Monthly Archives: December 2013

2013.12.31 – TPG

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Workout 5 sets @ 80% run 400 meters 10 pull-ups 20 single arm russian swings @ 55/35 (10 each side) 10 box jumps @ 24/20 (step down) 10 burpees w/no jump row 400 meters rest 60 seconds Results Done.  Failed … Continued

2013.12.30 – TPG

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Workout A. snatch X 3 X 5 (start @ 60% or less for first set); rest 90 seconds B1. archer ring rows X 6 X 4; rest 30 seconds B2. tuck planche variation X 4-6 seconds X 4; rest 75 … Continued

2013.12.26 – Run 25min

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Workout Run 25 min @ 8:30/mile Results 25 minutes @ 7:54 per mile.  Weather was perfect and I had fresh legs. http://connect.garmin.com/activity/422445493

2013.12.24 – 8 x 400m

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Workout 8 x 400m with 3:30 rest between.  Go fast. Results All of the intervals were between 1:30 and 1:35.   http://connect.garmin.com/activity/419210844

2013.12.24 – TPG

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Workout A. clean and jerk @ 62% X 2 X 7 EMOM B1. run 200 meters X 4; rest 20 seconds B2. 1 lap ape X 4; rest 20 seconds B3. row 250 meters X 4; rest 20 seconds B4. … Continued

2013.12.21 – 10 miles

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Workout 10 miles – “easy” Results Time: 1:36:16 The weather was brutal on this run; there was nothing easy about it.  This was a beatdown. http://connect.garmin.com/activity/419210856

2013.12.19 – TPG

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Workout For 35 minutes @ 75-80% (including rest) Row 2:00 (cals) 1 length Lizard Crawl 5 L-pull-ups 10 ring push-ups 15 box step-ups @ 24/20 10 hindu push-ups Run 200 meters Rest 60 seconds Results Done

2013.12.18 – TPG

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Untitled Blog Post Name Workout A. Clean X 3 X 5 (start @ 60% or less for first set); rest 90 seconds B1. Weighted pull-ups (pronated-strict) X 5 X 4; rest 20 seconds B2. L-sit to tuck on boxes or … Continued

2013.12.15

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Workout 9 miles – easy. Results Aborted this run after 1.3 miles.  It was quite cold and I was feeling sick. http://connect.garmin.com/activity/419210863