Back in the Game

Thursday - July 25

Off

Wednesday - July 24

Sport #1
  • Crossfit
  • 1h 00m

400m run
DROM
5 walkouts
10 iron cross
10 scorpions
10 hip circle
10 fire hydrants
10 hip pop ups

3 rounds
5 DL
5 OHS
5 push press
5 good mornings

Chipper. (13.04)
30 sit-ups
30 dead lifts (155)
30 du/90 su
30 OHS (65)
30 pull ups

Sport #2
  • Krav Maga
  • 1h 00m

Tuesday - July 23

Run
  • 17m 19s
  • 2.00 miles
  • 08m 39s /Mi

warm up
tabata sprints
2x 400
cool down

Sport
  • Crossfit
  • 1h 00m

DROM
400m run
2 min DU

ground to shoulder press
1rm (90)

15 AMRAP ( 3 rounds +6 burpees)
7 over the bar burpees
13 power snatch (65)
7 over the bar burpees
13 TTB

tabata sit-ups

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)

whitem5's Training Log


 July 2013 
SunMonTueWedThuFriSat
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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

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals