Cleans, DL, Rower, Pull-up

Warm-up: Concept 2 Rower x 1000 meters
Cleans
135 x 3
155 x 3
185 x 2, 2
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Deadlift
225 x 5
275 x 5, 5, 5
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Pull-ups 2 x 10

Sprained Right ankle at Mom and Dad's

Angie, Mountain Bike

Angie (with Brian)
Time: 17:01
100 Pullups
100 Pushups
100 Situps
100 Squats
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Trail Riding at McAllister Park for about 45 minutes.

3 Mile Run

Started getting right ankle pain about 1.5 miles. Stopped and walked 1-2 minutes at the 2 mile point.

a.m. 3 mile run

3 mile run
Last mile started having right ankle pain again.
1-8:07, 2-7:56, 3-8:20
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Notes: Unable to do double today, because of right ankle pain.

4 mile run to everyday

Easy Paced run. Quads pretty sore from Fran on Thursday. Walked some today, because of sharp right ankle pain (anterior/medial).

Fran, 4 Mile Run

Fran
21, 15, 9
95lb Thrusters
Pull-ups
Time: 4:23
-
4 mile run easy pace
+ 1 mile with Kinsey

Row, push-up, sit-up

6 rounds
Row 250m
Performed b/t rows
1st 3 rounds of 25 push-ups
2nd 3 rounds of 15 sit-ups

Diane (DL, HSPU)

21, 15, 9
225lb Deadlifts
HandStand Push-ups
-
Time: 8:08
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Notes: First attempt at Diane. Limiting factor definitely was the HSPU.

Total Rest Day

8 MIle Run

Country Rd, 1103, Weiderstein

3 Mile Recovery Run

Easy paced 3 mile run in the morning. Temperature was in upper 60's.
-
Notes: Legs and upper body pretty sore from Weight vest workout

Push Press, Handstand PU, Toes2Bar

Push Press warm-up then:
135lbs 5 x 5
--
12, 9, 7
Handstand Push-ups
Toes to Bar
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Notes: Feeling sore for weight vest workout yesterday

Cindy with 20lb Weight Vest, 4 Mile Run

10 minutes AMRAP with 20lb weight vest
Pull-up x 5
Push-up x 10
Squats x 15
Completed 9 rounds + 5 pull-ups
-
10 minutes AMRAP without vest
-
Finished with 400m run w/o vest, 400m run w/ vest
-
4 Mile Run to Everyday
31:47
avg: 7:57/mile

3 Mile Run

Total: 24:21
-
Notes: Legs felt a little sore. Ran down Cibolo Valley.
Temp: 72 deg

5 Mile Run on Country Road

T: 39:56
Avg: 7:58
HR: 150
1-8:05/134
2-7:47/147
3-7:51/155
4-8:08/157
5-7:59/159

KB Swing and Push-up Pyramid

20, 18, 16 ... 4, 2, 4, ...18,20
45lb KB Swings
Push-ups

3 Mile Run on Country Road

Time: 25:00
Pace: 8:20
-
Ran at easy pace for recovery in New Balance Minimus.

7 Mile Run Bentwood/Weiderstein Loop

Total: 58:46
Avg: 8:23
HR: 155
1-8:17
2-8:02
3-8:22
4-8:33
5-8:29
6-8:45
7-8:16
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Ran at 2pm today. Temps in the low to mid 80's, but still felt hot. Definitely hotter than last week. Mile 6 was all uphill. Good course