friday

5 mile run
39:41
felt slow and difficult...

today

1) 8 Rounds
3x Front Squats
Ash: 75,85,95,100,100,100,100,100
Conrad: 135,145,155,165,165,165,165,165

2) 6 Rounds
5x Hinge Lift
3x Box Jump
Ash: 105# , 16" box
Conrad: 205#, 30" box

3) 6 Rounds
8x Military Press
4x Pull Ups
Ash: 2x15# db
Conrad: 2x25#kb

4) 5 Rounds
60 Second Farmers carry
40x Flutter Kicks
45 Seconds FLR
Last round max push ups in 2 minutes
Ash: 2x25# kb, push ups 20
Conrad: 2x 44# kb, push ups 42

Wed 8/20/14- lazy, but not lazy enough to do nothing... something is better than nothing

1) 10 rounds every 30 seconds
2x Pull ups w/ 25# vest
Completed 6 rounds w/ vest. Last 4 rounds 3x pull ups un-weighted

2) 10 rounds every 30 seconds
6x push ups w/ 25# vest

2) 5 rounds every 30 seconds
40x flutter kicks

Earlier in the day:
6 mile hike with Sage and Ash.

8/19/14

1) 2 Rounds
1 mile ruck
Ash: 36#
Conrad: 60#
12:17, 13:08-Sage to a dump on the second mile

2) 4 Rounds
10x Good mornings- Ash:45#, Conrad:65#
10x Russian twists- Ash: 25#, Conrad: 45#
40x Flutter kicks
45 seconds FLR

3) 4 Rounds
60 second farmers carry- Ash: 2x25#, Conrad: 2x 44#
10x sit ups

Monday 8/18

1) Run 4 miles
33:17- easy pace

2) 5 Rounds
6x Hang Cleans- 95#
6x Military Press- 95#
40x Flutter Kicks

3) 5 Rounds
10x Hinge Lift 135#
5x OH Reverse lunges w/25#
3x Squat Jumps

Sunday

1) Ruck
3 miles 36:11
Ash: 26#
Conrad: 60#

2) 15 Rounds EMOM
Conrad:
3x strict pull ups
6x push ups
9x sit ups

Ash:
3x ring row
4x push ups
9x sit ups

lazy, lazy, lazy 8/16

1) 8 rounds
3x Push Press
Ash: 55,55,60,60,65,65,70,70
Conrad: 105,115,125,135,135,135,135,135

2) 8 Rounds
3x Hinge Lift
Ash: 95,95,105,105,110,110,115,115
Conrad: 185,205,215,225,225,225,225,225

before work, after a cheeseburger

Ruck run
5 miles - 57:04
Ruck weight - 50#

Mon

Run
4 Miles
32:40
Legs are still really sore.

Sat Morning

1) Run
3 miles
30 mins

2) 8 Rounds
3x Push Press
Ash: 55#
Conrad: 95,105,115,115,125,125,135,135

3) 8 Rounds
3x Deadlift
Ash: 95#
Conrad: 155,195,195,195,205,205,215,215

Friday Night

1) 9 rounds
2x Snatch + OH Squat
1x Burpee
Ash: 45#
Conrad: 95#

2) 6 Rounds
5x Back Squat
2x Jumping Lunges
Ash: 95#
Conrad: 185#

3) Run
2 miles
20 mins

Getting back to it. I'm going to be sore later.

laziness and what happened Thursday

1) run 3 miles - 30 mins

10 mins later

20x push ups
5x pull ups
18x push ups
5x pull ups
16x push ups
5x pull ups
14x push ups
5x pull ups
12x push ups
5x pull ups
10x push ups