Metcon

0900

For time:
Run 1 mile
20 hang squat cleans, 95#
20 box jumps
20 overhead walking lunges, 45# plate
20 box jumps
20 hang squat cleans, 95#
Run 1 mile

Time - 24:02

Ruck

1500

Red trail ruck w/ 38# pack - 1:18:47

OHS, metcon

1500

warmup
100 jumping jacks
100 situps
100 squats

Overhead squat
5 x 45#, 65#, 75#, 85#, 85#, 85#

For time:
1000m run
50 pushups, hands-free
30 d-ball slams, 50#

Time - 10:22

Cheese wheels

• Notes: Really pleased with how the pushups felt on my shoulder. Wasn't really much of an issue and I think the hands-free style helps keep my shoulders in a good position.
• Sleep: Shit.
• Nutrition: Pretty shit.
• Body: Feeling decent overall. Sleep schedule is crappy right now from late nights but I am still getting decent enough hours I think.

Hills, FS, metcon

1400

Hill intervals
2:00, 1:45, 1:30, 1:15, 1:00, 0:45, 0:30, 0:15
walk/jog down recover

uphill buddy carry

Front squat
2 x 135#, 155#, 175#, 185#, 185#

For time:
6 rope climbs
30 dips, parallettes
100 push press, 75#
Row 1000m

Time - ~19:30

DL, short metcon

1700

Deadlift
5 x 225#, 255#, 275#, 265#

3 rounds fast
50 double unders
10 bent over rows, 95#
1 minute plank
15 squat thrusters

Weekend

Saturday - 2 hour hike up 1st flatiron w/ 20# pack

Sunday

1100

3x
800m run
4 turkish get-ups, 20# L/R
8 push press, 95#

10 minutes rest

Swim
3x
500m css w/ fins
50 flutter kicks w/ fins

2 x 25m underwaters

• Notes: Good long day today. First time doing turkish get-ups and they felt great. I think they will be a good tool to keep my shoulder strong and stable. The swim portion was pretty long but my css technique was getting in a groove and I felt like I was flying. 
• Sleep: I'm on break, so this won't be an issue for a long time.
• Nutrition: Good.
• Body: Quads are really tight from something, but everything else is feeling good. Chest and shoulder are a little tight. Shoulder felt awesome today throughout everything. 

BxS, BP, box jumps

1900

Box squat

5 x 135#, 155#, 175#, 185#

Bench press

3 x 15 x 95#

Standing box jumps

Tall box + 6 plates

3x

12 GHD situps

8 GH raises

15 single leg calf raises

3 x max ring rows - 18, 14, 14

Swim

1000

Swim

300 css

300 free

300 css w/ duck feet

---

1900

Deadlift

5 x 265#, 255#

Shoulders #1

Row

2 x 500m hard (1:46, 1:50)

5 min. rest in between

2 x 20 hollow rocks

• Notes: Tried to do some pullups and pushups today, but its still no go. I did 2 sets of 5 pullups and on the second set I was getting some pain in the very bottom of the movement. Same on pushups. Getting a little bit antsy...I just want to know that I will be able to do pushups and pullups down the road...
• Sleep: Great.
• Nutrition: Good, little bit of candy today.
• Body: Feeling pretty good. Had lots of energy to get back in the weight room tonight. Deadlift feels solid.

BS, Pr, shoulders

1100

Back squat

5 x 135#, 155#, 175#, 185#, 175#

Press

5 x 85#, 95#, 95#

Shoulder circuit #3

• Notes: Squat felt really strong today and my press is starting to get back to normal. Planned on doing some tabata sprints but that will have to wait for another day.
• Sleep: Good. Finals have started so no more class, have plenty of time for sleep.
• Nutrition: Good.
• Body: Shoulder is feeling good. I did a few pushups and pullups last night to test it out again and they are definitely improving, just not yet to the point where I can bang them out. I think I have a sinus infection. Don't know what's going on with the old immune system right now.
• General: Need to find an event to train for, I want some direction in my training right now. Once I return from break I will start a LP again with my lifts and just ride that out. Not doing much running right now intentionally and spending more time in the pool, which I am really enjoying.

Long metcon

1100

50-40-30-20-10

Double unders

Situps

Chasing rabbits, 4ct.

Ring rows (x .5)

Walking lunges

Bear crawls (5-4-3-2-1 lengths)

BS, BP, BJ, core, ring rows, swim

1700

Back squat

5 x 135#, 155#, 165#, 175#

Bench press

3 x 15 x 95#

Seated box jumps, below parallel + soft mat

2 x box + 1 plate, 2 plates, 3 plates (x3)

3x

12 GHD situps

6 GH raises

15 single leg calf raises

3 x max ring rows no pause - 18, 13, 11

2 min rest in between

Swim

4 x 25m underwaters

• Notes: Felt awesome today, sadly a little sore from yesterday in the glutes. Underwaters are becoming a cake walk again like they should be.
• Sleep: Great.
• Nutrition: Also good. Finally back to normal appetite and it's nice.
• Body: Feeling pretty good. Heavier weights on my shoulder are starting to feel a little awkward squatting but not painful. Bench was much less uncomfortable today.

DL, swim

1700

Deadlift

5 x 225#, 245#, 255#

Swim

25m underwater
Mask clearing, 15m

50 flutter kicks w/ fins + mask w/ water

• Notes: Had to take some days off due to illness/food poisoning. Basically bedridden all of tuesday and have just been feeling crappy until tonight. Haven't eaten hardly at all but have gotten lots of sleep. Didn't want to do too much today but wanted to help get my appetite back a bit.
• Sleep: Had lots.
• Nutrition: Stomach is still pretty raw so I have eaten very little and most of what I have had has been very basic.
• Body: Aside from the stomach, feeling better. I also got a terrible migraine monday night which lasted all into tuesday...it was pretty miserable. Don't know what all these things decided to surface at once. On a positive note, my lungs felt incredible in the pool and I was knocking out 25m and mask clearings like they were nothing.

BS, Pr, swim

1700

Back squat

3 x 5 x 165#

Press

3 x 5 x 90#

Shoulders #1

Swim

10 x 100m w/ fins, easy/fast

Alternate css/free

1 minute rest in between each

• Notes: Wasn't feeling great today. I think I had a migraine earlier this afternoon or something...got hit with the most intense headache I have ever felt in my life. Took a nap and tried to lift afterwards but it was still bugging me. Still throbbing slightly but the worst is definitely over. Wonder if it might be connected to the sinus issues I have been having.
• Sleep: Fine.
• Nutrition: Weekend was pretty bad. Stayed up in the mountains at a friend's place and ate a decent amount of junk.
• Body: Feeling decent aside from the headache. Shoulder progress has slowed slightly but I think it is still moving forward.

BS, BP, GHD, swim, run

1300

Shoulders #3

Back squat

5 x 5 x 160#

Bench press

3 x 15 x 95#

GHD situps

3 x 15

Swim

25m underwaters

Run

35 minutes easy, snowy trail

• Notes: Squat felt good, bench is slightly iffy. When I keep my shoulders pulled all the way back and in a good position it feels fine, but if I deviate even slightly it bothers the shoulder. Sinuses are still giving me a little trouble underwater for some reason. I came up from the 25m uw with a killer headache and a bunch of sinus pressure. Might be getting sick, who knows. Good news is I knocked the 25m easy as pie and got past that mental block I have been having recently.
• Sleep: Good.
• Nutrition: Pretty good. Getting lots of carbs from potatoes, fruit and rice right now and doing better at avoiding the breads.
• Body: Feeling good. Shoulder is doing fine, still just trying to make steady progress. I can do half pullups all day, but getting out of the very bottom is a little aggravating and doing pushups still hurts. Getting there a day at a time.

