ruck run

1) 5.16 miles
48:45
Ash- 16#
Conrad- 35#

2) Two minute max push ups
Ash- 22
Conrad- 57

trying to lift after 2-3 weeks of being really lazy.

1) 1RM Power Clean
Ash- 90#
Conrad- 165#

2) 1RM Front Squat
Ash- 135#
Conrad- 190#

3) 1RM HingeLift
Ash- 160#
Conrad- 275#

4) 4 Rounds
10x Wtd sit up Ash-25#, Conrad-45#
40 Second FLR
6x kneeling keg lift Ash-25#, Conrad-45#
40 Second Superman hold

Saturday

10k with friends
62 mins w/30#

Recovering from Seattle Beer Week

ride to work 18 miles

1) every 60 seconds for 5 minutes, 6th minute max reps
push ups - 16
6th rd- 15 reps
sit ups - 20 reps
6th rd - 29 reps

2) 10 rds every 30 seconds
2x strict pull ups

Tiger Mtn Ride

1st mtn ride since October in Tx.
16 miles, 3200' elevation gain.
Lungs felt good, legs felt terrible.

1st run in a week

8 miles
1:03:45 - legs felt really heavy after mile 3.

Later w/Ash

1) 6 rounds
4x romanian dead lift
Ash- 75,85,95,95,105,105
Conrad- 155,175,195,205,215,215

2) 6 rounds
4x power clean + push press
Ash- 55,60,65,65,70,70
Conrad- 115

3) 4 rounds
6x deadlift
6x bent over row,
6x hang cleans
6x front squat
6x push press
6x back squat
Ash- 45#
Conrad- 75#

Wednesday morning

1) 8 rounds
3x front squat
5x hamstring hell
Ash- 55,55,60,60,65,65,70,70,75,75
Conrad- 125,135,145,155,155,155,165,165

2) 6 rounds
5x military press
8x pull ups
Ash- 2x20#
Conrad- 2x44#

3) 6 rounds
4x power cleans
3x burpees
Ash-65,65,70,70,75,75
Conrad- 115,115,125,125,135,135

4) 4 rounds
8x weighted sit ups Ash-25#, Conrad- 45#
30 second FLR
5x kneeling keg lift
30 second superman hold

Monday

1) 8 rounds
3x snatch + OH squat
shoulder stretch
Ash- 45,45,50,50,50,55,55,60,
Conrad- 75,75,85,90,95,95,105,105

2) 6 rounds
5x box squats
3x broad jumps
Ash- 45,45,45,50,50,55
Conrad- 145,155,165,175,175,175

3) 6 rounds
10x curl to press
8x pull ups
Ash- 6x curl to press @ 2x15#
Conrad- 2x44#

before beer drinking

1) 8 rounds
3x push press
5x shoulder stretch
Ash- 55,60,65,70,70,70,70,70
Conrad- 95,105,115,115,125,125,125,125

2) 6 rounds
3x squat cleans
2x jumping lunges
Ash- 55,55,55,55,55,55
Conrad- 125,135,145,145,145,145

3) 6 rounds
4x weighted lunges
8x pull ups / 8x ring rows Ash
Ash- 2 x 25# kb
Conrad - 2 x 44# kb

4) 6 rounds
5x Slashers 44#/25#
8x good mornings 65#/35#
5x standing russian twists 44#/25#
10x supermans

Run before work

1) run 5 miles
36:39
I got stopped at two intersections...

2) 4 rounds
8x wieghted sit up 25#
30 sec elevated feet FLR
5x kneeling keg lift 44#
30 sec superman hold

3) 4 rounds
20 sec plank walk ups
20 sec sit ups
20 sec rest

late night tuesday lifting

1) 8 rounds
3x box squat
145,145,155,165,175,185,185,185

2) 6 rounds
10x bridge press 2x 25# kb
3x clapping push ups

3) 6 rounds
4x power cleans w/ fat grips- 95#
4x burpees

after a weekend of brewery tours

1) 8 rounds
3x squat clean + front squat
5x y+l, 5#
95, 105,115,125,135,135,135,135

2) 6 rounds
5x hinge lift 185#
3x box jump 30"
5x snatch grip shoulder stretch

3) 6 rounds
6x military press 2@44# kb
4x pull ups
15x sit ups

It all felt tough...

April 30th

Run
14 miles
1:53:03
I bonked hard at mile 12. Practically limped the last two miles home and those two miles felt painfully slow.