Training Log Archive: BrownerIn the 7 days ending Dec 23, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 23, 2012 #
Running (long run - starting fresh) 1:40:00 [3] 15.0 km (6:40 / km)
Saturday Dec 22, 2012 #
Running intervals (speed workout) 36:00 [3] 6.0 km (6:00 / km)
3 x 300m @ 80 s
+
3 x 1000m @ 4:42
+
3 x 1000m @ 4:42
Thursday Dec 20, 2012 #
Crossfit 29:30 [4]
WOD “20 @ 12”
12 Barbell Roll-outs
12 Clapping Pushups (scaled)
12 Deadlifts (scaled)
12 Hang Power Cleans (scaled)
12 Thrusters (scaled)
12 Pullups
12 Bent over Rows
12 Power Snatch (scaled)
12 Overhead Squats (scaled)
12 Wallballs
12 Box Jumps @30/24”
12 Situps
12 Pistols/each leg (VERY HARD)
12 Overhead Lunges @45lb/25lb plate
12 Burpees
12 Ball slams
12 Russian Twists @45/25lb plate
12 Toes to Bar
12 Knees to Elbows
12 Double Unders
12 Barbell Roll-outs
12 Clapping Pushups (scaled)
12 Deadlifts (scaled)
12 Hang Power Cleans (scaled)
12 Thrusters (scaled)
12 Pullups
12 Bent over Rows
12 Power Snatch (scaled)
12 Overhead Squats (scaled)
12 Wallballs
12 Box Jumps @30/24”
12 Situps
12 Pistols/each leg (VERY HARD)
12 Overhead Lunges @45lb/25lb plate
12 Burpees
12 Ball slams
12 Russian Twists @45/25lb plate
12 Toes to Bar
12 Knees to Elbows
12 Double Unders
Wednesday Dec 19, 2012 #
Running intervals (speed workout) 36:00 [3]
10 min w/u
3 x 4 min @ 5:15 pace
cool down
3 x 4 min @ 5:15 pace
cool down
Cycle (spin class ) 1:00:00 [3]
Monday Dec 17, 2012 #
Crossfit 30:00 [4]
3 rep max on DLs = 165 +
12 min AMRAP:
10 Medicine ball Squat Cleans @20/14lbs (scaled at 12lbs)
10 Overhead Lunges with Ball
10 Wallballs
= 5.5 sets
***Felt this for 2 days - very good workout for hamstrings and glutes***
12 min AMRAP:
10 Medicine ball Squat Cleans @20/14lbs (scaled at 12lbs)
10 Overhead Lunges with Ball
10 Wallballs
= 5.5 sets
***Felt this for 2 days - very good workout for hamstrings and glutes***
Crossfit 30:00 [4]
3 rep max on DLs = 165 +
12 min AMRAP:
10 Medicine ball Squat Cleans @20/14lbs (scaled at 12lbs)
10 Overhead Lunges with Ball
10 Wallballs
= 5.5 sets
***Felt this for 2 days - very good workout for hamstrings and glutes***
12 min AMRAP:
10 Medicine ball Squat Cleans @20/14lbs (scaled at 12lbs)
10 Overhead Lunges with Ball
10 Wallballs
= 5.5 sets
***Felt this for 2 days - very good workout for hamstrings and glutes***