Back in the Game

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

    Tuesday - September 3

    off

    whitem5's Training Log


     September 2013 
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    29 30     
     

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