Fr Sq, SLRDL, OH Sq, PuJ, Tempo Intervals

A1. Front Squat 5 x 5
worked up to 185lbs
A2. Heel Raises 3 x 8
B. OH Squats
Worked up to 75lbs
3 sets
C. Push Press/Jerks
Worked up to 135
D. SL RDLs with 50lb dbell
3 x 8 ea
-
Evening:
Stationary Bike Tempo Intervals
15 reps
15sec moderate
60sec easy

4 mile run fartlek

Total: 33:56
Legs felt tired. Did 5 x 1/4 mile surges

DL, Rower

5 rounds
175lb Deadlift x 15
Row x 500m

4 mile run

Total: 33:36
Avg: 8:23
1-8:15
2-8:26
3-8:39
4-8:14

Wall Balls, 400's, Pull-ups

3 Rounds:
Wall Balls x 20 with 20lb
~400m run (uneven surface)
Chest to bar pull-ups x 15

PU, Pushup, Sq, KB Swings, Burpees

8 rounds on the minute every minute:
Pull-ups x 5
Push-ups x 10
Squats x 15
-
Rest 1 min
-
8 rounds on the minute every minute:
72lb kettlebell swings x 7
Burpees x 7

4 mile run

Notes: No right ankle pain

Mountain Bike, Trail Run

Mountain Bike x 1 hour
Trail run x 30 minutes after ride
-
McAllister Park

4 mile run

KB, C&J, Push-up, Row

4 Rounds:
1000m Row at about 3:55 pace
KB Clean and Jerk 55lb Single arm x 10 each
Push-ups x 25

4 Mile Run

Total 31:19
-
Notes: No right ankle pain. IASTM and foam roll afterwards.

Bike Ride with Kinsey

KB swings, Pushup, Pullup

20, 18, 16,...4, 2
KB swings with 45lbs
Push-ups
Pull-up
-
Time: 15:29

4 mile run

Run to Everyday and Back
Total: 31:08
7:46 avg/mile
-
Notes: Right medial foot and ankle dull pain. No ankle impingement pain.

Workout with Alyssa

Turkish Get-ups with 25lb and 45lb KB
SL RDLs with 45lb KB
pull-ups
push-ups
-
Notes: Easy day.

4 mile run

Run to Everyday and back
Total: 31:39
-
Right ankle a little sore, but did okay

5 mile run

Ran on country road
43:30
-
Right ankle feeling a little better

400m Intervals on Treadmill, Seaworld

5 x 400m at 10 mph
walk at 3.5 until HR at 120 for recovery
1 mile warm-up
2% incline
-
Total 3 miles

Tire Flips, Sledge swings, Sandbag runs

Tire flips alternating with Brian and Wright
-
5 rounds:
Sledge swings x 10
100lb Sandbag runs