Back in the Game

Tuesday - September 10

Bike
  • 30m
  • 6.98 miles
  • 13.96 Mi/hr
Sport
  • Crossfit
  • 1h 00m

DROM
400m run
10 spiderman lunges
10 ironcross
10 scorpians
10 hip circle
10 hip pop upsa
10 fire hydrants

3 rounds:

  • 15 jumping jacks
  • 15 squats
  • 15 mtn climbers
  • 15 low box jump

  • EMOM 2min 3xDL (175) for 10 mins

    3 rounds:
    50KB swings (35)
    20 burpees

    Monday - September 9

    Sport
    • Crossfit
    • 1h 30m

    400m run
    DROM

    5 walkouts
    10 spiderman lunges
    10 ironcross
    10 scorpians
    10 hip circle
    10 fire hydrants
    10 hip pop ups

    3 rounds:
    10 front squat
    10 OHS
    10 back squat

    EMOM for 10mins 3x OHS (80%)

    3 rounds:
    3 shoulder press
    6 push press
    9 push jerk
    12 SDLHP

    2 mile run

    Sunday - September 8

    Bike
    • 1h 30m
    • 24.10 miles
    • 16.07 Mi/hr

    Saturday - September 7

    Run
    • 36m 36s
    • 4.00 miles
    • 09m 09s /Mi

    Warm up
    Tabata sprints @7.30 pace
    3x400 @8.00
    Cool down

    50 sit-ups
    50 squats

    Friday - September 6

    Sport
    • Crossfit
    • 1h 00m

    DROM
    4 rounds:

  • 15 jumping jacks
  • 15 squats
  • 15 mtn climbers
  • 15 burpees

  • warm to hang power snatch

    EMOM x3 Hang Power Snatch (80%) 75pds
    10 mins

    Annie 9.25
    50-40-30-20-10
    DU/sit-ups

    Thursday - September 5

    off

    Wednesday - September 4

    Bike
    • 30m
    • 7.15 miles
    • 14.30 Mi/hr
    Sport
    • Crossfit
    • 1h 00m

    DROM
    400m run

    3 rounds:
    10 pull ups
    10 sit-ups
    10 shoulder pass through
    10 squats
    10 back ext

    warm up to DL

    12 AMRAP: 4/5 DL
    5 DL (155)
    7 push ups
    9 KB (35)
    200m run

    4 min (1min) plank

    whitem5's Training Log


     September 2013 
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    29 30     
     

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