Back in the Game

Sunday - April 20

Saturday - April 19

Sport
  • Crossfit
  • 1h 00m

DROM
800m Indian run

Group stretch
12 min Amrap
200m run
12 kb swing
12 push ups

Tabata plank/hollow hold
Tabata Russian twist w/ 25 plate

Friday - April 18

Sport
  • Crossfit
  • 1h 00m

DROM
400m run

2 rounds:
10 GHD back ext
10 GHD sit-ups
10 ring dips
10 reverse lunges
15 OHS w/PVC
15 shoulder pass through

20 min AMRAP
200m run
7 power clean (95)
7 CTB

Thursday - April 17

Sport
  • Crossfit
  • 1h 00m

DROM
400m run

stretch
PVC stretch

3-3-3-3 hang jump shrug


close grip bench press
10x 65%
8x 70%
8x 70%
6x 75%

10-9-8-7-6-5-4-3-2-1
KTE
push-ups
after every round 75 SU

Wednesday - April 16

Bike
  • 30m
  • 7.35 miles
  • 14.70 Mi/hr
Sport
  • Crossfit
  • 1h 00m

DROM
200m row
stretch w/PVC

2 min DU practice

20 min AMRAP:
10 STRICT HSPU
20 STRICT pull ups
30 jumping lunges

Tuesday - April 15

Sport
  • Crossfit
  • 1h 00m

DROM
200m row
10 strict pull ups
10 sit-ups
10 push ups
10 squats
15 shoulder pass through
15 OHS
15 shoulder band pull a parts

3-3-3-3 snatch (95)

Deadlifts
10x 65%
8x 70%
8x 70%
6x 75%

30-25-20-15-10-5
Wallballs
Box jumps

Monday - April 14

Sport #1
  • Crossfit
  • 1h 00m

100m run
DROM
4 rounds:

  • 15 JJ
  • 15 squats
  • 15 mtn climb
  • 15 plank

  • 3 rounds:
    5x deadlifts
    5x hang pull
    5x hang power clean
    5x bent over row
    5x good mornings

    3-3-3-3 hang squat clean (105)

    shoulder press
    10x @65%
    8x @70%
    8x @70%
    6x @75%

    14 min EMOM
    odd: 10 over the box burpees
    even: 12 KB swings (53)

    Sport #2
    • Crossfit
    • 1h 00m

    whitem5's Training Log


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    Volume

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    Upcoming races

    Totals

    • April's totals
    • March's totals
    • 2014 totals
    • 2013 totals