x pul ups

3) 4 rds
12x bench dips
10x sit ups

9-18-13

Run 1 hr 10 minutes- comfortable pace
7.6  miles covered

9-17-13

1) 8 rds
10x dead lift- Ash 95#, Conrad 135#
8x push press- Ash 2x20#, Conrad 2x45#

2) 6 Rds
10x walking lunges- Ash 2x 20#, Conrad 2x45#
8x bent over row- Ash 2x20#, Conrad 2x45#

3) 4 rds
12x back squat- Ash 55#, Conrad 95,105,115,135#
8x curl to press Ash 25#, Conrad 2x25#

Take the dog for a run on some trails...
Ran about 5 miles, on a pretty hilly trail.

slow moving legs

1) run 5.3 miles easy. Legs sore from yesterday's squats.
Ashley- 58:03
Conrad-35# + camelback- same time

2) 5 rds
20x sit ups
30 sec FLR

picking up and putting down, but not very much...

1) 8 rds
8x bench press @ 95
6x strict pull ups

2) 8rds
8x front squat @ 95#
6x dips

run again

Run- 5.3 miles

Ashley - 54:13

Conrad- 35# + camelback-same time

1 week later

Run- 5.3 miles

Ash- 49:08

Conrad- 48:35 w/ 25# + camelback

Time to run

Run- 8.25 miles
Ash-1:19:25
Conrad w/25# and a camelback- same time