Bike Ride

Road ride

17.95 miles
~1 hr 20 min
elevation gain 659 ft

6/28

@ CPB

3 x 5 DL

235, 255, 265

then

5 rft

3 hspu's
5 pull ups
15 squats

6:50

6/27

@ CPB

amrap 20min

5 KBS @ 70#
10 sit ups
15 du's

13 rds + 13 du's

6/26

Rest Day

6/25

@ CFH

amrap 20 min

3 pull ups
6 push ups
9 squats
120 m run

11 rds +8 squats

6/24

@ CFH

400m run
10 c & j @ 95#
400m run
10 c & j
400m run
10 c & J
400m run

13:30

6/23

Rest Day

6/22

@ CPB

1/3/5

Press/Push Press/Push Jerk

45/65/85/105/125/135/145

felt good, tired.

400's

6/21

@ CFH

4 x 400m w/same time rest

1:45, 1:32, 1:30, 1:30

then

800m easy

4:00

felt real good, worked on form and turnover

Trying to get Back

6/20

CFH

5 rft

5 power Cleans
5 pull ups
400m run

17:17

slow going, but the knee felt good during the runs and still feels good now a few hours later.

5/17

@ CPB

59 Burpees

For time:
30 du's
25 sit ups
20 back ext
15 pull ups
10 ohs @ 135#
15 pull ups
20 back ext
25 sit ups
31 burpees

12:21

5/15

28 burpees