Run 10k

10/19/13

Run 10k

W1: PU, HSW, BC & W2: BJ, WBS, T, PP, HSPU, RD, PU, JP, T2B, GHDSU

10/17/13

Workout 1
Pullups x 60
Handstand Walk 150'
Bear Crawl 200'

Workout 2
Box Jumps 24" x 60
Wall Ball Shots (20) x 60
Thruster (75) x 60
Push  Press (75) x 60
Handstand Pushup x 60
Ring DIps x 60
Pull Ups x 60
Jumping Pullups x 60
Toes 2 Bar x 60
GHD Situps x 45

W1: DL, MU (EMOM), Run, Plank, Situp, KBS, Flutters, Burpee, WBS, MC & W2: Arms

10/16/13

Workout 1:
Build up to a heavy deadlift weight (75-85% 1RM)
EMOM 16 minutes (2 dead lifts on the even minutes, 2 - 5 muscle ups on the odd)
Deadlift (315) x 2, 2, 2, (275) 2, 2, 2, 2, 2
Muscle Ups x  5, 5, 4, 3, 5, 3, 3, 3
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2 rounds of:
Run 200m
Plank 60 seconds
Situps x 25
Kettle Bell Swing (45) x 25
Flutter Kicks (2 count) x 25
Run 200m
Plank 60 seconds
Burpees x 15
Wall Ball Shots (20) x 15
Mountain Climbers (2 count) x 15

Workout 2: Arms

W1: Pushups, Bench, DB Press, Ring Dips, Handstand Walk, & W2: Run 6 miles

10/14/13

Workout 1:
Bar Pushups 3 x 20
Bench Press (135) 20, (175) 10, (225) 10, (275) 8
Ring Dips 4 x 10
Handstand Walks

Workout 2
Run 6 miles
(49:30)

Bike 20 miles

10/13/13

Bike 20 miles

Trail Run 10k

10/12/13

Run 10k (trails)

W1: Squats, Calf Raise, W2:

10/10/13

Workout 1
2 rounds of:
Rear Squat (45) x 10, (135) x 10
Front Squat (45) x 10, (135) x 10
Overhead Squat x 10, (135) x 10
---
Rear Squats (225) 3 x 10
Calf Raise (190), (230), (250), (270), (290) x 12

Workout 2