DL, rows, jumps

1500

Deadlift

5 x 225#, #255#, #245#

4x fast

10 swings, 40#

5 box jumps, tall box + 2 plates

2 minutes max box jumps, tall box + 3 plates - 26 reps

3x max ring rows no pause - 19, 13, 10

BS, Pr, swim

1500

Shoulder circuit #1

Back squat

5 x 5 x 155#

Press

5 x 5 x 85#

Swim

5x

200yd css w/ fins

25 flutter kicks w/ fins

Time - 24:10

• Notes: Feels good to jump back on the lifting train. I think I am ready to start a linear progression again with squat, dead, and press since none of it is bothering my shoulder. As long as I keep on top of my prehab and scapula work, I see no reason why things shouldn't continue to improve. Rolling with 5x5s right now just to ramp up some volume and get my body back in lifting mode before I start getting heavier. Gonna keep swimming because it's completely pain-free except for my underwater stroke.
• Sleep: Had a week of excessive sleep which did wonders. Back to the normal schedule now.
• Nutrition: Ate an excess while over the break...some good, some not so good. Kept things reasonable though.
• Body: Knee has been feeling better and I did a 5 miler over the break. I think the issue is my running form, because when I really locked that up things felt fine, plus it was only bothering me when I ran so that's indicative of a specific running problem. Feeling good overall right now. Still need a little more time before pushups and pullups are an option.

Metcon, swim

1600

Shoulders #3

5 rounds, not timed:

15 ring rows

1 minute plank

30 squats

50 double unders

Swim:

25m underwater

• Notes: Ring rows feel fine on the shoulder so that's good news. Once I have been doing them for a while it shouldn't be long until I will be back to doing pullups. My underwaters are still sucking, but I can tell it's mostly a mental thing. Sinuses were still bothering me a little in deeper water.
• Sleep: Normal.
• Nutrition: Pretty good.
• Body: Feeling good.
• General: Back to Nashville tomorrow for the week.

DL, GHD, swim

1100

Shoulders #2

Deadlift

5 x 135#, 155#, 185#

3 x 5 x 225#

3x

12 ghd situps

6 glute ham raises

15 single leg calf raises, L/R

Swim

couple 25m underwaters

200m css

10 minute leg tread w/ small fins + brick

• Notes: Pretty solid day. Deadlifting feels great and 225# was really light so I think I will be able to push some weight pretty soon. Sinuses were killing me in the pool so I didn't do much swimming.
• Sleep: Not great.
• Nutrition: Last night was pretty abominable, but it made for a good story.
• Body: Feeling good.

Annie, row

1400

Shoulder circuit #1

3x12

db protractions/retractions, 15#

Cuban rotations, 8# dbs

3x12

db bench, 25#

Press, small bar

Bent over rows, 45#

5x5 deadlift, 135#

"Annie"

50-40-30-20-10 for time:

Double unders

Straight leg situps

Time - 6:44

Row:

500m hard

2 min rest

5 x 250m, 1:45 rest in between

• Notes: Pretty big pr on Annie, granted it was straight leg situps. Rows were pretty hard, I was just focusing on keeping my form together. I could deadlift 135# with no pain in my shoulder at all! Very excited for this and I plan on starting to do some heavier lifts and see how things feel.
• Sleep: Good.
• Nutrition: Had some ice cream last night. Junk food this year has been very minimal, mostly just been grabbing late night sandwiches on the weekends.
• Body: No soreness really. Calves are a little tight but shoulder feels incredible. I have 3 different prehab shoulder circuits that I will be doing alternatively from here on out (probably forever, since they are just good balancing exercises), so I will most likely just label them #1, 2, and 3 from now on. Basically just lots of scapular stability and external rotation work.

Row, pool

1530

Shoulder circuit

3x10

Y's and T's, 8#

Scapula pushups

DB inverted cross, 8#

Row 2 x 500m

Swim:

4 x 50m, underwater down/free back

4 x 50m free sprints (5 breaths and 3 breaths)

50 flutter kicks w/ fins

• Notes: Rowing feels awesome! No pain at all and swimming felt much much better today too, aside from the fact that the underwaters made me feel like I was going to drown. Looks like rowing and swimming is on the agenda for a while.
• Sleep: Good. Very tired today though.
• Nutrition: Good, my appetite is starting to come back and I can tell I am starting to need more food again. Good signs all around.
• Body: Knee was a little achy today, might just lay off running for a little bit, at least longer intervals. Everything else feels good, shoulder is feeling very nice. Calves are extremely sore.

Track

1400

Shoulder work

3 x 15

DB bench, 20#

Press, small bar

Bent over rows, 45#

Box jumps

5 x 2 @ tall box + 5 plates

50 hollow rocks

50 supermans

Track:

"Tosh"

3 x (200m + 400m + 600m) @ 0:40/200m pace

Equal rests w/ 4-5 minutes between sets

• Notes: Box jumps have gone way done since I haven't been able to squat...go figure. Everything felt pretty good today, knee was starting to bug me at the end of the intervals though.
• Sleep: Eh, feel fine.
• Nutrition: Could be better, lot of drinking yesterday.
• Body: Shoulder feels pretty good, I can do pushups on my knees which is a positive.

Ruck, swim

1400

Rehab:

3 x 15

DB bench press, 20#

Shoulder press, little bar

3 x 10

scap retraction

scap protraction

30 minute incline walk w/ 20# @ 12-15%

20:00/mile pace

First 15 minutes were @ 12% then I kicked it up to 15% for the last half

Swim:

100 w/u

4 x 50yd, 25 underwater/25 fs back

2 x 100yd css w/ fins

Flutter kicks w/ fins:

1 x 50

2 x 25

• Notes: First time actually swimming with the shoulder today and it felt surprisingly good. I am still tentative on all of my strokes, but pain-wise they are all about the same. The underwater stroke was a little worse than the rest but I kinda moved around it and found a stroke that felt better. Freestlye was probably the most pain-free of all of them. Flutter kicks with fins on are satanic. New policy: every time I leave the pool, 1 set of 50 flutters w/ fins.
• Sleep: Good.
• Nutrition: Good good.
• Body: Feeling good, aside from the obvious. I think I am going to slowly build up the bench and shoulder pressing until I am back to normal, and in the meantime slowly start experimenting with what does and doesn't hurt. Keep making good progress and eventually I will be back.

Hill intervals, final day of PT

1600

Double unders warmup

Short intervals @ rec center hill

8 x 10 squats + max uphill sprint

5 minutes continuous core training

Situps, side situps, leg levers, flutter kicks - used sets of 10

• Notes: Opted for intensity and quality over conditioning with the hills today. Planned on doing 12 sets, but I could feel my intensity failing and 8 was a good place to shut it down since I was going all out. Left me dizzy seeing stars. Today was the final day of physical therapy, from here on out I am basically just letting pain be my guide with the shoulder.
• Sleep: Pretty solid.
• Nutrition: Good. Basically right now I am eating all forms of starches (including rice) but just trying to avoid the gluten. Everything else is pretty much the same. I have pulled back my fat intake a little bit in place of some more carbs.
• Body: Little sore, but pretty good. I was able to do full range shoulder presses today with a small bar with ZERO pain. Needless to say, that got me pretty excited. Pushups aren't possible yet but lightweight benching is. I have made a lot of progress in a little over 4 weeks so I am optimistic. Going to try swimming on friday.

