Back in the Game

Saturday - July 20

Run
  • 2h 30m 47s
  • 14.00 miles
  • 10m 46s /Mi

Very hard run

Friday - July 19

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

DROM
800m run

3 rounds:
samson stretch
10 OHS
10 back ext
10 sit ups
10 pull ups
10 push ups

"Nancy" (19.15)
5 rounds:
400m run
15 overhead squat (65)

Thursday - July 18

off

Wednesday - July 17

Run
  • 25m 19s
  • 3.07 miles
  • 08m 15s /Mi

warm up
2x tabata sprints
3x 400m
cool-down

Sport #1
  • Crossfit
  • 1h 00m

DROM
outside warm ups

7 rounds: (time cap 30 min, 5 rounds +7 KTE
7 HSPU
7 thrusters
7 KTE
7 DL
7 burpees
7 KB swings
7 pull ups

Sport #2
  • Crossfit
  • 30m

DROM
30/20/30
OHS
Shoulder pass through
Squats

Pull-ups
100 sit ups
100 squats

Tuesday - July 16

Sport
  • Crossfit
  • 1h 00m

DROM
3 rounds:
5x wall walk HSPU
5x ring dips

3-3-3-3-3 hang power snatch
(85)

21-15-9
power snatch (65)
pull ups
sit-ups

Monday - July 15

Bike
  • 30m
  • 7.44 miles
  • 14.88 Mi/hr
Sport #1
  • Crossfit
  • 1h 00m

800m run
DROM

3 rounds
10 squats w/band
10 good morning w/band
10 OHS

1-1-1-1-1-1 (170)
Back squats

Practice kipping/hspu

Sport #2
  • Krav Maga
  • 1h 00m

Sunday - July 14

Run
  • 1h 01m 06s
  • 6.00 miles
  • 10m 10s /Mi
Sport
  • Crossfit
  • 1h 00m

500m row
DROM

3 rounds:
10 back ext
10 sit ups
10 ring dips

40-30-20-10
Wall balls (14)
Box jumps
KB swings (35)
400m run

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