OHS, pullups, and fartleks

Late morning

Warmup:

10 pullups
20 pushups
20 situps
10 squats

Shoulder dislocates

Workout:
(1) Weighted pullups 1-1-1-1-1-1

Loads: 10#, 25#, 35#, 45#, 50#, 60#

(2) Overhead squats 5-5-5-5-5

Loads: 65#, 89#, 111# (fail), 99#, 99#

(3) 50 flutter kicks, 50 situps, 50 leg levers


Late afternoon run

.5 mile warmup

3x (20s on, 60s off, 20s on, 50s off, 20s on, 40s off, 20s on, 30s off, 20s on, 20s off, 20s on, 10s off)

Rest was about ~1-2 minutes between each set



Notes:

• Pullups felt great and I had to stop doing them because it was getting nearly impossible to tie that much weight around my waist after 60#. A backpack works much better for me so I might try that next time.
• The OHS felt pretty terrible today. Form didnt feel that strong and I failed at 111# on the 4th rep...haven't done them in a while but I just wasn't feeling them today.
• Run felt good and was pretty intense.
• Only soreness to speak of is in my upper hammies and glutes.

Thrust, clean, dead Metcon

Warmup:

Leg lift circuit, 5 reps each

5 dips
10 pullups
15 squats
20 pushups
25 leg lifts

Neck rotations and shoulder dislocates

10 ohs w/ stick

Workout:
AMRAP in 20 minutes w/ 65#
5 thrusters
7 hang cleans
10 sumo deadlifts

Score - 10 rounds + 5 thrusters



Notes:

• Tried pacing this one like I did cindy but went for a round every two minutes, which gave me about 45-50 seconds rest after each. That may seem like alot but the cleans were ripping my grip up and even with that much rest I was having trouble gripping the bar.
  
• The deadlift high pulls were uncomfortable on my shoulders early in the workout so I just switched to normal sumo deadlifts. SDLHPs have always kinda been iffy in my book anyway and I dont feel they are worth the price.
• Overall good workout and I felt strong. The past two days my adductors, lats, abs and hip flexors have been pretty sore from the cindy day. Got out and did some hiking before this workout and loosened everything up. No other aches or pains to speak of. Tomorrow I will most likely be doing a run workout.
  

Friday run

4-5 mile run

Didnt have my watch, surface was dirt trail and small gravel

Cindy and death by 10 meters

Late morning

Warmup:

500m row

10 overhead squats, 45#

Workout:

"Cindy" - AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

Score - 21 rounds


Early afternoon

Run - "Death by 10 meters"
10 meter run ladder on the minute

Score - 17 minutes


Notes:

• Lost count at one point during cindy, but I know I got one round ahead in the beginning and then just held pace at one round per minute until the end. Quads were starting to lock up a bit afterwards but felt good otherwise.
• The death by 10 meters was alot harder than I was expecting...I didnt get to measure exactly but just used a little bit less than half of a basketball court.
• Dont have much soreness left and everything feels good.

Hang Cleans and 12 minute runs

Noon lift

Warmup:

1000m row

Cleans @ 95#

Workout:

(1) Hang power clean 1-1-1-1-1-1-1

Loads: 95#, 115#, 125#, 135#, 135#, 145#, 150#

(2) 2 x 50 flutter kicks



Late afternoon run

2 x 12 minutes hard, 2 minute rest in between efforts

Distances covered:
1 - 1.87 miles
2 - 1.88 miles



Notes:

• 150# is my bodyweight on the hang cleans so it was nice to get that number, but I didnt feel quite as solid as I did on the front squats the other day
• The runs felt good; definately wasn't expecting to equal the distance on the second interval so that was a nice surprise. Probably means I could have gone harder on the first one.
• Glutes and hammies are pretty sore from yesterday, and I was very tired in general all day today from all the walking. We'll see how everything feels in the morning.

Sunday - Pullup, lunge, situps, run metcon

Warmup:

800m run

20 pushups
20 situps
20 squats

BB complex, 65#

Workout:

21-15-9 for time
100 ft. walking lunges
Pullups
Flutter kicks, 4ct
400m run

Time - 12:38

Front squats, Push press and a run

Warmup:

5 minute bike
10 pullups
20 pushups
20 situps

10 front squats w/ bar

Workout:

(1) Front squat 1-1-1-1-1-1-1

Loads: 95#, 115#, 135#, 145#, 155#, 155#, 165#

(2) Push press 1-1-1-1-1-1-1

Loads: 95#, 105#, 105#, 115#, 115#, 120#, 115#

(3) Run - about 3 miles w/ a light backpack - up to the base of the mountains then back to the dorm



Notes:

• First time in the new weight room today and it has enough to do mostly everything, but there is only one lifting platform and squat rack so that might make things kinda hard.
• As far as front squatting goes, I dont think I have ever come near doing 165#...always sucked at squats but these felt pretty good. Push presses didnt feel quite as good and I was barely able to keep them from being jerks.
• Maybe will try to get in another run tomorrow at some point. Im nice and rested.