Gym and track

1300

5 rounds:

10 DB curls, 25#

5 GHD situps

10 squats, 25#

10 back extensions

Track intervals

Max efforts

4 x 100m, 60s rest

3 x 200m, 75s rest

2 x 400m, 2:00 rest

• Notes: Speed work was pretty hard and I was gassed. Looking forward to starting to swim soon.
• Sleep: Good.
• Nutrition: Not too shabby.
• Body: Legs and abs are a little sore.

Mix up

1400

30 minute run, easy pace

"Annie"

50-40-30-20-10

Double unders

Situps

Time - 7:17

Swim

Fin kick 100-200-300-200-100m

30s rest in between

10 minute tread

1:00 hands out of water/1:00 hands in water

• Notes: Good day, got a lot done. The pool session was good, and actually I can almost do a side stroke completely pain free. The left side still feels a little sketchy but I was very pleased with how much I could do. The water tread with just legs and no fins was really good, something I need to do more of. About 10 seconds off my Annie PR time, which isn't too shabby given the kind of shape I am in right now.
• Sleep: Not too bad.
• Nutrition: Little more bread than I would like, but pretty decent overall.
• Body: Legs are pretty sore from wednesday, pretty much all over. Right knee still aches a little bit when I go on extended runs.
• General: Sunday workout should be good, going to have some upper body work mixed in with my workout and then hit the track.

Leg day

1700

4 rounds for time, w/ 20# pack:

Ruck 800m

30 lunges

15 single leg calf raises, L/R

30 squats

Time - 36:03

• Notes: Pretty good workout, can't believe it took that long. The first two rounds I attempted to walk as fast as possible, second two I picked it up to a jog. Calves were burning pretty good.
• Sleep: Not to shabby.
• Nutrition: Decent.
• Body: Shoulder is doing pretty well. I can now hold the leaning rest position with no pain, and I have been doing some other compound movements in my rehab. Lots of scapula stabilization work, and most of these exercises I will need to keep doing regularly even once I am back to normal training just to make sure I keep that shoulder as stable as possible.
• General: Found a new training source, SOFwods.com. They have some pretty good longer candidate wods and very frequently throw swimming and running in as well. It's pretty cool.

Sprints

1400

All out sprints

2 x 100 yd

4 x 50 yd

8 x 20 yd

Long hills

1700

Hills @ 10th street, between euclid and cascade

5 x 90 second hill sprints

walk downhill recovery

• Notes: Got a huge snow last night so I couldn't go to the trail like I was planning, did these on the road. Those two blocks are a solid longer hill so I might start doing it by distance rather than time.
• Sleep: MUCH better. Finally back on track.
• Nutrition: Pretty good. I am probably eating on the lower side calorie-wise right now, but not really by choice. Eating a little bit more bread than usual, but not really that much.
• Body: Good. Had PT again today and we did a whole new round of exercises. I can definitely do dumbbell rows and cable pushdowns without pain, but mostly everything I have been doing is scapula related to work on those stabilizers. I will probably start doing these exercises in the gym regularly.

DU/levers, explosiveness

1700

50-40-30-20-10 for time:

Double unders

Leg levers

time - 6:20

Dynamic work

20 x explosive squats

20 x explosive lunges

• Notes: Still pretty limited to leg work.
• Nutrition: Decent.
• Sleep: Badly in need of catching up.
• Body: Went to physical therapy today and started a new wave of exercises, these mostly focusing on scapular stability. I will be going twice a week.
• General: Wed - hill workout, Fri - GHD work, leg treading at the pool, Sat/Sun - track and speed work

Sprints

1200

Agility drills

5-10-5 runs

5 x 100m sprint @ 90-95%

best time was 13.1, worst was 13.5

cooldown jog

• Notes: Felt good to sprint really hard today.
• Sleep: Very irregular but OK.
• Nutrition: Pretty shitty. Home game yesterday so we pretty much spent all day drinking. Food intake has been decent though.
• Body: Shoulder continues to get better. I can do double unders and most DB work with my right arm, and I can almost hold a leaning rest position. Going in to another PT session tomorrow to evaluate where I am.

random day

2-4-6-8-10

GHD situps

back extensions

for time, w/ 15# pack:

25 squats

1 mile incline walk @ 15%, 20:00/mile pace

25 squats

• Notes: Tried putting the bar on my back to squat...no bueno, kills my shoulder. On the bright side, doing things with my right arm doesn't bother the other side much, so I can probably start doing some one armed push presses/bench presses.

squats/flutters, hill sprints

1800

10-8-6-4-2

single leg squats w/ 20# med ball

flutter kicks x 5

time - 10:26

10 minute rest

Hills

6 x 30 second sprints @ rpe 85%

recovery jog downhill + 30s rest

• Notes: Been really busy and haven't gotten into the gym much lately, but my shoulder has improved a ton with the time off. First time going anaerobic in a while so I was sucking some wind on the hills. This is the start of some informal training for the my 5.5 mile race when I go home for thanksgiving. I do it every year for fun, but I figured I'll try to train specifically for it this year since running is all I can do right now.
• Sleep: Fell behind this weekend pretty badly. I was tired all day so I will try to catch up on sleep tonight.
• Nutrition: Meh, reasonable. Could be better.
• Body: Shoulder is much more mobile and the therapy I have been doing daily is really helping. I can get my arm overhead now which is huge progress. Still can't really generate much force with it or pick heavy things up, but another week's worth of progress should do wonders.
• General: Going to start my own little run program, making it up as I go. I think the foundation of it will be hills, track work, and a longer run once a week. Once I get squatting again I will be throwing that in there as well. Basically lots of leg and core work.

GHD, flutter kicks

1700

3x

12 GHD situps

12 back extension

Pool

1000m flutter kicks w/ fins - 28:31

• Notes: Pushed it pretty hard on the swim, got some nice burn in the legs going.
• Sleep: Been fine.
• Nutrition: Pretty solid.
• Body: Had my first PT session today, did a bunch of ROM work and basically just going to be working on getting back all my range in the next weeks. Then it will be on to light strengthening work.
• General: In the meantime, I am going to try to get good at something else. I expect I will be able to run here soon (within the week), so I am giving thoughts to really trying to work on my 800 time again. Might start programming to get back into race shape, or maybe just find a local 5k and train for that. Either way, I want to train to win a race while I am waiting for this shoulder to heal.

Pistols, calves, incline walk

1800

100 pistols (50L/50R) to box, parallel

Tabata calf raises

1 mile incline walk @ 18:45 pace, 15% grade

• Notes: Going to see the orthopedist tomorrow about the shoulder. Looking forward to finding out some details about this thing.

kicks

1400

GHD situps

3x10

Back extensions

Pool

500m flutter kicks w/ fins

4 x 25m flutter kick sprints

• Notes:
• Sleep:
• Nutrition:
• Body: Shoulder has improved slightly. I can make a little wider ranges of motion, but I still cant really move my hand above shoulder level. The swelling is gone so I can see where the bone rests now. It is definitely sticking up a little bit, but overall it doesn't seem to be too badly separated. Doc on Monday, so hopefully I will get some answers on what degree this is and what things will look like going forward. Frustrated with being in a sling, but haven't started going crazy quite yet.

