Schmidty Weekly

Schmidty Weekly

February 14-20

Sunday: Off

Monday: Cross-fit for time: 95lb squat cleans (15 reps), 45lb bar to toes (30 reps), 21” box jumps (30 reps), triceps dip (15 reps), 35lb kettle bell swings (30 reps), 95lb thrusters (15 reps), 30 Burpees, 300 ft alt. lunges w/ 25 lb plate overhead. Time: 36:47. Spin Trainer - Time: 37:22 (13.6 miles)

Tuesday: Spin Trainer - 27:33 (10.1)

Wednesday: Cross-fit : Tabata (20 seconds on, 10 off, 1minute rest after each round for 8 rounds) Sumo Dead lift( 13, 13, 12, 12, 11, 12, 12, 12), air squat (16, 13, 14, 12, 12, 11, 10, 11) pull-ups (13, 10, 6, 6, 6, 5, 6, 5, 5, ), push-ups (15, 14, 6, 3, 4, 5, 5, 5), sit-ups (11, 10, 9, 11, 7, 8, 9, 10).

Thursday: Cross-fit for time: Dead-lift 245lbs, Bench press 135lbs, Clean (squat) 135. (10 rep down to 1 rep) Time: 38:12.

Friday: Bike -Time: 1:57 (30.1 miles)

Saturday: Bike – Time: 1:04 (18.25 miles)

It was an awesome week because I got to ride my bike. It felt so good out. I totally cashed in a half day on Friday and went out for a couple of hours. All my workouts were on point all week. I even had three intramural basketball games and my weekly redneck basketball games Sunday night, but those are recreational at this point. I’m feeling good and look forward to packing on the miles as the days go by now.

Sorry for the short report but the graduate school workload is kicking in and I need to focus my time.

L3-Live, Learn, Lead
Schmidty