TUESDAY 130730

5RFT

100m run
5 ring rows
10 push ups
15 kb swings (24kg)

12:20


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5 x hill sprints

MONDAY 130729

hill sprints


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4-mile GreenWay Run (41:30)

SUNDAY 130728

4-mile barefoot run (41:30)


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SATURDAY 130728

Hill Sprints

6xHill Sprints (1:00)


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Dan John Rapid Ascent (95-85-95)

WEDNESDAY 130717

WU (PU-PU-SQ)
1-2-3
2-4-6
3-6-9
4-8-12

PC 75-95
Press 65-85
FS 65-95


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Dan John Rapid Ascent

WEDNESDAY 130710

PC 65-85
Press 45-65
FS 65-85


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4th of July Barefoot 10K (55:25)

THURSDAY 130704

10K in Nashville

light rain, couple of blisters

legs crushed


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SATURDAY 130622

SATURDAY 130622

5RFT
400m barefoot run
10-8-6-4-2 Kettlebell swings (20kg)
10-8-6-4-2 wall balls (14-lb)

15:16


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Barefoot tempo run (5:34)

WEDNESDAY 130529

Terraceside circle loop run

barefoot

3 rounds with 1-min rest

3rd round (5:34)

BACK SQUAT 3x5 (95#)

Dan John push pull hinge warm up

Back Squat
10x45
5x65
3x5x95

Hill sprints
3xshod
2xbarefoot

MONDAY 130527

MONDAY 130527

First day back in a long while...

Farmers carry (2x40-lb DB)
kb front squats
farmers carry
kb 1-arm swings
farmers carry
pull ups (lg band)
farmers carry
push ups

3 rounds

2013 NYR UPDATE

2013 NYR UPDATE

CATCHUP (15-29 APR)

SLEEP 105/851/2,737
MOBILIZE 7/88/365
ROW 7,000/86,000/365,000
READ 8/52
FLOSS 11/113/365

MON 29 APR
SUN 28 APR
SAT 27 APR half marathon
FRI 26 APR 18-mile road bike (12mph)
THU 25 APR 10x100m 2k
WED 24 APR apft cancelled
TUE 23 APR zero
MON 22 APR
SUN 21 APR
SAT 20 APR Dunbar Cave trail loop
FRI 19 APR Jackie 3k
THU 18 APR
WED 17 APR mtn bike
TUE 16 APR
MON 15 APR 2k half Cindy? 8+2

HALF BARBARA (20:44)

MONDAY 130415

rotations
foam roller
2k row

HALF BARBARA

5 rounds of

10 pull ups
15 push ups
20 sit ups
25 squats

rest 2 minutes btw rds

C.H. - (20:44)
2:21, 2:31, 2:37, 2:31, 2:40

2013 NYR UPDATE

SUNDAY 130414

SLEEP 7.5/746/2,737
MOBILIZE 0/81/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/102/365

2013 NYR UPDATE

SATURDAY 130413

SLEEP 10/737.5/2,737
MOBILIZE 0/81/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/101/365

FRIDAY 130412

foam roller

4-mile Run

(36:00)

2013 NYR UPDATE

FRIDAY 130412

SLEEP 6/727.5/2,737
MOBILIZE 1/81/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/100/365

2013 NYR UPDATE

THURSDAY 130411

SLEEP 7.5/721.5/2,737
MOBILIZE 0/80/365
ROW 0/79,000/365,000
READ 8/52
FLOSS 1/99/365

HELEN (13:04)

WEDNESDAY 130410

2k row
foam roller
rotations

HELEN

3 rounds for time:
400m
21 kb swings (1 pood)
12 pull ups

(13:04)

2013 NYR UPDATE

WEDNESDAY 130410

SLEEP 7.5/714/2,737
MOBILIZE 1/80/365
ROW 2,000/79,000/365,000
READ 8/52
FLOSS 1/98/365