Random

1500

1 mile incline walk, 15% grade - 20 minutes

3x:

12 single leg squats, L/R

50 calf raises

3 x 25 leg levers

• Notes: Experimenting a little to see what I can tolerate right now. Air squats don't really work, and the ab work was a little bothersome just having my shoulder positioned that way. Going to be doing mostly lower body - lunges, single leg squats, hiking, and maybe some water treading.
• Sleep: Fine.
• Nutrition: Good. Feel pretty fat though.
• Body: Shoulder has come along a little bit, I can move it a little more each day. Still in a sling. I will know more once I see an orthopedist on Monday. My goal right now is to keep improving pain free motion and get daily function back with my shoulder. Clavicle is still pretty clearly elevated, but not as badly as I thought at first.

Injury timeout

Separated my AC joint last night wrestling with a buddy. Won't be training for a little bit. Sucks.

side note - glutes and hams are destroyed from friday.

DL/burpee metcon

1500

6x:

30s max deadlift, 225#

30s rest

30s max burpees

30s rest

• Notes: Short and fast. 225# felt pleasantly light, but I was definitely having to struggle to hold my core together.
• Sleep: Not great, 5-6 hours.
• Nutrition: Went to GABF last night, so lots of beer. Understatement.
• Body: Feel pretty solid. Upper back is definitely tight.

PC, holds

1500

Power clean

2 x 143#, 155#, 165#, 165#, 165#, 165#, 165#

3 minutes handstand hold

3 minutes hollow position

• Notes: Wasn't completely happy with my technique today so I opted for some volume at 165# vs. pushing heavier weights. Kept rest around 2 minutes.
• Sleep:
• Nutrition: Probably eating less than I normally would, but training isn't really very hard right now so it's fine.
• Body: Hammies and adductors a little tight. Energy-wise I feel great.
• General: Rest day tomorrow. Lots of school work to do.

Bodyweight metcon

1200

3x:

60 seconds max pushups

60 seconds max situps, 20# ball

60 seconds max ring rows

2 stair climbs

60 seconds rest

Front/back lever progressions and practice

• Notes: Good bodyweight burnout today, haven't really been doing pushups/situps at all recently. My levers are starting to get strong.
• Sleep: Great.
• Nutrition: Great.
• Body: Legs are sore, mostly adductors and hip flexors.

Squat singles

Back in Boulder and back on schedule after a little detour.

1430

Overhead squat 1-1-1-1-1 (95#, 105#, 115#, 125#, 135#)

Front squat 1-1-1-1-1 (135#, 155#, 175#, 185#, 195#)

Back squat 1-1-1-1-1 (195#, 205#, 215#, 225#, 215#)

Pool

5x, 2 minutes rest in between:

25m underwater swim

25m fs sprint

• Notes: Back on more of a structured schedule now that I am back at school. Feel very fresh and excited to train. Gonna take some time off from running and focus more on my main lifts and do a few more metcons, as I have been enjoying them lately.
• Sleep: Great. Been getting a lot the past couple of weeks.
• Nutrition: Has been pretty lax, but I getting back into my normal eating and honestly burned myself out on eating crap.
• Body: Little sore from ultimate last night, but mostly good. Left shoulder/scapula has been feeling a little loose and not as strong, but doing some overhead mobility has helped a lot. It's usually after I jerk heavy weight.
• General: Making my own programming right now revolving around squat, DL, press, and olympic work.

ME SDL

1600

Sumo deadlift, moderate stance

2 x 275#, 295#, 285#, 285#, 285#

Knees to elbows, strict

3 x 10

• Notes: In Nashville, will give a detailed update later. I have been lifting, but wanted to post this as a reference for later. Others notes, I pr'd on 165# clean and jerk a few days ago.
  

C&J, levers, pool

1300

Clean and jerk

2 x 111#, 121#, 121#, 133#, 143#, 148#, 148#

Front and back levers w/ band assistance

Pool:

2x

1 minute leg tread

1 minute leg tread w/ brick, chest level

1 minute leg tread w/ brick, overhead

25m underwaters

• Notes: Felt awesome today. Got under some decent weight, although I was having some trouble locking my elbows out. Getting really hooked on levers, and using the band is an awesome way to scale and get some work in.
• Sleep: Little short, but feeling fine.
• Nutrition: Definitely could be improved.
• Body: Pretty much 100%. Right knee gets a little achy every now and then, but my legs feel incredible muscle-wise. Need to do some shoulder mobility.
• General: Going to do some wods until monday when I get started on a strength cycle again.

Recovery PT

3x, 10-15 reps per exercise:

Back extensions

GHD situps

DB swings, 40#

Bench press, 95#

Strict pullups

• Notes: Easy movements to get my joints loose and bearing some weight. Pretty much everything was pain-free.
• Sleep: Been fine.
• Nutrition: Ended up taking a lot of stuff during the race that I wouldn't have liked to, but aside from that I have been pretty clean with a little bread.
• Body: Today was a 360 turn around from yesterday. Had to limp to class yesterday morning, but by the end of the day I was almost completely normal. Today I still have lingering soreness in my knees (feels like ligament soreness), but all of my other joints are fine. I was shocked that I had little to no muscular soreness except in my adductors oddly enough. Guessing all the strength work took care of that, so most of my aches were just knees and that just came from not having done much mileage. Very pleased with how my body has recovered so far. I already have a desire to train hard again.
• General: Probably going to keep the rest of the week unstructured, just get in the weight room whenever I can and continue to get back to 100%. Looking forward to shifting back towards strength training at the beginning of next week.

Boulder Backroads Marathon race report

Went into this one a little nervous about my lack of volume and mileage in general, but it turned out pretty well. About 3 weeks out I started doing mountain summit trail runs that I think helped me a lot, at least mentally if not physically. Very pleased with how my legs held up.

First hour:

Went out pretty calm and relaxed, just aiming to stay at 9:00/mile pace which I did. No issues, felt good. I got to the start a little late (I was peeing in a bush when they yelled out 2 minutes to the start) but it wasn't an issue. I had my headphones in for most of the race so I was pretty anti-social unfortunately, but the music gave me some nice grooves at points.

Second hour:

Got in a nice groove here. Went through the half marathon turn-around and I was on the new part of the course for me. Still held pace and just tried to relax. The gradual tightness in my legs started creeping in here, probably around mile 10, but it wasn't too big of a deal. I started taking gatorade at the aid stations once I had an hour under my belt, and pretty much grabbed one cup of water and one gatorade at each station from then on out.

Third hour: This was the new territory for me. I have never run over 2 hours, and I had never gone beyond 13.1 miles. Despite getting some knee and foot tightness, I honestly felt solid and just tried to prepare for what I thought would be a big wall before mile 20. Couple of rolling hills in this stretch that were a little tough, but I didn't have any issues with them and feel pretty good about my climbing ability. There were a couple reaaally long straight sections that were a little annoying since you could see a mile ahead, but nothing too bad. Started to get a lot hotter outside.

