Friday

1) Run- 6 miles
62 minutes w/Ash
Conrad- 30#

2) 4 rounds
10x sit ups
40x flutter kicks
20x mountain climbers

6/26/14

1) run- two miles
Conrad- 13:20
Ash-16:24
We both had pretty heavy legs.Not all out, but still out of breath.

2)AMRAP 15 minutes
15x push ups
5x kb clean high pull - each side
10x goblet squats
10x push press
5x reverse lunges- each side

Ash- 5x push ups, 25# kb
Conrad- 44# kb

3) 4 rounds
6x deadlift
6x bent over row
6x hang clean
6x front squat
6x push press
6x back squat
Ash- 45#
Conrad- 65,70,75,80

4) 4 rounds
15x weighted sit ups
5x russian twists
10x super mans
30 sec FLR

before truck

1) 8 Rounds
4x front squats
Ash 75,85,100,115,115,115,115,115
Conrad 105,125,145,165,165,165,165,165

2) 8 Rounds
4x Romanian DL
Ash 90,105,125,140,140,140,140,140
Conrad 155,185,205,235,235,235,235,235

Tuesday

1) 6 rounds
3x military press- Ash 60#, Conrad 110#
3x clapping push up
shoulder stretch

2) 6 rounds
3x power cleans- Ash 75#, Conrad 135#
2x box jump-Ash 16", Conrad 30"
5x y+l

3) 10 rounds every 60 seconds
3x power cleans
3x push press
3x box jump
Ash 65# 16" box
Conrad 115# 30" box

4) Run 4 miles
40ish minutes
Conrad w/35# ruck

friday

Run w/ ash
6 miles
60 minutes

sunday

Run 8 miles
61 minutes

Today, 1 hour ago

15-1
Back Squats- Ash 35# sand bag, Conrad 95#
Weighted sit ups Ash 25#, Conrad 45#
Pull Ups
Clean to press Ash 35# sand bag, Conrad 2x 25# kb
Box Jump- Ash 16", Conrad 30"
52:08

Pretty sore from past workouts, felt better by the end. Grip strength is really weak right now.

Wednesday

1) 8 rds
3x power cleans
Ash-45,55,65,75,75,75,75,75
Conrad-85,100,115,135,135,135,135,135

2) 8 rds
5x military press
Ash-45,45,55,60,60,60,60,60
Conrad-70,80,95,110,110,110,110,110

1st run in a while

6 miles
45:00
Didn't feel as bad as I thought it might.

later...

1) 8 rounds
4x front squats
Ash- 75,85,100,115,115,115,115,115
Conrad- 105,125,145,165,165,165,165,165

2) 8 rounds
2x hinge lift
Ash- 90,105,125,140,140,140,140,140
Conrad-155,180,205,235,235,225,235,235

Bend

5 minutes EMOM, 6th minute max reps
Push ups
Ash-7-Max 12
Conrad 17- max 14
Sit-ups
Ash- 12- max 16
Conrad- 20 - max 22

Run 4 miles

Saturday

1) 8 rds
3x power cleans
Ash-45,55,65,75,75,75,75,75
Conrad-85,100,115,135,135,135,135,135

2) 8 rds
5x military press
Ash-45,45,55,60,60,60,60,60
Conrad-70,80,95,110,110,110,110,110

Run 4 miles

Friday

1) 8 rounds
4x front squats
Ash- 75,85,100,115,115,115,115,115
Conrad- 105,125,145,165,165,165,165,165

2) 8 rounds
2x hinge lift
Ash- 90,105,125,140,140,140,140,140
Conrad-155,180,205,235,235,225,235,235

3) run 3 miles

running

1) Running w/Ash
6 miles- 55:40
Conrad- 25#

In the morning:

3) rounds spin bike
10 minute tempo ride
30x push ups
30x sit ups

Sunday

1) 8 rounds
3x power cleans
Ash, 45,55,65,75,75,75,75,75
Conrad- 85,100,115,135,135,135,135,135

2) 8 rounds
5x front squats
Ash- 70,80,95,110,110,110,110,110
Conrad- 95,115,135,155,155,155,155,155

3) 3 mile ruck w/ Ash
31:50
Ash- 15#
Conrad- 35#