Back in the Game

Monday - July 1

Bike
  • 30m
  • 7.20 miles
  • 14.40 Mi/hr
Sport #1
  • Crossfit
  • 1h 00m

DROM
800m run

shoulder press
3-3-3-3-3-3-3 (85)

4 rounds
150 SU
15 wall balls
10 TTB

0ne mile run (9.06)

Sport #2
  • Crossfit
  • 1h 00m

DROM
Foam roller
300 SU
30 squats
20 shoulder pass through
30 OHS

50- sit-ups
50 KB swings (44)
50 push ups
50 burpees

practice kipping

Sport #3
  • Krav Maga
  • 1h 00m

Sunday - June 30

Bike
  • 1h 30m
  • 21.83 miles
  • 14.55 Mi/hr

Saturday - June 29

Run
  • 1h 39m 11s
  • 9.07 miles
  • 10m 56s /Mi

Friday - June 28

Run
  • 26m 56s
  • 3.00 miles
  • 08m 58s /Mi

warm up
tabata sprints @6.40 pace
2x 400 @9.05
tabata sprints @7.30
cool-down

Sport
  • Crossfit
  • 1h 00m

DROM
400m run

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

10-9-8-7-6-5-4-3-2-1 (65)
snatches
1-2-3-4-5-6-7-8-9-10
burpees

tabata russian twists

Thursday - June 27

off day

Wednesday - June 26

Sport #1
  • Crossfit
  • 1h 00m

DROM
2 rounds:
10 SU
10 DU
10 crossover
10 alt
10 skiers

15min AMRAP
15 wallballs
15 SDHP (35)
15 box jumps

tabata sit-ups
400m run

Sport #2
  • Crossfit
  • 1h 00m

DROM
30 squats
20 shoulder pass throughs
30 OHS

2x 25 abd mat
2x 10 push ups

10 rounds:
20 sec DL (155/135)
10 sec rest
20 Sec burpees

practice pullups (hands are very tender)

Sport #3
  • Krav Maga
  • 1h 00m

3 rounds:
20 jumping jacks
10 push ups
10 squats
1 sprall

slipping and stepping outside the fence

Tuesday - June 25

Run
  • 20m
  • 2.00 miles
  • 10m /Mi

just used my watch, so time is est.

Sport
  • Crossfit
  • 1h 00m

drom

5 walkouts
10 scorpians
10 ironcross
10 spiderman lunges
10 pillars
10 deadbugs

2 rounds:
10 SU
10 DU
10 alt
10 skiers
10 crossovers

3 rounds:
5 push press
5 shoulder press
5 push jerk

2 rounds:
300 SU
50 shoulder to overhead (65)
25 toes to bar

whitem5's Training Log


 July 2013 
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Volume

Time
Distance

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Totals

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