Back in the Game

Monday - July 22

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

DROM
5 walkouts
10 ironcross
10 scorpians
10 fire hydrant
10 hip circle
10 hip pop ups

1-1-1-1-1 deadlifts

21-15-9
deadlifts
box jumps

Sport #2
  • Crossfit
  • 1h 00m

DROM

600m run
30 ohs
20 shoulder pass through
30 squats

100 sit-ups
50 push ups

kipping
HSPU

Sport #3
  • Krav Maga
  • 1h 00m

level 1 choke holds
shadow boxing

Sunday - July 21

Bike
  • 2h 00m
  • 28.33 miles
  • 14.17 Mi/hr
Run
  • 1h 15m
  • 6.00 miles
  • 12m 30s /Mi

Sprints 200/300
Trail runs
Hill sprints

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

whitem5's Training Log


 July 2013 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

Volume

Time
Distance

Upcoming races

Totals

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