Back in the Game

Monday - September 16

Sport
  • Crossfit
  • 1h 00m

DROM
400m run

4 rounds:

  • 15 jumping jacks
  • 15 squats
  • 15 mtn claimbers
  • 15 air squats

  • 3-3-3-3-3 back squats
    starting 80%

    EMOM 10 wall balls for 10 mins

    practice pull ups

    Sunday - September 15

    Bike
    • 2h 00m
    • 30.02 miles
    • 15.01 Mi/hr

    Saturday - September 14

    Run
    • 1h 00m
    • 5.70 miles
    • 10m 31s /Mi

    Friday - September 13

    Sport
    • Crossfit
    • 50m

    DROM
    400m run
    25 OHS
    25 shoulder pass through
    PVC stretch

    3 rounds:
    10 DL
    10 power hang clean
    10 front squat
    10 push press
    10 good mornings

    15 AMRAP (8 rounds)
    100m run
    5 ring dips
    10 push ups

    Thursday - September 12

    Sport
    • Crossfit
    • 1h 00m

    DROM
    50 SU
    50 sit-ups
    25 OHS
    25 shoulder pass through

    10min AMRAP
    90 SU
    15 power snatch (Rx65) (I did 75)

    3x4 power hang clean (100)


    practice DU

    Wednesday - September 11

    Sport
    • Crossfit
    • 1h 30m

    DROM
    squats
    OHS
    shoulder pass throughs
    boot straps

    2001m run
    11 box jumps
    11 thrusters (85)
    11 burpee pull-ups
    11 power cleans (85)
    11 KB swings (35)
    11 HSPU
    11 TTB
    11 DL 120
    11 push jerks (75)
    2001m row


    stretch

    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

    whitem5's Training Log


     September 2013 
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