Training Log Archive: expressoIn the 28 days ending Feb 28, 2013:
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Thursday Feb 21, 2013 #
Gym 5:00 [5]
Back Squat.
5×3 # #125
warmup too.
5×3 # #125
warmup too.
Gym 8:36 [5]
4 rounds for time.
15 Hand release pushups,
12 Front Squat (#55),
10 toes to chest.
15 Hand release pushups,
12 Front Squat (#55),
10 toes to chest.
Run (path) 28:40 [4] 5.0 km (5:44 / km)
shoes: Mizuno WR 12
5k for time.
Decent effort but trail was icy. Knee began to bother me a bit.
Decent effort but trail was icy. Knee began to bother me a bit.
Wednesday Feb 20, 2013 #
Gym 15:00 [5]
5 x 3 minute rounds.
Rest 1 minute between each round.
12 KB swings (24/16),
8 Up and Over Box Jumps (24/20),
4 burpees.
During any one of the five rounds, substitute a max effort 500m row.
Score is time (in seconds) on 500m row, subtracted from total reps
completed in all 4 rounds of swings, box jumps, and burpees.
Rest 1 minute between each round.
12 KB swings (24/16),
8 Up and Over Box Jumps (24/20),
4 burpees.
During any one of the five rounds, substitute a max effort 500m row.
Score is time (in seconds) on 500m row, subtracted from total reps
completed in all 4 rounds of swings, box jumps, and burpees.
Tuesday Feb 19, 2013 #
Lift 5:00 [5]
Overhead Squat.
10-8-6-4-2.
only #75, starting back easy.
10-8-6-4-2.
only #75, starting back easy.
Gym 13:00 [5]
AMRAP 10 min.
2 wall climbs,
12 rage ball situps,
12 wall ball shots.
Rest 1 min, then,
complete AMRAP in 3 min:
30 seconds situps,
30 seconds Overhead Squats (95/65).
2 wall climbs,
12 rage ball situps,
12 wall ball shots.
Rest 1 min, then,
complete AMRAP in 3 min:
30 seconds situps,
30 seconds Overhead Squats (95/65).
Monday Feb 18, 2013 #
Lift 3:00 [5]
Clean and Jerk.
Work up to 1 rep max...
but I kept it light to start-up.
Work up to 1 rep max...
but I kept it light to start-up.
Gym 7:00 [5]
"Grace".
30 Clean and jerks for time.
#75 (light)
30 Clean and jerks for time.
#75 (light)