August 16-21

Monday

Fartlek Run: 15 sec fast run, 75 sec slow jog for 25 min

PT

7 Rounds of Descending Pyramid (20 lbs vest) for 7,6,5,4,3,2,1 and then complete the same without vest

• Ring Pull-Ups
  
• 1 Kettlebell Thruster (both sides)
  
• Push-Up
  

Tuesday

PT

7 Rounds of Descending Pyramid (20 lbs vest) for 7,6,5,4,3,2,1 and then complete the same without vest

• Ring Dips
  
• Kettlbell Snatch (per side)
  
• Lateral Jump Squat (both sides)
  

Ring Lever Push-Ups 2x5 (per side)

100 pull-ups throughout day

Heavy Bag 60:60 for 10 rounds

Ab Ripper X (339 Ab Exercises)

Wednesday

Run for 30 min

Thursday

Cycling for 90 min

YMCA

"Fight Gone Bad!"

2 and a half rounds of: (1 min each with 5 min recovery between rounds)

Plank

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Friday

3xMAX Reps Pull-ups (18,17,17)

Saturday

Run for 40 min

PT Pyramids
Pull-ups 10,8,6,4,2,4,6,8,10 and Push-Ups 20,16,12,,8,4,8,12,16,20 and Squats 30,24,18,12,9,6,9,12,18,24,30

Reflection

I feel like this week was a success. I got in three runs and one long bike ride. The runs were to help build my endurance which I will be increasing in the coming weeks. The PT workouts were hard and I feel like I am approaching 20 dead-hang chin above bar pull-ups. I just have to try to work my diet to get leaner while ramping up running as well as doing pull-ups frequently and sometimes at max effort. I will focus on 3 main crossfit wods: cindy, fran, and fights gone bad. I will do a variation of strength and endurance workouts that mimic these wods and contain different variables in order to achieve the outcome of a better time, amount of rounds, or reps. These wods are tests of overall body endurance and strength. I will also test my running often to push myself to the next level. I am looking forward to starting the fall off strong and raising the bar.