Back in the Game

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

Tuesday - September 3

off

Monday - September 2

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

Sunday - September 1

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

Saturday - August 31

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

Friday - August 30

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

    Thursday - August 29

    off

    whitem5's Training Log


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