Road Bike

23.3 miles cibolo Green Valley
1hr 25 min
Avg: 3:40/mile

4 Mile Run

Total 32:36
1-8:06
2-7:53
3-8:20
4-8:16
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Notes: Ran about 11 a.m. Felt pretty good first two miles then bonked. Felt like temperature increased 10 degrees. Felt like I was overheating especially the last mile.

Track Intervals

400's x 8 reps, 1:30 rest walk
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1-1:32, 2-1:34, 3-1:35, 4-1:33
5-1:34, 6-1:32, 7-1:34, 8-1:32
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Notes: Ran at Dobie Jr. High. Legs felt heavy and tired from yesterdays workout. Need to work on hip flexors prior to sprinting. Feel extension through low back. Could not break 1:30. Ran at good pace, but not exhausting pace.

Cleans, Metcon, Tabata Row

Squat Cleans
135 x 5
155 x 3, 3, 3
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3 Rounds
Walking barbell lunges front rack 95lbs x 10
Box Jumps x 10
Pull-up x 10
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Tabata Row on Concept2

4 Mile Run

Total: 33:07
Notes: Hot day today. Felt ok, but still feel really slow. 8:16/mile average

Lifts and Tabata Bike

Power Snatch
95 x 5
115 x 3, 3 (forgot rest of weight/sets for workout)
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Deadlift
135 x 5
185 x 5
205 x 5
225 x 5
315 x 3
365 miss 2x
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Tabata Bike x 4 minutes 8 x 20:10

Fran

21, 15, 9
95lb Thruster
Pullups
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Time: 5:12

3 Mile run

25:10 total time
About 100 deg again today.

Rear Barbell Lunges and 400's on Treadmill

Barbell Rear Lunges (Front Rack position)
45 x 8
95 x 8
115 x 8
135 x 8
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Treadmill 400's x 6 with 0.10 walk rest
Interval at 10.0/6.0 mph/1:30
Rest at 3.5mph

Presses and Squat with run

Overhead Press
95 x 10
115 x 8, 8, 8
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3 Rounds Squat followed by about 400m run
Front Squat
185 x 8, 8, 4 (Back squat x 4 last set)
400m Run between 1:30 to 1:40
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Notes: Left knee patellar tendon a little sore after 2nd set of squats and still sore after workout.

10 rounds on the minute + 5 more

10 rounds every minute on the minute
Deadlift 225lb x 5
Pull-ups x 5
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Rested 2-3 minutes
5 rounds every minute on the minute
Deadlift 225lb x 5
Pull-ups x 5
Push-ups x 5

3 Mile Run

Mile 1 - 8:23
Mile 2 - 7:40
Mile 3 - 7:55
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Notes: Ran at 8:15 p.m. tonight. Not quite as hot, but still tough. Mid 90's. Tried to pick up pace on 2nd and 3rd miles especially 2nd mile. Probably could have pushed it harder. Was at a comfortably hard pace. 3rd mile seem to lose energy.

Weights and KB Complex

Cleans
135 x 3
155 x 3
165 x 3
185 x 3
195 x 3
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Deadlifts (1 minute rest)
185 x 5
225 5 x 5
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Kettlebell Complex 3 sets 10 reps with 53lbs
R/L Snatches
R/L Press
R/L OH Rear Lunges
Double Swings
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Last set substituted cleans for snatches some of the time

4 mile run

Ran in the morning about 1000 and was still really hot.

Pull-ups, 300yd shuttle, KB Swings, Pushups

Pull-ups x 5 rounds (75 total)
3 x 30lb d-bell
5 x Strict w/o weight
7 x Kipping
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3 Rounds with 1 minute rest (8:54)
300 yd shuttle
KB Swings 53lbs x 10
Push-ups x 25
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Notes: Difficulty with the pull-up workout and a little boring. Legs felt heavy with the shuttles.