Early in the AM,then later in the PM

1) Run
12 Miles;1:41:00
Didn't plan on running this far. Legs felt like crap the first 5 miles and then finally found a good pace/ rhythm for the last 4-5 miles and made ups some time.


After work:

1) Run
2 Miles: 15:02

2) 15 Minutes EMOM
3x Pull Ups
8x Push Ups
10x Sit Ups

9/29/14

1) 8 Rounds
3x Squat Clean
Ash: 60,70,80,90,,85,85,85,85
Conrad:110,125,140,155,155,155,155,155

2) 8 Rounds
3x Back Squats
Ash:,95,100,105,110,115,120,125,130
Conrad:130,185,185,205,205,225,225,225

3) 6 Rounds
5x Pull Ups
5x Military Press (until form breaks, then push press)
Ash: 70
Conrad:120

Wed's lift

1)8 Rounds
3x Hinge Lift
Ash: 100,120,135,155,155,155,155,155
Conrad: 170,200,225,255,255,260,265,265

2) 8 Rounds
3x Front Squat
Ash: 80,95,110,120,120,120,120,120
Conrad: 135,155,175,200,200,200,200,200

3) 8 Rounds
4x Pull Ups
8x Push Ups
12x Sit Ups

Tuesday's workout

1) Military/ Push Press- Strict until Military press failure
Ash:3x55, 3x65,3x75,2x85, 2x85,2x85,2x85,2x85
Conrad: 3x95, 3x115, 3x130,2x145,2x145,2x145,2x145,2x145

2) Power Clean
Ash: 3x55, 3x65, 2x75, 2x85, 2x90, 2x90, 2x90, 2x85
Conrad: 3x100, 3x115, 2x135, 1x150, 1x155,1x160, 1x165, 1x165

3) 4 Rounds
10x weighted sit ups
5x russian twists
45 sec FLR
50X flutter kicks

Run

1) Run 8.3 miles
1:09:28
Legs felt heavy.

Sat morning

Warm up: 3 Rounds
10x Hinge Lift- Ash: 65, Conrad: 95
5x Box Jumps
10x sit ups
15x push ups

1) 10,8,6,4,2
Hinge Lift
Box Jump
Ash: 95#, 16" box
Conrad: 135#, 24" box

2)6 Rounds        
3x Pull Ups
5x Push Ups
20x Step Ups
Conrad: 25# weighted vest

3) 9 Rounds
3x Hang Squat Cleans
5x Burpees
30 Seconds rest
Ash: 65#
Conrad: 115#

4) Run/Ruck 3 Miles
32:50
Ash ran
Conrad: ruck w/30#

lift again- 9/18

1) 8 Rounds
4x Front Squat
2x Squat Jumps
Ash: 75,85,95,110,110,110,110,110
Conrad: 135,145,165,185,185,185,185,185

2) 8 Rounds
4x Hinge Lift
2x Jumping Lunges
Ash:95,110,125,145,145,145,145,145
Conrad:155,185,215,245,245,245,245,245

3) 4 Rounds
10x Weighted Sit Ups
10x RussianTwists
10x Supermans
20 sec FLR 7 push ups, 20 sec side plank, 7 push ups, 20 sec other side plank

lifting

1) 8 Rounds
2x Power Cleans
4x Clapping Push ups
Ash: 55,65,75,80,80,80,80,80
Conrad:95,105,125,145,145,145,145,145

2) 8 Rounds
3x Push Press
3x Pull Ups
Ash: 55,60,65,70,75,75,75,75
Conrad: 95,110,120,135,135,135,135,135

3) 4 Rounds
90 Seconds Farmer's Carry
60x Flutter Kicks w/ruck over head
5x Toes to Sky W/ruck over head
30 Seconds FLR

need to work out more

EMOM 15 mins

4x pull ups

7x push ups

9x sit ups

This left me pretty tired... it shouldn't have hurt as much as it did

hike and lift

5 mile hike up rattle snake ridge
Conrad: 50# ruck
Ash: 30# Ruck
1800' elevation gain
2 hours

Later...

1) 8 Rounds
5x Hinge Lift
Ash: 85,100,120,125,125,125,125,125
Conrad:145,170,200,225,225,225,225,225

2) 8 Rounds
4x Military press
Conrad: 95,95,115,125,125,125,125,125
Last couple rounds became push press.

2) EMOM 5 minutes
3x Power Clean
Conrad: 135#
Should have gone heavier...

today before work... with almost no time left to get ready for work.

1) 8 Rounds
5x front squats
Ash: 65,75,85,95,100,100,100,100
Conrad: 110,135,155,175,175,175,175,175

I had to do something. I have been really lazy...

tuesday's run

5 miles 37:15
first run in a while... not too bad.

sometime last week, a couple different days

1RM
                           Ash      Conrad
Push Press            90          160
Power Clean         90          165
Hinge Lift             170         285
Front Squat          135         225