laziness prevails

run- 2 miles
14:56

a quick ride 6/28/13

18.75 miles
1:04
cruising mostly, trying to find out how to ride to work...

slept in, worked out, ate food, went to work.

1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Sand bag clean and squat-60#, Ash-25
push ups
flutter kicks 2x count

2) 20 rds every 90 sec
4x walking sandbag lunges -60#, Ash- 25#
4x burpees
4x pull ups, Ash- 2x horziontal row
8x sit ups

cool down: 1 mile run with Sage

Tuesday

1) 60x sandbag get ups- 60#
Ash- 40x sand bag get ups-25#

2) run
30 minutes  w/ 35# vest and camelback
Ash- 10# plus camelback
3.3 miles


3)  4 rds
10x back extension
10x hip bridge each side
20/20 kneeling founder stretch
20/20 standing founder stretch

Sunday 6/23/13

1) 20 rds every 90 sec
4x front squat @ 105#
3x burpees
2x strict pull ups
5x dead lift @ 105#

2) Run w/ 25# vest + 132oz water in camelback
5.5 miles
55:10
Ash w/ 10# + 100oz in camelback
56:14
I waited on her a lot. Towards the end, she told me to take off, so I did...

3) 60 sec max w/ 2 min rest
push ups-39
sit up- 38
pull ups- 9 strict+ 4 kipping

Saturday

1) 7 rds
5x strict pull ups
7x push ups
10x dips

2) run
2 miles 14:10

6/20/13

1) 3 rds
Leg blasters
20x flutter kicks (2x count)
10x sit ups
Then,
5 rds mini leg blasters
20x flutter kicks (2x count)
10x sit ups

2) 4 rds
25x sit ups
5x Russian twists @35
10x hamstring hell

3) 10 rds every 30 secs
2x strict weighted pull ups @ 20#

4) 4 rds
30 sec max push ups
30 sec rest
Then,
60 sec rest
60 sec max push ups
29, 15, 12, 10
16