Sunday 1/9

Sunday normally my day off, went in and did strength work that I didn’t get in yesterday:

OHS   5/175  3/95  3/105  1/115  1/125  1/135  1/145

Saturday 1/8

18 Mile bike – rolling hills 1:12.34 Total Time

Friday 1/6

Busy day today. No workouts today.

Thursday 1/6

20 Min TT Run on Treadmill at 1% - 2.54 Miles

500M Row – 1:39

Wed 1/5

FE: Bike 1 Mile uphill repeat 5 times

1st Mile 3:44.3

2nd Mile 3:31.3

3rd Mile 3:31.5

4th Mile 3:21.7

5th Mile 3:23.2

WOD:  

Push Press 75% 1RM Push Jerk

5/85LBS  5/95LBS  5/105LBS

AMRAP 3 Min: Front Squat- No rest go right to pullups

AMRAP 3 Min: Pullups

30 Front Squats at 135LBS / 52 Pullups

Tuesday 1/4

AMRAP 6 Min

3 Squat Cleans  115LBS

6 HSPU

4 Rounds + 3

Rest 4 Minutes

AMRAP 6 Min

3 x DL @ 225LBS

6 Lateral Burpees

7 rounds even

CFE: Swim 250M (still struggling with swim, was supposed to do 700M)

Monday 1/3

CFE:

1200M Run @ 1% incline – 5:44

Rest 3 min

1200M Run @ 1% incline – 5:43

Rest 3 min

1200M Run @ 1% incline – 5:44

Rest 3 min

1200M Run @ 1% incline – 5:43

Rest 3 min

1200M Run @ 1% incline – 5:36

Rest 3 min

WOD: 

 Back Squat 5/155  5/185  5/205

15-12-9-6-3

SDLHP  95LBS

Push Press  95 LBS

5:34 Total Time RX

12/31 New Years Eve

New Years Eve – my 41st Birthday

1 Rep Max Deadlift – 325LBS – 10LBS PR 

5 Rounds for time

10 Pushups – Hand release

8 Pistols, 4Right – 4 Left legs alternating

6:07 Mins

12 MIN TT Row – 2873 Total Meters

Wed 12/29

1 Rep Max Straight Press – 135LBS

5 Rounds for time:

8 Hang Squat Cleans - 95LBS

8 Ring Dips

8:34 Total time, trouble with dips

CFE: Bike

1 Min on

1 Min off

2 Min on 

2 Min off

3 Min on

3 Min off

4 Min on

4 Min off

3 Min on

3 Min off

2 Min on

2 Min off

1 Min on

4.60 Total miles