twosday

1) Run 5.6 miles
43:07

after work

1) 8 rounds
3x box squats
165,175,175,175,180,180,185,185

2) 6 rounds
8x military press 2x44# kb
4x pull ups
15x sit ups

Sunday 4/27

1) 8 rounds
3x Squat clean + front squat
95,95,105,115,115,115,115,115
Didn't feel great. Kept the weight low and it was still tough in rounds 6-8. Not thrilled

2) 6 rounds
5x deadlift- 185#
3x box jump @ 30" box
5x y + l

Run again

12 mile run

1:31:07 

It was supposed to be an easy run, and it didn't feel bad. Miles 9,10, and 11, another runner was breathing down my neck right before  mile 9. Pride took over and I ran those 3 miles in 7:03, 6:48, and 6:52. All in all, a good run.

Saturday morning ride to work

18 miles 1:05:20

two days of nothing... Friday night

Run to meet with friends after work-
11.75 miles easy run-1:44:20

Tuesday

Ride home from work - 18 miles
1:19.33
Easy, easy easy. just cruising home and trying to find legs on a bike again.

sleepy, a little sore and not much time before work.

1) 8 rounds
4x back squat 185#
10x sit ups
rest 30 seconds

2) 3 rounds
5x dead lift 185#
5x strict pull ups
15x push ups

After two days of being lazy

1) Run
10 miles
1:14:01

run intervals and more running

1) 3 rounds
Run 2 miles
5 minutes rest
13:00, 13:37, 14:02

Later when Ash got home.

1) Run 4 miles recovery pace.
44 minutes - we chased down a dog that got off leash, twice.

2) 1 round - 135#
10x back squat
10x dead lift
10x hang cleans
wanted to do 3 rounds, but ran out of time.

Tues 4/8/14

1) 8 rounds
3x hang squat snatch + squat
10x sit ups
Ashley 45, 45, 55, 55, 65, 65, 75, 75
Conrad;  75, 75, 85, 95, 95, 95, 95, 95

2) 6 rounds
5x romanian deadlift- Ash: 65,70,75,80,85,85 Conrad: 185
3x squat jumps

3) 6 rounds
4x pull ups
8x military press Ash: 2x15# Conrad: 2x44#

4) 6 rounds
6x slashers
10x good mornings
6x standing russian twists
10x supermans
Ash 25# kb, 45#
Conrad 44# kb, 65#

4/7/14

In the morning:
1) 10 rds
30/30 row

2) 2 rounds
30x push ups
30x flutter kicks

In the evening:
1) 6 rounds
800m run
rest 2 mins
Ash - 3:45, 3:48, 3:48, 3:49, 3:50, 3:48
Conrad- 2:42, 2:51, 2:54, 2:58, 2:57, 2:57

2) 4 rounds
10x weighted sit up: Ash- 30# Conrad 40#
40 second FLR
6x kneleing keg lift: Ash- 30# Conrad 40#
40 second superman hold

3) 5 rounds
20 Seconds plank walk ups
20 Seconds sit ups
20 Seconds rest

Saturday running

Run 8.5 miles
w/ Ash 1:18:27
Conrad w/ 30#

not lifting much

1) 8 rounds
5x bench press 135#

2) Back squats
15x 135#
15x 135#
10x 155#
10x 155#

3) 4 rounds
10x weighted sit ups 35#
5x plank walk ups
20 sec FLR

1st ride of the year.

1) Road ride with Ash
2 hours- 27 miles
Super easy, trying to keep my legs moving and not overload them.
Still waking up every morning like I was hit by a truck...

2)30x push ups
   30x sit ups

recovering

1) Run w/Ash
3 miles - 27ish minutes?

2) 6 rounds Ash 25#, Conrad 45#
5x slasher
8x good mornings
5x standing russian twists
8x V-ups

3) 5 rounds
5x push ups
2x squats, hold at bottom- Ash
2x OH squats, hold at bottom w/25# - Conrad