Back in the Game

Wednesday - February 19

Sport
  • Crossfit
  • 1h 15m

DROM

500m row

5 walkouts
10 scorpians
10 ironcross
10 spiderman lunges
10 hip circles
10 fire hydrants
10 hip pop ups

deadlifts:
5x 50%
5x 55%
5x 60%
5x 65%
5x 70%

5 rounds:
10 SDHP
15 KB swings
20 box jumps
25 squats
400m run

Foam roller

Tuesday - February 18

Sport #1
  • Crossfit
  • 1h 30m

DROM

2 min DU

5 walkouts
10 spiderman lunges
10 ironcross
10 scorpians
10 fire hydrants
10 hip circle
10 hip pop ups

3 rounds:

5 deadlifts
5 hang pull
5 high hang pull
5 power clean
5 front squats

15 thrusters (65)
15 CTB pull ups
8 thrusters (65)

20 HSPU
20 GHD sit-ups
20 OHS (bar, 55)
20 back squats (115)
20 pull ups

Sport #2
  • Crossfit
  • 35m

DROM
2 min DU
5 walkouts
10 ironcross
10 scorpians
10 fire hydrants
10 hip circle
10 hip pop ups

5 pull ups
10 box jumps
20 push ups
30 situps
40 KB swings

Monday - February 17

Sport
  • Crossfit
  • 1h 00m

DROM
3 rounds:
5 pull ups
10 push ups
15 squats

EMOM for 10 mins
1 power snatch, 2 OHS

3 rounds
21 power cleans (85)
27 burpees
27 GHD sit-ups

Sunday - February 16

Sport
  • Crossfit
  • 1h 00m

DROMS

2 rounds
30 sec.
Su
Du
Alte
Bell
Crossover

2 rounds:
10 pull ups
10 sit-ups
10 bent over rows

3 rounds
50m bear crawls
400 m row
30 wallballs
20 push ups
10 deadlifts (155)

Saturday - February 15

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

Friday - February 14

Life

Thursday - February 13

Sport
  • Crossfit
  • 1h 00m

DROM
500m row

5 walkouts
10 ironcross
10 scorpians
10 fire hydrants
10 hip pop ups
10 hip circle

10 min EMOM
even du
odd MU

10 min EMON
max effort HSPU
box jumps

5 rounds:
10 KB snatch (35)
then
25 KB snatchs

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

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals