Back in the Game

Monday - February 24

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

Sunday - February 23

Sport
  • Backpacking
  • 51m 50s

Saturday - February 22

Run
  • 50m
  • 4.00 miles
  • 12m 30s /Mi

Run with 20 pound Ruck sack

Sport
  • Crossfit
  • 1h 00m

DROM
800m Indian run

20 thrusters
20 STO
20 squats
20 front squat

EMOM 5 burpees

Friday - February 21

Sport
  • Crossfit
  • 1h 00m

DROM
200m row
10 GHD sit-ups
10 GHD back ext
10 strict pull ups
10 reverse lunges
10 OHS
10 shoulder pass through with bands

squat clean (105)
HSPU
pistols
5/10/10
4/8/8
3/6/6
2/4/4
1/2/2

Thursday - February 20

Sport #1
  • Crossfit
  • 1h 30m

DROM
500m row
5 walkouts
10 ironcross
10 scorpians
10 hip circle
10 hip pop ups
10 spiderman lunges

foam roller on thighs/ham
tricep stretch w/band
forward shoulder stretch w/band
backward shoulder stretch w/band
shoulder pass through w/band


Front squat
3x3x3x3x3 (145)

5x shoulder press (75)
5x push press (75)

10 min AMRAP ( 9rds, 1 burpees)
10 wall balls
5 burpees

Sport #2
  • Crossfit
  • 40m

DROM
stretch
400m run
25 pull ups
25 sit-ups
25 push ups
25 push press
25 squats
400m run

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

whitem5's Training Log


 February 2014 
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9 10 11 12 13 14 15
16 17 18 19 20 21 22
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Volume

Time
Distance

Upcoming races

Totals

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