Fourth hour: I guess this is when you could say I hit a "wall," although it was more just a physical inability to speed up due to cramping. I was definitely hurting from mile 20 on, but nowhere near as bad as I was expecting. Took a Gu that I had just in case I needed it and grabbed a few macadamia's just trying to get some salt in me. In the future, I will definitely be bringing salt supplements with me.

Aside from cramping, mostly in my calves and groin, I felt pretty damn good. A friend hopped in and ran the last 3 miles with me so that definitely helped. There was a point where I was around 3 miles out from the finish and needed to close in about 20 minutes to get under 4 hours, but I didn't really have it in me with all the cramping, nor was I all that concerned with time at that point. It was nice getting to mile 20 and just knowing that the race was in the bag, that was a good feeling.

Overall the miles went by pretty fast. I stopped and drank at every aid station, which probably took significant time off, but the quick breaks kept me very consistent in my pace. Basically just taking it one aid station at a time, keeping a conservative and consistent pace and it was over before I knew it.

Final time - 4:09:53 (I'll have the official results later)

Definitely a slow time, but a finish here was my main goal. Took about a 5 minute ice bath afterwards. Probably should hit the gym and try to get some soreness out, but that's just not happening today. Few quick thoughts/lessons:

• Chaffing: Feet held up decently well with vaseline, but wow is my taint unhappy. I applied some vaseline before the race but for some reason I just get terrible chaffing down there. Nips and underarms got pretty bad too.
• Hydration/nutrition: I feel like I got away with some slack planning in this area, but any longer distance and it's going to take some planning. Need to bring some salty foods or some electrolyte tabs to keep those cramps at bay. Didn't really need any protein for this length, but might be worth looking into for a 50k/50 mile.
• Walk the aid stations - no point in spilling half the water I have.

Still hasn't really hit me that it's done. I was expecting an epic struggle but it was actually kind of fun just to see how your body reacts to things it hasn't done. Guess I gotta find a new race to train for!

More thoughts on upcoming changes/updates with my programming coming soon.

Strides, mobility

1400

4 x 100m strides

Lots of mobility work

• Notes: Feeling good. Get some.

Easy day

1800

Overhead squats, 45#

Pushups

Rolling pistols

Hollow rocks

Mobility

• Notes: Relaxed day, watched my buddy do a triathlon and just spent some time walking around. Feeling good, getting that antsy feeling in my legs which is exactly what I want.

C&J, easy run

1700

Clean and jerk

2 x 111#, 121#, 133#, 133#, 133#

Run 20 minutes easy

2 x uphill sprints, fast as possible

• Notes: Continuing to taper into this weekend. I did a lot more sets of the clean and jerks but can't really remember how many. Didn't push it hard.
• Sleep: Feeling fine.
• Nutrition: Could be better I suppose.
• Body: Hips maybe a tiny bit tight. I am going to dedicate the next two days to my quads and calves - rolling, stretching, soft tissue, the whole works. Want everything nice and supple for monday.

Metcon

1400

Hang snatch technique work

3x:

Row 500m

2 minutes rest

21 DB swings, 40#

2 minutes rest

12 pullups

2 minutes rest

Do each working set as fast as possible

1 minute iso lunge L/R

• Notes: The swings weren't heavy enough, I should be using at least 50# anytime I am doing reps in that range. Rowing sucked and I was super slow - legs are still pretty sore and worn out, so I need to make sure I spend the next couple days turning that around.
• Sleep: Got a lot more last night which was nice.
• Nutrition: Fine.
• Body: Quads are still sore, and my entire abdominal region (up into my ribs) are pretty sore as well.
• General: Tomorrow will be off again, and then Fri/Sat/Sun will just be some easier back off days to get my legs feeling fresh for the race. Excited!

DE SDL, GHD, db10m

1400

DE sumo deadlift

10 x 2 @ 165 (50%)

60s rest

GHD situps

3 x 10

Death by 10 meters

Score - 18 rounds even (tied pr)

• Notes: The speed pulls felt really easy, so I might need to use more weight next time. The 10m workout sucks as always, and it's good to get some change of direction work in. I'm sure my abductors will be a little sore tomorrow.
• Sleep: 6 hours. Sundays are the worst night.
• Nutrition: Pretty good. More carbs than usual right now.
• Body: Quads are freakin sore as expected. My calves feel pretty good though and I feel like they have adapted well.
• General: Rest day tomorrow.

ME chinups, dips, mtn run

1300

ME chinups

2 x 50#, 75#, 90# (f), 75#, 75#

Bar dips

3 x 15

3x

20s chair hang

20s handstand

Run:

Green Mountain summit from Gregory Canyon trailhead via Ranger trail and back home

Time - 1:50:36

Distance - 8.1 miles

• Notes: Last of the tough training days before the race. Green mountain is just an incredible run, and it has some climbs that are no joke. Had to walk a lot of the stair sections but overall everything held up well. Joints feel great - my quads are probably the only things that start to fall apart on these summit runs...they take a beating on the way down. I am falling in love with this kind of running.
• Sleep: Fine. Late nights, but I am having the best time I have had yet in college.
• Nutrition: Decent.
• Body: Glute/ham region is pretty sore from lunges and box squats, everything else is fine. Time to work on my quads.

ME BxS, cleans, snatches, moreN

1400

Power clean

12 x 1 x 126#

30s rest in between

Hang snatch

12 x 1 x 72#

30s rest in between

ME box squat

2 x 175#, 175#, 185#, 175#

3x

50 yd walking lunges

10 ring rows

30 double unders

Front lever practice

• Notes: Wow, squat is weak. Been a while since I have gone heavy. Cleans and snatches are starting to feel much more legit form-wise. Front levers are tough...I'd like to get a list of some basic gymnastics moves that I want to be able to do.
• Sleep: Goodish
• Nutrition: Not too bad.
• Body: No complaints, legs are finally no longer sore.

Rest

Didn't really have enough time to get to the gym tonight so I took the day off. Gym is packed this first 2 weeks of school anyway and I have a lot planned so I want to be able to get everything in.

It's looking like tuesdays and thursdays will be my designated rest days just due to my schedule, so I will try to program around that. Here is the plan for the next 3 days:

Sat - box squat heavy, clean singles, hang snatch singles, metcon

Sun - run: green mountain

Mon - heavy pullups, short sprints, other skill work

And we're back...with internets

Just got internet in my new place. Update on the past week or so:

TUE 8-16-11

2000 run

run to flatirons

4-5 x 1 minute hill

2 x 30s hill

run home

----

WED 8-17-11

1500 strength and metcon

Max seated box jump, from parallel

5 x 2

4 plates

DE bench press

9 x 3 x 115# (60%)

60s rest in between

Press

5 x 5 x 95#

quick break

amrap in 20 minutes:

run 2 laps

15 pullups

score - 6 rounds + 2 laps run

stopped watch on transitions

Notes: Everything feels good, no complaints. good first day back.

----

THURS 8-18-11

1400 strength and skills

2x

1 minute pushups, slow tempo

1 minute rest

Deadlift

3 x 255#, 275#, 265#

every 30s for 6 minutes:

power clean 111#

1 minute rest

every 30s for 6 minutes

hang snatch 67#

strict toes to bar

3 x 5

planche progressions

NOTES: sore!!!

