Training Log

 

Date Workout Time/Rounds
7/12/2011 8x 1 deadlift (200 lb)

100 squats

25 kettlebell swings (American style)

100 squats

 
7/10/2011

 

 

7/9/2011

7/8/2011

7/7/2011

3700m row

~40 power cleans (65-85 lb)

Cross fit

Cross fit

35 mile road bike ride

 

 

 

 

 

1.5 hours

7/6/2011

7/5/2011

Cross fit

12 mile bike ride (up a mountain)

 

1 hour

7/3/2011 Core Circuit

Hike

 

5 miles

7/2/2011 Kayaking 2 hours
6/30/2011 7 rounds

1x power clean (65 lbs)

105 single jump ropes

 

14:18
6/28/2011 3×5 shoulder press (45, 55, 65 lbs)

400 m walking lunge (20 lbs) with press up every 10 lunges

 

 

29:09

6/27/2011 Cross fit W.O.D  
6/26/2011

 

 

6/25/2011

Cross fit W.O.D.
5 mile bike ride

 

6 mile bike ride

 
6/23/2011 10k erg 42:44.3
6/22/2011 3 rounds

10 overhead squats (modified to air squats)

30 power cleans (modified to deadlift)

15:33
6/21/2011 2 rounds

1 min on, 1 min off: 1 arm kettlebell swings each arm (12 lb)

21-15-9

Burpees

Kettlebell deadlift (16 lb)

Kettlebell overhead press (16 lb)

 

 

 

 

12:53

     
6/20/2011 3×3 deadlift (115 lb)

30 min

20 pull ups

30 push ups

40 sit ups

50 air squats

 

3 rounds

 

 


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