Swim
  • 19m 50s
  • 850.00 yards
  • 02m 20s /100 yards

Bike
  • 1h 00m
  • 15.10 miles
  • 15.10 Mi/hr

Run
  • 1h 40m 19s
  • 9.00 miles
  • 11m 08s /Mi

Sport
  • Crossfit
  • 1h 00m

DROM
400m run

4 rounds:

  • 15 jumping jack
  • 15 squats
  • 15 mtn climbers
  • 15 burpees

  • 3 rounds:
    5 DL snatch
    5 Hang Pull
    5 hang power clean
    5 snatch landing
    5 snatch squat

    EMOM 10min
    q 2min power hang snatch
    80% of 1RM

    5 rounds:
    20 one arm snatch (35)
    200m sprint

    off
    Bike
    • 1h 00m
    • 14.43 miles
    • 14.43 Mi/hr
    Sport
    • Crossfit
    • 1h 30m

    Drom
    400m run

    2x 30sec samson stretch
    12x OHS
    12x sit-ups
    12x back ext
    12x pull-ups
    12x push ups

    5 rounds:
    400m run
    3 DL @70, 75, 80, 85, 90% of 1rm

    4x5 bench press (85)

    3x5 push press
    3x5 arm curls
    3x5 hammer curls
    3x5 cork twist
    3x5 tricep dip

    stretch

    Run
    • 26m 04s
    • 3.00 miles
    • 08m 41s /Mi

    warm up
    tabata sprints @7.08
    2x 400 @8.00
    cool down

    Sport #1
    • Crossfit
    • 1h 00m

    DROM
    400 m run
    15 squats
    15 OHS
    25 SU

    3-3-3-3-3 (105)
    OHS

    75 HSPU
    q min 20 du/60 su

    Sport #2
    • Crossfit
    • 45m

    DROM
    500m row

    50 air squats
    50 push-ups
    50 sit-ups
    10 GHD
    10 pull ups

    practice kipping
    stretch

    whitem5's Training Log


     September 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     
     
    Time
    Distance
    • July's totals
    • June's totals
    • 2014 totals
    • 2013 totals