190629

Bike: 41.40 miles
Time: 2:40:32. 15.5 mph avg.
Elevation Gain: 2477 ft.

190628

Friday 190628
Complete as many rounds as possible in 10 minutes of:
400-m run
Max set of strict pull-ups
Max set of strict ring dips

10/12
8/8
6/10

Warm-up 10 minute row: 2418. 2:11.1/500m
Cool-down 10 minute row: 2252, 2:14.1/500m

190626

Row 30 minutes
7171m, 2:05.5/500m

190625

Saturday 190622
Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.
♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.

Tabata: 58 reps
L-sits (dip bar): 0:18, 0:25, 0:28

Warm-up 10 minute row: 2288. 2:11.1/500m
Cool-down 10 minute row: 2237, 2:14.1/500m

190624

Sunday 190623
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time
♀ 105 lb. ♂ 155 lb.

Scaled to 140 lb.
Time: 19:42
Run Times: 1:43, 1:47, 1:36

Warm-up 10 minute row: 2404. 2:04.7/500m

190622

Mountain Biking at Nine Mile Forrest
20 miles approximate, not timed.

190619

Row 30 minutes
7030m, 2:08.0/500m

190618

Tuesday 190618
For time:
2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m

Handstand hold against wall. Subbed 1-minute handstand hold and 1-minute plank hold for 2-minute support on rings.

Time: 14:33

Warm-up 10 minute row: 2323. 2:09.1/500m
Cool-down 10 minute row: 2286, 2:11.2/500m

190616

Wednesday 190612
Run 10,000 meters

Time: 51:45
Gain: 331 ft.
Pace: 8:16/mi

Down to Rountree Branch and back.

180723: 46:50
120530: 44:56
100326: 50:03

190615

“Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

Time: 14:12 (2:49, 2:50, 2:52, 2:52, 2:47).

Warm-up 10 minute row: 2304, 2:10.2/500m
Cool-down 10 minute row: 2171, 2:18.1/500m

190614

“Rush Hour”
On the 4:00 x 5 Rounds:
20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

Scaled to 115 lbs, still recovering from deadlifts. Subbed 20 calorie row. Finished each round with 1:25-1:30 or so.

Row distance: 288+292+291+280+267=1418m

Warm-up 10 minute row: 2388, 2:05.6/500m
Cool-down 10 minute row: 2337, 2:08.3/500m

190611

Monday 190610
Deadlift 15-12-9-6-3 reps

255-275-315-345-365

Warm-up 10 minute row: 2356, 2:07.3/500m
Cool-down 10 minute row: 2242, 2:13.8/500m

190610

Row 30 minutes
7156m, 2:05.7/500m

190609

Mountain Biking at CamRock
18 miles, not timed.

190608

Friday 190607
Strict Nicole

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups

10+9+7+7+6+7=46 reps + 190 meters.

Warm-up 10 minute row: 2300, 2:10.4/500m
Cool-down 10 minute row: 2131, 2:20.7/500m

190607

“Deck of Cards”
Number represents repetitions (Face cards = 10, Aces = 15)
Suit represents the movement.

Hearts = Burpees
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Abmat Sit-ups
Jokers = 400m run

Time: 22:00. Card App aborted the workout when I was about half through. I wasn't going to restart so I just called it quits there.

Warm-up 10 minute row: 2330, 2:08.7/500m
Cool-down 10 minute row: 2171, 2:18.1/500m

190602

Bike: 39.59 miles
Time: 2:28:39. 16.0 mph avg.
Elevation Gain: 2431 ft.

190601

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

20+19+25=64 reps.

150607: 15+19+20=54 reps.

Warm-up 10:00 row: 2335m, 2:08.4/500m
Cool-down 10:00 row: 2211m, 2:15.6/500m