----

FRI 8-19-11

rest day

----

SAT 8-20-11

1600 strength and run

Box jumps, from parallel

9 x 2 @ 3 plates

60s rest

Bench press 6 RM - 165#

Track workout

"Tosh"

3 x (200m, 400m, 600m)

Equal rests, 4-5 minutes between sets

tried to hit 0:40/200m

NOTES: upper body wrecked. almost quit on the track workout but made it through

----

SUN 8-21-11

1100 strength

Box squat, parallel

12 x 2 @ 135# (50%)

60s rest in between

Snatch grip DL

3 x 12 x 135#

Tabata row

20:10 x 8

Distance - 916m (pr)

NOTES: PR on the tabata row. Hammies were pretty fried at the end.

----

MON 8-22-11

1700 run

1 hour run to the summit of flagstaff trail from gregory canyon trailhead and back home

NOTES: Calves are sore. That was the most fun trail run I have done in forever. Want to start changing my training to summitting peaks more frequently. Too much awesome trail out here.

----

TUE 8-23-11

Rest day.

----

WED 8-24-11

1500 strength

Box jump 5 x 2, from parallel seated

3-4-4-4-4 plates

DE press @ 60%

9 x 3 x 80#

60s rest

Jerk practice

Weighted dips

6,7,8,9,10 @ 25#

Rolling pistols

2 minutes hollow rocks

• Notes: Not really digging this affiliate's programming like I thought I would. Mostly I want to be doing more frequent heavy lifting and emphasizing squat/dead variations, so I will probably just be going back to my own programming.
• Body: Freaking quads are lit up from the trail run the other day. I flew on the downhill which made my quads burn out pretty quick, but it was super fun and it's a good way to get stronger.

DE BxS, OHS, row

1600 strength

split jerk practice

DE box squat @ 60%, just below parallel

10 x 2 x 145#

on 90 seconds

3x:

15 unbroken overhead squats, 65#

10 row strokes, explosive as possible

• Notes: Squat felt surprisingly heavy - i can feel that I haven't gone heavy on it in a while. Split jerk is coming along and feeling more comfortable.
• Sleep: Fine.
• Nutrition: Good, although I feel like I have definitely been undereating because I have been busy.
• Body: Feel MUCH better today. Calves are almost back to normal and I had more energy. Hips are still very tight.
• General: Probably my last day of legit training for a while. Going camping until tuesday, and leaving for texas on wednesday to spend some family time. I will try to get some runs in, but for the most part this is going to be a time to rest and relax before coming for the school term.

PC, WCU, skills, run

Tuesday was off.

1600 strength and run

Jerk practice

Max handstand walk (not very far)

Max L-sit (~15s)

Power clean

2 x 133#, 143#, 155#

1 x 165#, 175#, 180#, 180#, 180#

Weighted chin-up

1 x 45#, 70#, 80#, 90#, 100#

Run

1:00:53 easy pace up boulder creek path west into the canyon - 7.15 miles

Terrain - gravel, sidewalk

• Notes: I couldn't do a handstand walk to save my life today, quite frustrating. Clean felt pretty strong. 180# is my pr and I did 3 reps that felt pretty solid. Getting plenty of elevation on the bar, I just need to work on catching it in a more solid position. Run was pretty good, I though it would be good to do another longer one while I am still pretty sore and run down from the other day.
  
• Sleep: Fine, been taking lots of naps after work cause I am tired as hell.
• Nutrition: Good.
• Body: Very tired, still pretty sore from the run the other day. My calves and feet are the main areas that need to adapt to the high miles, so it might be worth targeting them a little bit. I am getting pretty close to the overtraining zone right now, which was pretty much exactly what I expected and planned on. Classic symptoms of fatigue, starting to lose the fire to lift, and constantly sore (although I am sleeping just fine). Definitely not there yet but I can feel it's just around the corner, so my time off will come at a perfect time. One more session tomorrow and then I move out and have a nice break.

Long run

1800 run

2:00:00 from the Res up the backroads on the marathon course - 12.5 miles

dirt, gravel, and some asphalt with rolling hills

• Notes: Wasn't feeling as strong as I hoped I would on this. I was pretty wiped out from a long day but also the longest run I had done before this was 7.2 miles, so I guess I shouldn't be surprised. Feet were getting a little achy but mostly everything else felt ok.
• Sleep: Good.
• Nutrition: Good. Got chipotle after the run and made a big smoothie with milk, coconut water, peanut butter, cinnamon, and berries.
• Body: Left knee is a little tight and achy. Upper body is pretty sore from yesterday, and actually the bench made my chest pretty damn sore despite the light loads. Guess ballistic movements will do that.

DE BP, rows, metcon

1130 strength and metcon

Split jerk technique

DE bench press

10 x 3 @ 100#

on 90 seconds

Inverted rows

3 x 10

5 minutes rest

21-15-9 for time:

DB snatch L

DB snatch R

Knees to elbows

time - 6:45

• Notes: The bench was a little bit light I think, but it was a good place to start and I got some good bar speed. Metcon crushed my forearms.
• Sleep: Good.
• Nutrition: Had some ice cream last night.
• Body: Good, lower back is a little sore from the pulls yesterday and hammies are a little tight. Gonna do some soft tissue work on my legs today to get ready for my long run tomorrow.

ME rack pull, skills

1300 strength

Split jerk technique work

Rack pulls, just below knee

2 x 225#, 275#, 315#, 335#, 355#

2 x 3 x 315#

DB turkish get-ups, R/L

3 x 30#, 40#

Bar muscle ups

Rolling pistols

Headstands

• Notes: Don't really know where my rack pulls are since I don't do them, but this is the most weight I have ever picked up so that felt good. Next time I am going to work on some deficit deadlifts.
• Sleep: 7 hours or so.
• Nutrition: Had a gyro very late last night but I have been really clean lately and feeling good.
• Body: Hammies are very tight up near the origins, and hips are a little tight in general.
• General: Found out I placed 22nd out of a little over 100 on the swim/run. I got crushed on the swim and was 72nd whereas I was 3rd on the run...guess I know where I need to work.

Stroke and Stride Swim/Run

1800

Stroke and stride race @ Boulder reservoir

750m swim/5k run

Open water, mostly calm condition

Road + gravel

Overall time (my watch)- 43:20

Official results: http://www.myentryfee.com/results/Results.aspx

• Notes: Had a good time with this. The swim was pretty ugly on my part...I have zero experience with open water swimming so my line was getting pretty off, especially towards the end. I did mostly css with a little freestyle mixed in there. Pushed it pretty hard on the run, but not balls out - probably around 90%. Felt great though, my form has improved by leaps and bounds and I could feel it getting better when I started fatiguing. Probably burned more time on the transition than I should have, but oh well. Fun stuff.
• Sleep: 7 hours.
• Nutrition: Good, slept through my alarm this morning so I didn't have time for my big breakfast. Got a breakfast burrito during work that was actually really good and didn't have crap in it. About to go get some smash burger for a little PWO. Mmm.
• Body: I honestly had no business racing today, my legs are straight fucked with soreness. Hammies, adductors, and calves seem to have the worst of it.
• General: Tomorrow = rest. Thank the lord.

