Bike
  • 2h 00m
  • 26.15 miles
  • 13.08 Mi/hr

Sport
  • Crossfit
  • 1h 00m

DROM
3 rounds:

  • 30 samson stretch
  • 10 sit ups
    10 pull ups
    10 GHD sit-ups
    10 back ext
    10 OHS squats
    10 ring dips


    3 rounds:
    5 deadlifts
    5 power hang cleans
    5 push press

    5 rounds:
    6 power clean (95 first round, 85 2nd, 3rd and 4th)
    6 burpee box jump

    off
    Bike
    • 40m
    • 9.05 miles
    • 13.57 Mi/hr
    Sport
    • Crossfit
    • 45m

    500m row
    DROM

    5 walkouts
    10 superman lunges
    10 ironcross
    10 jump tucks
    10 squat holds

    14 rounds:
    60 squats or deficit made up in pushups/pullups

    Sport
    • Crossfit
    • 1h 30m

    DROM
    500m row
    PVC snatch

    5 reps Hang power snatch (75)
    EMOM for 10 mins

    10 AMRAP
    4 pullups
    6 KB swings (44)
    8 sit-ups

    practice rope climb

    4x 400 @7.53
    3 min wall sits 20sec on/10 sec off
    stretch

    Sport
    • Crossfit
    • 1h 20m

    DROM

    4 rounds
    15 jumping jacks
    15 squats
    15 mtn climbers
    15 jumping squats

    3 rep max front squats (135)

    3 rounds:
    sled pull/push 45/90
    15 weighted GHD sit-ups

    4 min planks 20/20


    stretches

    Sport
    • Crossfit
    • 1h 00m

    DROM
    500m row
    5 walkouts
    10 iron cross
    10 scorpions
    10 spiderman lunges
    10 fire hydrants
    10 hip circles

    800m run
    25 backward lunges
    25 back extension
    400m run
    25 burpees
    25 sit-ups
    400m run
    25 pull ups
    25 lunges
    400m run
    25 jumping squats
    25 squats
    800m run

    whitem5's Training Log


     November 2013 
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    10 11 12 13 14 15 16
    17 18 19 20 21 22 23
    24 25 26 27 28 29 30
     
    Time
    Distance
    • July's totals
    • June's totals
    • 2014 totals
    • 2013 totals