Back in the Game

Thursday - April 24

Wednesday - April 23

Sport
  • Crossfit
  • 1h 00m

DROM
2 rounds:
Jump rope complex

2 rounds:
15 GHD sit-ups
10 back ext
10 ring dips
10 OHS
10 shoulder pass through
10 band pull apart

100 pull-ups
100 wall balls

Tuesday - April 22

Sport #1
  • Crossfit
  • 1h 00m

DROM
PVC stretch
Band stretch

3-3-3-3 hang power clean
85, 105, 125, 135 ( struggle with this wt)

Dead lifts
10x 65% (155)
8x 70% (175)
8x 70% (175)
6x 75% (185)

GHD sit-ups
stretch

Sport #2
  • Crossfit
  • 1h 00m

DROM
400m run
2 rounds:
15 sit-ups
10 back ext
10 reverse lunge
10 OHS
10 strict pull ups
10 shoulder pass throughs

3 rounds
5 deadlifts
5 hang pulls
5 bent over rows
5 good mornings

4 rounds
3 min AMRAP
200m run
Max rep burpees
1 min rest

Monday - April 21

Sport
  • Crossfit
  • 1h 20m

DROM
2 rounds:
jump rope complex

3 rounds:
5 pullups
10 push ups
15 squats

2 rounds:
5 hang pull
5 hang power clean
5 bent over row
5 good morning

3-3-3-3 hang pull

Front squats
10x 65% (95)
8x 70% ( 105)
8x 70% (105)
6x 75% (115)

3 rounds:
50 cal row
15 DB presses (2x20)
150 SU

Sunday - April 20

Easter!

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

whitem5's Training Log


 April 2014 
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Volume

Time
Distance

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Totals

  • April's totals
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  • 2014 totals
  • 2013 totals