Monday: Running Intervals + Core

Snatched the running section from a CFV running/endurance conditioning workout but not sure it's that great on the endurance side. Kind of light work (then again, maybe in the RX "run" means sprint? which I didn't do)... Didn't get to time b/c didn't really keep track of start time and just used second hand on the clock to time breaks (forgot gymboss).

Running Intervals

• Run 400m
• Rest 2 minutes

Repeat 6x

There's another one I saw that's 200m run followed by 10 jumping lunges; 6 rounds for time (no rests) -- that will be harder

Core Circuit

• 10 Russian Twists (25lb) (15 reps on 1st set)
  
• 10 Weighted Sit Ups (25lb)
• 10 Weighted Side Bends/side (45lb)
• 5 Flags

Repeat 3x.

Should have done 4x but ran out of time. Finished with:

• 10 kneeling roll-outs
• 30 second plank
• 10 super mans
• 20 ball crunches

Lower back was hurting and I blame it on there being no back extension apparatus at the gym to keep me strong!

Weigh in: 187

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"P.S." I have been getting in some at home mini-workouts that I have not been logging. If they are substantial enough I will, but it's basically just some things here and there with the dumbbells and pull up bar that I consider "practice." If I get full circuits or solid workouts in they will be clocked.

On the To Do List this week:

• Rope work
• GPP
• Clean + Press
  
  • start off with warm up (maybe thrusters)
  • go for 1 rep at 170 to see if I can hit PR
  • then do strengthy work set at one weight (5x3x140 or something or 5x5 lighter)
    
• Other upper body lifting/strength (including whole/lower back)
  
• More endurance training (with running and jumping probably)
• More CORE