C&J, shoulders

1100 strength

Clean and jerk

1 x 133#, 143#, 155#, 155#, 155#

3 x 2 x 133#

overhead squats

Shoulder assistance

2 x 10-12

• Notes: I tried to work on splitting for the jerk but its just not solid enough to do it under heavy weight. Jerk is still kinda struggling. I think I need to start working them behind the neck to teach myself how to explode using my legs instead of arms.
• Sleep: Got in bed late, but still got solid hours.
• Nutrition: Clean, although I have started taking a liking to occasional sourdough bread sandwiches.
• Body: Sore!! Glutes, hammies, adductors, hip flexors, calves...literally every muscle in my legs are sore. Forgot that's what 100s do to you. Need to give them some love tonight.
• General: Race tomorrow!

Sprints, L-pullups, calves

1000 run

drills and strides

10 x 100m sprints

90 second recoveries

All intervals were in the low 0:14's with two in the 0:13's

.5 mile cooldown jog

3x

6 L-pullups

50 calf raises

• Notes: Form felt just slightly off today, like I was barely overstriding once I got fatigued. Been a while since I have done true sprints so that's to be expected. Found another track that I can go to since my normal one is under construction. Good news because track workouts are my favorite. I would like to get be able to get every interval at 0:13.
• Sleep: great.
• Nutrition: good.
• Body: Feel good. Glutes, neck, and shoulders are still sore but my legs feel pretty damn good.
• General: Tomorrow will be something laid back to get loosened up and then racing on thursday. Might do some light oly lifts tomorrow and stretch out.

DE BxS, ME BP, swim

1600 strength and swim

overhead squats, 45#

DE box squats, just below parallel

10 x 2 @ 135#

on 90 seconds

ME bench press

2 x 155#, 175#, 175#, 185#, 190#

Shoulder assistance

2 x 10

Swim

1 x 500m css, moderate to hard (10:39)

freestyle sprints

2 x 75m

2 x 50m

2 x 25m

Glute ham raises

3 x 7

• Notes: Totally underestimated dynamic effort work. I like the idea of westside/conjugate stuff but I kinda didn't think 2 lower body days was enough. DE work gets you breathing hard, and I really like the challenge of just trying to explode out of the bottom like a mother...definite crossover to running and power development. I am slower than hell in the pool right now.
• Sleep: Good.
• Nutrition: good. Worth noting that I have started drinking milk again. It's just too easy for the price and I need some more calories. Haven't noticed any adverse effects on my stomach. Peanut butter is in there too...the price/calorie you get from it can't be passed up.
• Body: I am actually very sore from the lake...wakeboarding destroyed my glutes and somehow my triceps are really sore too. Knee is much better, but still tight when squatting.
• General: I am going to lay off of heavy squatting for a little bit and just limit myself to lighter, speed squats. So my heavy effort lower body days will be focusing more on deadlifts and cleans, both of which I need to work on so no complaints there.

Weekend off

Just got back from a weekend camping trip. Did some swimming and wake boarding to go along with drinking and eating. Relaxed and had a good time. Back to training tomorrow.

SDL, metcon

0900 strength and metcon

Hang snatch practice

Sumo deadlift

2 x 255#, 275#, 285#

DB shoulder assistance work

Hip mobility

5-4-3-2-1 for time:

Power clean, 133#

Lateral burpees

time - 3:23

• Notes: Struggled with the deadlifts today. I don't think my levers are ideal for sumo stance and I just can't get as much weight up that way. Good thing to work on though.
• Sleep: good.
• Nutrition: good, some bread.
• Body: Feeling good. Knee is getting better and didn't bother me today.

Run, long intervals

1600 run

4 x 4:00 on/3:00 off

Terrain - dirt and gravel, rolling hills

Distances - .64, .60, .62 miles

3 x 30 pushups

3 x 50 calf raises

• Notes: Good run. There was some elevation gain and uneven footing, but mostly straight forward and I felt good.
• Sleep:
• Nutrition: Good.
• Body: Knee was a little tight starting out, but it didn't bother me at all once I got warmed up, which is a good sign. Not sure whether this is early stages of tendonitis or whether its just some muscle tightness/imbalances, but it's feeling better. My delts are really sore.
• General: Worked the stroke and stride race series today and it looks totally badass. I have earned my free entry for next week and I think I will be doing the 750m swim/5k run. Watching people gave me a good idea of what it will be like and it should be a nice little tune-up and fun competition.

BS, press, box jumps, gymnastics

0900 strength

Back squat

5 x 185#, 200#, 175#

Press

1 x 115#, 125#, 130#

3 x 2 x 115#

1RM seated box jump, from parallel

made tall box + 4 plates, failed 5th

4 x 20 hollow rocks

Handstand work - holds, walks, tripod headstands

• Notes: Knee was bugging me a little on the heavier squats so I just didn't feel as strong today. Press felt pretty good though. Held one of my longest free handstands though, it was around 15 seconds or so.
• Sleep: Good.
• Nutrition: Good.
• Body: That left knee is getting pretty achy in that same spot, squatting definitely seems to bug it once the weight gets higher, but its mostly exercises that stop around 90 degrees like going up stairs. Gonna ice it as much as I can throughout the day, might have to lay off heavy squatting for a bit but we'll see. Never had knee pain in this area before.

Rest

• Sleep: good.
• Nutrition: Not bad, had a big cookie that was amazing.
• Body: Left knee is a little achy and tender in that same quad tendon area so I have been doing a lot of massaging up and downstream. Rolled out both of my quads for about 10 minutes each side and it was agonizing. I'm sure that is a contributing factor. About to work on some splits to get my hammies loosened up too.
• General: Next 3 days - squat, run, deadlift. My July challenge might have to be put on hold because I want to get in a long training run before the month is over, hopefully 12-15 miles out on the course. Still want to do flagstaff though because that will be a serious man maker.

Long run

1800

Run 1:18:25 up Mesa trail from Chautauqua trailhead

Rolling trail w/ lots of climbs, highly technical

Distance - 6.9 miles

3 x 13 chinups

iso lunges

• Notes: Planned on doing an hour run and trying to cover around 7 miles or so, but I completely underestimated the trail. It was WAY more technical than I remember, hardly any flat ground there were so many rocks, and very steep. I walked some of the uphills, but it was pretty slow going. Beautiful trail though. Had some other issues i'll talk about under nutrition.
• Sleep: Good. My sleep hasn't suffered much at all this summer, which has been great.
• Nutrition: Had some serious GI issues on the run, and I had to make a 1 mile detour to get to a toilet. This is the first time recently I can say I have seen issues from eating grains, as I had a big sub earlier in the day with a lot of bread and I think that was the issue. I can get away with it for lifting sessions, but before long runs like this I had just forgotten that I really need to lock up my nutrition before-hand. Lesson RE-learned.
• Body: Legs felt great on the run, no tightness, no aches, and hip flexor felt amazing. So happy. I had planned on doing cindy today but my upper body is pretty wrecked - shoulders, traps, triceps are all sore.
• General: Resting tomorrow, squatting wednesday. I have basically until the end of july to get the rest of my hard work in before I will be taking some off time in August with travel. Then I will be back in Boulder and its marathon time.