Muscle ups and burpees, easy day

Been on the road for the past two days and just did an easy workout to get moving today.

Warmup:

2x
20 pushups
20 flutter kicks
20 squats
20 lunges

Workout:

3x
5 muscle ups
15 burpees



Notes:

• Next couple of days will be a transition to college so probably wont have much time to lift. Going to try to get acquianted with the gym and local running routes in the next few weeks and make sure I will be good to go at altitude for the upcoming races.

Overhead squats, 15 rep goal

Warmup:

Leg lift circuit, 10 reps each way

20 pushups
15 overhead squats, stick

6 reps @ 45#
4 reps @ 75#
3 reps @ 85#
2 reps @ 95#
1 rep @ 105#

Workout:

(1) Overhead squat 100#, 15 reps - made all 15

(2) Side plank lifts, 20 R 30 L



Notes:

• Accomplished my goal today of 15 reps, and it was surprisingly not as difficult as I was expecting. My form felt the best it has ever been, and I felt like I actually had the strength to hold the weight overhead without struggling. A few months ago I wasn't sure I could do 100# even once so this is a big benchmark for me. Now I will work on heavier weights, with a long term goal of squatting my bodyweight overhead.
• Tried to get this on video, but it only caught the first 6 or 7 reps.
• Side note: my left side feels slightly weaker doing plank lifts than my right, so I am trying to balance that out
• No serious soreness to speak of, though my middle back and shoulders were just slightly tight this morning.

Hill workout

Warmup:
.5 mile jog to the back side of 3 mile hill


Workout: Inverted ladder

85-95% efforts

1:00, 0:50, 0:40, 0:30, 0:20, 0:10, 0:10, 0:20, 0:30, 0:40, 0:50, 1:00

Jog down the hill in between, no other rest


.5 mile cooldown jog




Notes:

• Rests were about double by the time I jogged back down to the bottom of the hill, plus a little change by the time I actually got to the line and started again.
• My quads, glutes and hammies were slightly sore and tight from yesterday, but once I got going they were fine. As long as my legs aren't too sore tomorrow I am going to shoot for my overhead squat 15 rep goal, so this is the only workout for today.

Chipper

Warmup:

2x
20 jump and touch
20 overhead squats, stick
10 pullups
20 flutter kicks

Workout:

(1) 100 thrusters, 45# bar
400m run
100 pushups
400m run
100 situps
400m run
100 lunges
400m run

(2) Calves and ankles

Ankle rotations

2x
15 single leg calf raises, L/R varied angle
30 double leg raises, varied angle

(3) 1 mile run


Shoulder dislocates and hip mobility stretch




Notes:

• Aside from the thrusters, the situps were one of the worst parts because I haven't done them in so long. Broke the thrusters into sets of 10, pushups sets of 20, situps sets of 25, and lunges sets of 20.
• Didn't do this one for time but tried to keep a semi respectable pace throughout all of it. Took just under 40 minutes. Body feels fine.

Pullups and Red Trail

Late morning

Warmup:
2x
30 pushups
30 squats

Workout:

(1) On the minute pullup ladder, 1,2,3...to max

Score: 13 minutes + 6 pullups (97 total)


(2) Shoulder stabilization work:
3x 12 lying DB shrugs, 20#
3x 5 DB exterior rotations, 10#

(3) Pistol practice - 3 sets of 5 each leg, working on getting as deep as I can


Late afternoon

4.31 miles on hilly red trail
Easy warmup and cooldown jogs before and after

Time - 38:35




Notes:

• I think 13.5 might be my PR for the pullups workout. I am gonna try for my 25 in a row goal soon because I think I can get it now.
• I would really like to be able to do full deep pistols and am trying to work on those, dont yet have the balance to do them with my off leg in front of me.
• The run was tough but I did better than I was expecting...my goal was to just not walk at any point and keep a consistent pace. While I didnt walk I think my pace kinda fell off at the end because the hills were killer. This should give me a good idea about how the trail race on my birthday will feel. Slowed down to a very slow jog on all of the downhills to save my joints from the pounding.
• The new shoes are feelng awesome on pretty much every surface, although some of the rocks on the trail felt like they were basically touching my bare feet when I landed directly on them...kinda like it though. Soreness wise my hamstrings are still tender from the cleans the other day, everything else feels good to go.

Rest day

As expected, my hamstrings, lower/middle back, and traps are pretty sore...hamstrings being the most severe. Looks like I need to clean more often.

