08/25/2013

I. Run
9.37 miles
Time: 1:33:20
Pace: 9:57

Beautiful day but a hard run!

II. 500m Row
20 PVC Rollouts

III. 10 x
1 Clean and Jerk
5 Pull ups
10 Push ups
15 Squats

08/24/2013

I. 400m Run
10 PVC Rollouts
20 Squats
25 Push ups

II. Tabata 20:10 x 8
Squats
Shoulder Press (65#)
Thruster (45#)
Jumping Squat
Push ups
Burpee

III. Stretch

08/23/2013

5.11 Mile Run
Time: 48:57
Pace 9:34

Started at a 9:53 pace and ended at 9:08.  Feeling pretty good!

08/22/2013

I. 500m Row
20 Squats
10 PVC Rollouts
25 Push ups

II. Snatch and OHS
EMOTM 5 min
1 Snatch and OHS (55#)
EMOTM 5 min
1 Snatch and OHS (60#)
EMT2M 3 rounds
1 Snatch and OHS (65#)

III. 10 -1
OHS (65#)
Burpees
Time: 21:15

I found this extremely challenging today.  But was determined to stick it out and finish it!

08/21/2013

6.13 Mile Run
Time: 58:29
Pace: 9:32

08/20/2013

I. 500m Row
10 PVC Rollouts
15 Squats
10 Dips
25 Push ups
10 PVC Rollouts
15 Squats

II. 5 x 5 Push Jerk (95#)

III. 10-8-6-4-2
Push Jerk (85#)
5-4-3-2-1
Deadlift (165#)
Time: 6:05

IV. 5 x
Row - 1 min on; 1 min off

08/19/2013

I. 500m Row
10 Squats
10 PVC Rollouts
25 Push ups
10 Squats
10 PVC Rollouts

II. 5 x
400m Run with Med Ball (10#)
20 Wall Balls
Time: 20:17

III. Stretch