Tuesday 06/28

Tuesday 06/28

Conditioning: For time
15-10-5

Power Cleans (105/75)
Lateral Bar Hops x2
Rest 90 sec.

100 Sit Ups
Rest 60 sec.

Row 250m
(9 mins 26 secs)

Monday 6/27

Monday 6/27

Run 800m then…

5 rounds

15 KB Swings (32k)
10 Burpees
Run 200m

(16 min ?? secs) Umm kind of sucked today, thought it would be easy since Sunday's workout seemed like this workouts uglier older brother. Legs felt dead, knew I was in trouble on the run, and then when I scaled up to 32k KB it was over. On the bright side I'm really not that fast anyways and the heavier KB swing practice can only help :)

Thursday 6/23 through Sunday 6/26

Thursday 6/23
Practice: Hang Power Snatch
Conditioning: 20 min max rounds

8 Power Cleans (95/65)
12 Knees to Elbows
16 Overhead Walking Lunges w/ plate (45/35)
(I believe I finished w/ 6 rounds + 15 reps)

Not sure if it was the heat or fatigue but this work out wrecked me.

Friday 6/24
Rest Day

Saturday 6/25
Running
4 x 400m (2:00, 1:20, 1:18, 1:45)
Then
4 x 200m
4 x 100m
Striding out.

5 Rounds
20 x push ups
20 x sit ups
20 x squats

Sunday 6/26
Conditioning: 3 rounds for time

Run 800m
15 KB Swings (50lb)
15 Burpees

(19 mins 45 secs) Wanted to do this work last week.

Tuesday 6/21 & Wednesday 6/22

Tuesday 6/21
Practice: Box Squat

Conditioning: For time
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

Burpees
Thrusters (95/65)

(13 min 03 sec)

Wednesday 6/22

6 x 400m Run (Rest 1 min 30 sec in between)
2:00
1:31
1:30
1:50
1:49
1:45

Focused on form and staying comfortable warmed up first 400, pretended it was a mile pace the next two, and then 5k pace for the last three.

Sunday 6/19 through Monday 6/20

Sunday 6/19

Running

800m 3:40
400m 1:45
800m 3:38
400m 1:44

Monday 6/20

Strength: Push Jerk 1-1-1-1-1 Find 1RM.
(115 - 135 - 155 - 175f - 165f - 165)

Conditioning: 21-15-9 for time

Row (calories)
Box Jumps
Pull Ups
(9 min 03 sec)

Thursday 6/16 through Saturday 6/18

Thursday 6/16

Conditioning: 10-9-8-7-6-5-4-3-2-1 for time

Power Clean+Push Press (95/65)
Russian Twists x 2 (35/25)

(12 min 30 sec)

Friday 6/17
Conditioning: For time

Run 800m then..
4 rounds

10 Pull Ups
20 Sit Ups
Rest 90 sec.

35 Renegade Rows (35/25)
Rest 30 sec.

200m Sled Drag (135/90)

(20 min 23 sec)

Saturday 6/18
Running
800m warm up

4 x 400m
(1:25, 1:24, 1:27, 1:28)

800m cool down

Tuesday 6/14

Tuesday 
Conditioning: 5 rounds for time

Run 400m
10 Pull Ups
10 Back Squats (135/115)

(22 min 30 sec)

Friday 6/10 through Monday 6/13

Friday 6/10

Rest Day (light running)

Saturday 6/11

2 x 800m (4:30 warm up, 3:16)
2 x 400m (1:29, 1:32)
8 x 100m (sprint)

Sunday 6/12

1 x 1600m (8:30)

4 Rounds
10 KB squat 50lb
10 KB swings 50lb
400m run

Not for time, timed each 400m focusing on trying to run 1:50 or faster. Training body to better handle the transition between strength and body weight exercises to running.

Worked on KB swings 30 - 20 - 10 50lb

Monday 6/13

Conditioning: 20 min max rounds

6 Push Press (95/56)
12 Box Jumps
20/20/20 Plank
100m Sled Sprint (90/45)

(4 3/4 Rounds)

Wednesday 6/8 & Thursday 6/9

Wednesday 06/08

Run 400m then…
3 rounds of

20 Box Jumps
10 Renegade Rows (35/25)
Run 400m

Time (slow)

Thursday 06/09

Strength: Deadlift 3-3-3-3-3 Find 3RM.
(135 - 185 - 225 - 245 - 255)

Conditioning: 30-20-10

DB Snatches (40/30)
Russian Twists (35/25)
Run 200m

(9 mins 3? secs)

Thursday 6/2 through Tuesday 6/7

Thursday 06/02

Rest Day

Friday 06/03

Conditioning: For time

Run 400m
40 Barbell Thrusters (45/33)
40 Ball Slams
40 Deadlifts (135/93)
Run 400m

(15 mins 30?? secs)

Saturday 06/04

Rest Day

Sunday 06/05

Warm Up
5x
30 push ups
30 sit ups
10 pull ups

Workout
21 - 15 - 9 not for time
105 pound BS
50lb kb swing

Monday 06/06

20 calories on the rower
30 Burpees
40 KB Swings (24k/16k)
50 Toes to Bar
100ft. Overhead Walking Lunges w/plate (45/25)
Run 200m

(15 mins 30?? secs)

Tuesday 06/07

Strength: Push Jerk 3-3-3-3-3 Find 3RM.
(115 - 135 - 135 - 145 - 115) Trying to get form.

Conditioning: On the minute for 10 minutes perform

5 Deadlifts (105/75)
5 Hang Power Cleans
5 Barbell Lunges

(9 rounds Rx'd) Weak!

Running
800m warm up
2x 400m
6x 75m sprints

Wednesday 6/1

Wednesday 06/01

Strength: Deadlift 3-3-3-3-3 Find 3RM. (135 - 185 - 225 - 245 - 265 (1))
Conditioning: For time
30 Hang Power Cleans+Push Jerk (use 80%of Push Jerk 5RM)
Scale Up: “Grace” 30 Clean and Jerks for time (135/95)

Quite possibly the slowest Grace time in history but completed Rx'd so mission accomplished.