Jp
20 burpees
20 heavy lat pulldowns (#150) on machine
20 sit-ups
20 push-ups
20 db shoulder press (#40)
20 db bicep curls (#35)
2x1 min plank
- Miles:
- 2993 total / 3 in 2013
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Jp logged 2993 miles.
Last workout 6 months ago. Help get them back on track!
Entries
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FIT
1 of 365 00:20
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FIT
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FIT
good WOD - Cardio day 00:30
warmup
3 rounds - 1 min jump rope, 10 good mornings, 10 air squats
WOD
10 min on Airdyne, max distance. 3.52
5 min rest
10 min on C2 rower, max distance. 2702 meters - FIT
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FIT
WOD - power cleans 00:45
Box jump burpees, power cleans
4 rounds 10,8,6,4
#95/125/125/12512:45
Warmup
1 min jump rope
10 good mornings
10 shoulder pass thrusCore
3x15 hanging leg raises -
FIT
good Cindy (12+2) Rx'd 00:40
warmup
3 x 1 min row, 10 ring rows, 10 jumping ring dips
cindy - 12+2 rx'd
core - 30 hip extensions (#15)
stretching -
FIT
simple circuit 00:30
5 rounds
500m row (all under 1:50)
20 pushups
5 pull ups
20 air squats
20 situps -
VELO
good shop ride - cross bike 28.5 mi 02:13 12.9mph pace
http://app.strava.com/activities/31476699
great ride on some new roads
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FIT
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FIT
deadlift 1RM 00:30
warmup
3 rounds
1min row, 10 good mornings, 10 hypersdeadlift
warmup sets at 135,185,225,255
max 275. PRcore
15 GHD situps, 30 standard situpsskills - worked on rope climbs
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FIT
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VELO
alright GBR trail ride on cross bike 52.6 mi 03:39 14.4mph pace
http://app.strava.com/activities/29207903.
Very cold and didn't take enough calories...bonked a bit at the end.
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FIT
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FIT
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FIT
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FIT
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FIT
good Angie 00:28
100 pullups, pushups, situps, squats.
Got through the pull ups much faster (13 or so min vs. 17 last time). pushups took about 6 minutes, situps 4 minutes, squats 4
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FIT
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FIT
good Indoor row 10 km 00:42 06:44 pace
Steady 5k in 19:27 at rate 21. Easy 5k with lots of technique work.
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FIT
Jp
