April 22

AM - MAP Muscles

All efforts @ 80%

7 minutes of work @ moderate effort:

15 KBS - 24kg

30 Air Squats

5 rounds

--7 min recovery

7 minutes of work @ moderate effort:

50 Double Unders

9 Burpees

5 + 8 DU

--7 min recovery

7 minutes of work @ moderate effort:

10 DL @ 115lb

10 Box Jumps - 30" - step down

100 m Run

4 rounds

PM - Running Z1

Run 30 minutes @ 50% effort

Completed. Breathing and body felt great.

April 15

AM - MAP Muscles
5 minutes of work @ moderate effort:
10 Thrusters - 45lb
10 GH Sit-ups
5 rounds
--5 min recovery
5 minutes of work @ moderate effort:
10 Box Jumps - 20"
10 KBS - 16kg
5 rounds + 10 bj + 7 kbs
--5 min recovery
5 minutes of work @ moderate effort:
10 Hang Power Snatch - 45lb
20 Walking Lunges
5 rounds + 10 hang power snatch + 3 lunges


PM - Running Z1
Run 30 minutes @ 50% effort

April 8

AM - MAP Muscles
All Efforts @ 80%
5 minutes of work @ moderate effort:
50 ft bear crawl
50 ft walking lunges
6 + bear crawl + 25 ft lunges
Quads burnt here
--5 min recovery
5 minutes of work @ moderate effort:
10 wall balls - 20#
Airdyne 30 sec
5 + 3 wall balls
All Wall Balls unbroken. I didn't have a target but I estimated 10' and did that every toss. To keep the wallballs unbroken was 80% in the beginning but rounds 4 and 5 were more like 85 or 90%. Heart rate was high during this.
--5 min recovery
5 minutes of work @ moderate effort:
15 box jumps - 24" - step down every rep
10 hand release push-ups
4 rounds
Legs were really fatigued throughout the box jumps, all HR push ups unbroken and felt fine
PM - Running Z1
Run 20 minutes @ 50% effort
Completed