Friday, September 21, 2012

Mid September week

Decided to crosstrain on Monday and do the easy run on Tuesday instead of resting monday and doubling tuesday like normal.

Monday - Skill work on double unders. 10 du's every 30 sec? Don't remember the timing, but did 10 rounds of 10 du's. Then 5 rounds of max rep hspu w/ ab mat plus 100m run. Total was 44 hspu; 12, 10, 8, 9, 5. Did a number on the shoulders.

EMOM for 12 minutes
5 thrusters 85# - first 6 / 75# the rest
5 ball slams 30#
Made it all 12 rounds, but had to drop the weight on thrusters to 75#. Rough one!

Tuesday - Did an easy 4 miles. Felt good until the last mile.

Wednesday - 10 miles on the road. Garmin was dead, so used the blackberry. Ran out 5 and back, 1:27ish for time. 8 something pace. Felt pretty good.

Thursday - Skill work on power cleans. 1 lift every 15 sec for 5 minutes @ 115#

50 Air squats
40 Push ups
30 Walking lunges
20 Pull ups
10 Burpees
Added a 20# vest, but dont remember time.
Saved the easy run til tomorrow

Friday - Easy 4 mile, but pushed the pace. 7:40 overall, low 7's for last 3 miles.

Saturday/Sunday - Go Ruck Challenge!

Tuesday, September 04, 2012

Startin September

Monday was Labor day, started with a walk with Y and the dog, then some ab work... then BBQ, drinking and Fritzs!

Tues: No skill work, did some sprints after warm up.

16 minute continuous clock- minutes 0-10
18 thrusters 85#
200 run
12 thrusters
200 run
6 thrusters
200 run
Finished in 6:58
minutes 7-13*REST

minutes 13-16 max rep of:
rope climb - 5 climbs.

Did an easy 4 mile after getting home.

Sunday, September 02, 2012


Just on posting, not on running! To recap this week:
Tues 8/28: WOD
1,000 row 3:52
115# ???
Push jerks
Power cleans
Back squats

Then 4 miles easy at Rotary park

Wed 8/29: 10 miles at Indian Camp Creek. Pushed the pace a number of times, wanted to work some tempo/speed work in.

Thur 8/30: Skill work was
5 minute AMRAP
5 ring dips
10 double unders
7 rounds plus 5 dips
Did 4 miles easy as soon as I got home.

Sat Long Run: 24 miles in St. Peters. Started with the Rec plex course that the Fleet feet group runs. Headed out towards Laurel Park, about 5 miles. Continued on towards Hwy94. Thought I could pick up a side road and make it around to Cave Springs, but had to turn back, then take Muegge. Tried another cut through that failed, so headed along Mexico and back past the car. Grabbed half a banana and some Propel and headed across 70 to 370 Lakeside park. Hit a bad patch around 20-21, so walked some and then pressed on to finish just over 24 miles.

Sun: Back to back, did 10 miles through town, out and around the GM plant.Tough run kept the pace slow, but made it!