Back in the Game

Wednesday - February 12

Run
  • 20m
  • 2.00 miles
  • 10m /Mi

one mile run
2nd mile tabata sprints @7.41
cool down

Sport
  • Crossfit
  • 1h 00m

DROM

4 rounds

  • 15 jump jacks
  • 15 squats
  • 15 mtn climbers
  • 15 plank

  • 3-3-3-3-3 balance snatch

    12 AMRAP

    10 push press
    10 KB swings (35)
    10 KTB

    Tuesday - February 11

    Sport #1
    • Crossfit
    • 1h 00m

    warm up

    10 rounds:
    1 power clean
    1 squat clean
    3 front squats

    15 min on clock:
    1 min squats
    2 min DU
    3 min push ups
    4 min back ext
    5 min pull ups

    Sport #2
    • Crossfit
    • 1h 00m

    DROM
    5 walkouts
    10 ironcross
    10 scorpians
    10 hip pop ups
    10 fire hydrants
    10 hip circles

    500m row

    practice pull ups

    5 mins pull ups
    4 mins sit ups
    3 min push ups
    2 min air squats
    1 min KB swings (53)

    foam roller
    stretch

    Monday - February 10

    Sport
    • Crossfit
    • 1h 00m

    DROM
    200m row
    10 GHD situps
    10 back ext
    10 strict pull ups
    10 reverse lunges
    10 OHS
    10 shoulder pass through

    Deadlifts
    4x 60%
    2min rest
    4x60%
    2 min rest
    4x75%
    2 min rest
    4x75%

    10 min AMRAP
    5 STO (85)
    10 deadlifts (85)
    15 box jumps

    Sunday - February 9

    Bike
    • 1h 40m
    • 23.30 miles
    • 13.98 Mi/hr

    Saturday - February 8

    Sport
    • Crossfit
    • 2h 00m

    DROM
    Foam roller
    5 walkouts
    10 reverse lunges
    10 back ext
    10 ghd sit up
    10 OHS
    10 shoulder pass trough
    10 strict pull ups

    5x power clean, front squat, jerk, split jerk

    3 rounds
    50 burpees,
    50 squat cleans
    50 sit-ups

    4 rounds

  • 15 jumping jacks
  • 15 squats
  • 15 mtn climbers
  • 15 plank

  • 3 rounds
    12 deadlifts ( 155)
    21 box jumps

    Friday - February 7

    Sport
    • Crossfit
    • 1h 00m

    DROM


    4 rounds

  • 15 jumping jacks
  • 15 squats
  • 15 mtn climbers
  • 15 plank

  • 3x3x3x3 split jerk

    20 AMRAP:
    5 pull ups
    10 ring dips
    15 OHS

    Thursday - February 6

    Sport #1
    • Crossfit
    • 1h 00m

    DROM
    2 min du
    5 walkouts
    10 ironcross
    10 scorpians
    10 fire hydrants
    10 hip circle
    10 hip pop ups
    10 shoulder pass through
    10 OHS

    EMOM for 7 mins
    2x squat clean (65)

    30-20-10
    power snatch (65)
    HSPU

    Sport #2
    • Crossfit
    • 1h 00m

    DROM

    5 walkouts
    glute stretches
    forearm stretch
    plank
    shoulder pass through
    OHS

    25 squats
    10 push ups
    25 sit-ups

    50x push press (85)
    20 box jumps

    practice HSPU

    whitem5's Training Log


     February 2014 
    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 
     

    Volume

    Time
    Distance

    Upcoming races

    Totals

    • April's totals
    • March's totals
    • 2014 totals
    • 2013 totals