Road to boot:

One of two posts today since I have been lazy with all this!

First off lets start with training. I have ramped up the training shedule with mainly two-a-days for 3 weeks leading up to the 10k Mud Run race on Saturday, November 8. A training day will typically entail some form of running/sprinting, weights, and/or swimming. So let me break down this weeks scedule:
Monday
AM:
1.75 mile run with boots and a 10# weight vest
10 rounds of;
100m hill sprints in VFF
10 pushups at top of hill
walk down to rest

This is all the work I did on this day. I went out with Drew to Lake Lewisville to scout for ducks with the season opener coming up this Saturday, Nov. 1st.

Tuesday
Handstand progressions
10 DB squat cleans, 30# DB's
10 Box jumps
10 Squat Clean Thrusters, 45# bar

Squat Clean 1-1-1-1-1-1-1
135
155
175
185 F missed rack
185
195 F too much weight maybe
175x3

Swim:
5x50m ALL OUT sprints
3:00 rest between rounds

Wednesday
Bear Complex
6 reps of each movement w/out letting go of the bar
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
75#, 85#, 95#, 105#

pullup work
27 burpees to catch up

Thursday
500m row warmup
25 OHS with bar
Handstand progressions
Back Squat
220x5x3
Press
105x5x3
Deadlift
275x5x5

WOD
5 rounds of:
5 pullups
5 DB squat cleans, 45# DB's
5 Burpees

Time - 6:44

Bevin mad 2 miles today!!! I think thats the farthest she has ever run. Muy Muy props to her and we are going to continue to beat her ass so she can get a sub 20:00 3 mile!!!
Great job Bev. I am proud of you.

Friday
AM:
1.25 mile run in a 10# weight vest to track
4x400m sprint intervals w/ 200m walking rests between rounds
1:17
1:19
1:20
1:20
1.25 mile run in 10# weight vest back to house

PM: