DBQGB

bw: 90.3kg (200)

0700: yoga 10 min.

1400: run 4.02km (2.5m) 27:43

2030: cffb

mobility

DB Quarter Gone Bad
Five rounds for total reps of:
DB Thrusters 50 lbs, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Thr: 29
WPU: 21
Burp: 34
Total: 84

Double Unders

1430: mobility

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

sub'd 45 degree roman chair
sub'd incline sit-up

18:43

DB snatches

bw: 90.3kg (199lbs)

a.m:

0700: 10 min yoga

p.m:

mobility

1500: 30 min run, 4.36km (2.7 mi) 7.3kph-10.2kph

crunches: 3 x 21
post run stretch

2100: cffb

mobility

21, 15, 9 reps of:
One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood
Toes to Bar

sub'd 50# db
13:12

Down day

bw: 90.3kg (199lbs)

0630: 10 min yoga

1100: 30 min run: 4.31km (2.67 mi). Started at 7.2kph increasing 0.1kph every minute, finishing at 10.1kph

- crunches: 3 x 20
- post run stretch

am: 10 min. yoga

pm: cffb

mobility

Complete as many rounds as possible in 12 minutes:
30 Overhead Walking Lunge 45 lb plate
15 Ring Dips (sub'd 2x bench dips)

3rds + 6

fighting jet lag

a.m bw: 199 (90.2kg)

0530: 15 min. yoga

2000: cffb

mobility

Football Gone Bad
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds

R1: 95
R2: 98
R3: 108
Total: 300

sub'd elliptical for row

p.m bw: 201 (91.3kg)

In country

Second day in country and first workout. It's an off day so this will be a leisurely day. Let's see if I can't get a nice routine going.

a.m bw: 200

0530: Session 1 & 2 of energy yoga ~ 15 min

0930: 30 min run on treadmill = 4.23km (2.62 miles). Started at a 7.0kph pace and increased 0.1kph every minute, finishing up at 9.9kph. Felt good and will see about doing that progression on the TM whenever I have a timed run.

- KTE x 10
- Post run stretching

1700: CFFB

mobility

incline sit-ups: 3 x 20 w/ 2 min rest

On the minute
Perform 3 power cleans and jerks on the minute for 8 minutes.

Used 50# db's. Was fairly easy, so...

walk 5 min.

Repeat above with 5 reps. Ouch! Much more metcon there. No illusions of doing another set with 6 or 7.

walk 5 min.

p.m bw: 197 (89.6kg)