Modified Fran

21, 15, 9
Burpees
Pull-ups
Time: 4:58
-
Followed by foam rolling. Had to break up the pull-ups because of torn calluses from workout earlier this week.

4 Mile Run

Total 32:30
Ran to Everyday Fellowship
Avg HR 150
Ran at 16:27

Strength, MetCon, 4 mile run

1200 w/ Brian
Push Press
135lb 4 x 5
Push Jerk
155 x 5
-
3 Rounds
Walking OH lunges w/ 45 lb plate x 8 ea
2 x 70lb KB Farmer's walk
2 x 25lb plate curls
Push-ups x 15
-
1630 4 Mile Run to Everyday Fellowship
33:47
HR: 147

Burpees, KB Swings, Push-ups, Row

warm-up 1000m Concept2 Row
-
12 rounds on the minute every minute
70lb KB Swings x 5
Burpees x 5
Push-ups x 5

3 mile run, Deadlift, Pull-up

1200 with Brian
15 rounds on the minute every minute
Deadlift 225 x 5
Pull-up x 5
-
3 Mile Run

6 mile run on country road

1030 a.m.
Avg: 7:55 Miles 2-6
Total 48:00
Goal 8 min/mile

3 mile run (Tempo)

Mile 2 tempo 7:38

Thanksgiving - 4 Mile Run, Push-ups

25 push-ups every 1/2 mile
total push-ups 200

1200-MetCon; 1550-3 mile run

1200 - Conditioning with Brian (did other set during time partner on rower)
250m Row
70lb Kettlebell SWing
250m Row
TRX Rows
250m Row
45lb Bar OH Squat
250m Row
Push-ups
250m Row
Sit-ups
-
3 mile run
HR 153 bpm
Total 25:41
(21 min in zone)

1200-Weights; 1730: 4 mile run

Weights
A. Cleans
135 x 3
155 x 3
165 x 3
185 x 2
195 x 1
205 x 1, 1 (first time caught in power stance, 2nd in bottom deep squat)
-
B. Deadlift
225 x 5
245 x 5
275 x 5
295 x 5, 5
-
C1. Push Press/Jerk
135, 3 x 5-6
C2. Pull-up Strict
BW, 3 x 8
-
Evening:
4 mile run
HR 153
Total 33:44
(27 min in zone)

Fri-Sun visit with Bacles

1200: Cindy; 1715: 4 miles

Version of Cindy
On the minute every minute x 20 minutes
Pull-ups x 5 (100)
Push-ups x 10 (200)
BW Squats x 15 (300)
-
4 mile run to Everyday
Total: 33:26
HR: 152
Ran in Minimus

3+ Miles with HR

HR: 147 bpm
Total: 28:40

a.m. 3 Mile Run w/ HR

Total 25:04
Avg: 8:21
HR: 152 bpm
Ran in New Balance Minimus
-
Not sure how accurate the heart monitor was today.

4 Mile Run with HR Monitor

Total: 34:18
Avg HR: 151
Avg: 8:34
Ran Country Road behind house in NB.

5 Mile Schertz Parkway

Ran Schertz Parkway tonight from bank to old house.
Total 41:20

C2 Rower, Deadlift, Push-ups

4 rounds for time 9about 1 minute rest b/t sets:
500m Row
Deadlift 225 x 5
Push-ups x 25

a.m. 3 Mile Run; p.m. weights

3 mile run in morning. Easy paced
-
After work:
A1. D-bell Shoulder press (4 working sets) 35's x 10, 45's x 10, 8, 6; 40's x 8
A2. D-bell Rows 60 x 10, 70 x 8, 8, 10
-
B. D-bell Curls 25's 4 x 8-10
-
C. Bulgarian Split Squats 35's 3 x 8

a.m. 3 Mile Run, p.m. Weights

3 mile run in morning before work.
-
Weights:
A. Cleans
Worked up to 185 x 1, 1
Failed 205 x 1, 1
-
B. Speed Deadlifts 8 x 2; 205lbs
-
C. Reverse Barbell Lunges Front Rack 95lbs 3 x 8