Clean, pushup, squat Metcon

Warmup:
2x
10 pullups
30 flutter kicks
samson stretch

15 overhead squats, stick

BB complex, 45# bar

Workout:

5 sets of:
AMRAP in 3 minutes of 3 cleans (95#), 6 pushups, 9 squats
1 minute rest in between sets

Score - (1) 3 rounds + 1 clean (2) 2 rounds + 3 cleans, 6 pushups, 6 squats (3) 2 rounds + 3 cleans, 6 pushups, 5 squats (4) 3 rounds (5) 3 rounds + 3 cleans

Ankle rotations - L/R 50 clockwise, 50 counter clockwise

Stretch



Notes:

• I really like this one. Breaking it up into 5 rounds instead of one 15 minute round makes it much more intense and managable mentally. This one definately showed me that my lower back is much weaker than I thought; it was tightening up and fatigued by the 2nd set despite the deadlifts I've been doing. Clean form felt like it held together but I was having to focus pretty hard to do so.
• Going to start adding cleans to the heavy lifting lists (right now I pretty much only do deads, OH squats, and back squats), I think it will help balance everything out and strengthen up my lower back, which will always help during long runs.
• Body feels good; lower back will surely be sore tomorrow.

Sunday run

Went to the park today for a trail run and some stairs:

-2 miles easy on the trails
-2 stair sprints (about 100-200yds)
- 1/2 mile cooldown jog



comments:

• Surprisingly not that sore today, except for minor calf and lingering hamstring soreness. Today was mostly just to get out and moving, nothing too intense.
• Tomorrow will be a metcon, since my recent lifts have been mostly all heavy strength lifts

OH squat 3 reps and 200s

Early afternoon lift

Warmup:
Leg lift circuit
OH squats, stick
20 pushups

5 reps OHS @ 45#
4 reps @ 65#

Workout:
(1) Overhead squat 7 x 3
Loads: 85#, 95#, 100#, 105#, stopped

15 reps @ 90#

(2) 3x calf raises:
10 single leg, L/R
30 double leg


Early evening run

Warmup:
400m jog, plyos/stretch and 2 strides

Workout:
10 x 200m sprints, 5x recovery

Times - 0:30, 0:29, 0:29, 0:28, 0:28, 0:29, 0:29, 0:28, 0:29, 0:29

400m cooldown and stretch




Comments: Cut the overheads short today because my wrists were absolutely killing me at the higher weights. Since I am not able to dump weight, every time I brought it back down it was completely crushing them, so I decided to stop going for the higher weight and did a practice 15 rep with 90#, versus the 100# which I am hoping to do soon. It was tough but definately doable and gave me some confidence for the 15 reps.

The run left me absolutely trashed. I was both pleased and surprised at keeping them all at 30 or below, and my rests were 2:30, in which I jogged a 200m and rested the remaining time. Halfway through I took an extra 2 minutes to gather myself, which helped.

My upper hamstrings and adductors are still very sore from the lunges 2 days ago, which made warming up kinda tough. Other than that my middle back and shoulders are a little sore but nothing too bad. Tomorrow will be a longer slower recovery run.

Beatdown

Did about hour long session tonight of a bunch of random things

Warmup:
50 8-counts
BB complex, 45#

Workout:
(1) "Log" work, using 30# water jug

-As many 12-counts in 10 minutes as possible (19.5) - one "12-count" = ground to right shoulder (1), press (2), left shoulder (3), press (4), right shoulder (5), right shoulder to ground (6), ground to left shoulder (7), press (8), right shoulder (9), press (10), left shoulder (11), left shoulder to ground (12)

-70 weighted walking lunges for time, can't put it down (4:50)

-4x:
15 weighted calf raises
10 side plank raises, L/R

(2) 4x:
1 minute overhead hold, 45# bar
30 flutter kicks

(3) 30 pullups, 30 ring dips for time (forgot to start watch)




Comments: I really like the side plank raises, I feel like they are really good for strengthening those side hip muscles for running...gonna start doing those more frequently. Since I'm not planning on putting in alot of miles for the upcoming races I am going to focus instead on making sure all the muscles in my hips that support running are as strong as I can make them.

Wednesday Run

Been pretty busy lately but I got in some short and intense track work today.

Warmup:
500m jog
plyometrics

Workout:
50 pushups
50 flutter kicks

3x 1000m holding best pace, 2 minute recoveries

Times- 3:28, 3:25, 3:26

50 pushups
50 flutter kicks




Comments: Hot day and the intervals were pretty tough. Ended up taking more like 2.5 minutes rest after the second, and I held pretty much a pace of 41s per 200m. Need to get in another lift tomorrow.

Rest

Rest day. As expected, my hammies, back, and calves are pretty sore.

Heavy Deadlifts and Intervals

Noon Lift

Warmup:
(1) Leg lift circuit - 10 reps at each

(2) 3x: 10 pullups, 20 pushups, 20 squats

Workout:
(1) Find DL 3 RM
5-4-3-3-3-3
Loads: 115#, 135#, 155#, 165#, 185#, 195#

(2) 5 rounds for time
2 deadlifts, 170#
12 jump and touches

Time - 3:51

(3) Side plank raises, L sits



Early Evening Run

Warmup:
400m
plyometrics and strides

Workout:
120:60 x 6 (2 minutes on, 1 minute off x 6)

For the 60s off, I walked the first 30 and jogged the second 30; averaged around 600m per 120s




Comments: Gonna be sore.