PC, OHS, PJ, swim

1100 strength and swim

Power clean

2 x 133#, 143#, 155#, 165#, 175#, 155#, 155#

Overhead squat

2 x 5 x 95#

Push jerk

2 x 115#, 135#, 145#, 145#

Swim

4 x 25m fs sprints, 30s rest

200m css w/ fins - 3:52

200m css - 4:13

200m css w/ fins - 3:42

4 x 25m all out sprints, full rest

• Notes: Feel much better today, pretty much 100%. Clean felt good at 175#, but after that I was pretty tired and form started to fail. Need to work on landing with my feet in a better position...they tend to turn WAY out at heavier weights and I'm not trying to jack my knees up. Push jerk just wasn't really there today, maybe I was just tired. Swim was nice, although I felt pretty damn slow.
• Sleep: Great, I passed out early last night.
• Nutrition: Good. Wasn't very hungry yesterday just because I felt like balls, but I will eat a good amount today.
• Body: Feeling good. Quad tendon gets a little aggravated catching those cleans in a half squat, i'll be icing it.

FS, TGUs, metcon

1300

Front squat

3 x 135#, 155#, 175#, 175#

Turkish get-ups w/ barbell

worked up to small bar + 20#

21-15-9 for time:

DB swings, 50#

Burpees

time - 4:57

• Notes: Awful day. Had a rough one last night and I feel like dogshit today.
• Sleep: Enough.
• Nutrition: Fine, had some coke last night for the first time in who knows how long...made me feel like shit.
• Body: Besides the fore-mentioned, no other issues. Quad tendon was a little hot on the squats.

hills

1600 run

10 x 30s hill sprints, walk down + 30s recovery at bottom

Short, very steep hill

3x

1 minute plank

30s iso lunge, L/R

• Notes: Today was about working my form and explosiveness and I felt really good.
• Sleep: 7 hours or so.
• Nutrition: Decent.
• Body: Feeling good. Might not be able to train today since I don't get off till after 7, but we will see.

DL, WCU, row - PRs all around

1000 strength

Deadlift

1 x 255#, 275#, 295#, 315# (pr)

2 x 3 x 285#

Weighted chinup

5 x 25#, 50#, 75# (pr)

Tabata row @ damper 6

20:10 x 8

Distance: 906m (pr by 6m)

• Notes: Damn good day. Finally got my 300# deadlift goal, and I had gas in the tank after 315#. Guessing my 1rm is around 325-330#. Also finally got that chinup pr, even though I had to basically kick and scratch to get my chin over on the last rep.
• Sleep: Passed out early last night so I got a lot, around 10 hrs.
• Nutrition: Good.
• Body: Feeling pretty good. Shoulder feels pretty much back to normal and I didn't really have any other soreness to speak of. Hammies are tight and my shoulder rotators are definitely tight.

Rest

• Sleep: Good.
• Nutrition: So-so.
• Body: Tired. Calves are sore and my quads are a little tight, but I was just a little tired in general today.
• General: Found a sweet duathlon event in boulder (swim-run) that I am going to do in two weeks. It is a 750m/1500m swim + 5k race out at the reservoir and it is held basically every thursday evening of summer! Wish I had seen this sooner. I am slated to volunteer for this thursday's race, which will get me free entry into one of the races later this month. Sounds pretty fun I'm pumped.

Hallelujah dear sweet baby jesus 10k

1800 run

10k tempo run @ wonderland trail + BVR connector road

Easy first half, moderate to hard on the way back

time - 49:06

Mostly smooth trail w/ a few technical sections and climbs, rolling hills

3 x iso lunges each side

• Notes: Huge day. This has literally been the first long run in over a year without hip flexor pain/issues. Usually without fail around miles 2-3 it starts to get tight and continues to get worse, but literally I didn't have any issue at all. I have really started working on my running technique and more specifically keeping myself tight in the core. Maybe that helped, who knows. But I am shitting my pants with excitement about this...it's a big deal. I like this route a lot - there was a killer muddy hill at mile 4...I was hunched over struggling up that bastard for a while.
• Sleep: Eh, fine.
• Nutrition: Good. Had some bread.
• Body: Hammies are a little stiff and my left shoulder is pretty seriously tight and achy. Feels like some deep soreness in the anterior part of the socket. I'm sure it will be fine with some massage and stretching.
• General: Thoughts on running technique -- I have some good cues that I like for keeping my running form. Think of your body as only a rigid, slightly forward leaning core and your limbs as just going along for the ride. Keeping everything, especially my feet and arms, relaxed and just moving around a tight torso just makes everything easier and helps me pull with my hammies. KISS.

BS, dips, handstands, hollow rocks

1200 strength

Back squat

1 x 195#, 205#, 215#, 225#, 235#(pr)

2 x 3 x 205#

Weighted dips

5 x 25#, 35#, 50#

10 x max handstand walk

Hollow rocks

3 x 20

• Notes: Went for some singles today and got a PR at 235#. My goal of 250# is in the bag. Stopped early on the dips cause my shoulders were a little tight and achy so the quality was kinda lacking.
• Sleep: Lots of it.
• Nutrition: Had some ice cream last night.
• Body: Shoulders and hammies are tight.
• General: Doing a tempo run tomorrow.

Short intervals, bodyweight

1100 run

Drills

30-60-90 fartleks @ Bobo trail

3 x (30s on/30s off, 60s on/60s off, 90s on/90s off)

Fastest possible pace

1500

2 x 50

Pushups

Flutter kicks

Calf raises

Adductor stretching

• Notes: Intervals felt good. I did these on an empty stomach and I was bonking by the end, definitely a better call to have something small in your stomach for faster stuff. Despite being 10-15 heavier, I don't feel bogged down or slower when I run so that's good. 170# is probably the cut-off mark for that. No interest in being any heavier than that anyway.
• Sleep: fine. Late night though.
• Nutrition: Good. I picked up some basic steel cut oats for oatmeal just to try. It's a nice post-run food I think.
• Body: Traps and shoulders are sore but I feel great other than that. I have definitely noticed that I have put some mass on my upper body in the past few months. Legs seem about the same, although they have definitely filled out since my adductors and thighs seem to rub eachother a LOT more when I walk. Never had that issue before...sometimes it makes me have to walk like a douche to keep from chaffing. Not cool.
• General: Pumped for a little squattage tomorrow.

Oly - PC, PJ, OHS

1800 strength

Power clean

2 x 111#, 133#, 143#, 155#, 155#, 165#, 165#

Push jerk

2 x 95#, 115#, 135#, 145#, 155#

Overhead squat

5 x 45#, 65#, 65#

1 x 15 x 65#

• Notes: This was a really fun day for me. Got all pumped cause I watched the Chris Solinsky 10k video right before and I was just feeling good. Clean has never felt that good before, and I know I could have easily PR'd today. I am still coming out of the pull early and not extending my hips, but I had a few lightbulb moments. Same for the jerk...finally comprehended the idea of using my legs rather than my arms, and my 2nd rep at 155# was a perfect one to end on.
• Sleep: Fine.
• Nutrition: Awesome. Now that I am busier during the day I have noticed my appetite has dropped and I feel full a lot more. Probably just because before I would just sit around and get excited for my next meal. Been completely clean, minus some occasional grains (which haven't seemed to bug me).
• Body: BW 167# (late day) - Feel great. Got some mob work to do though. Traps are gonna be a little sore.

Short conditioning

1830 crossfit

"Annie"

50-40-30-20-10

double unders

situps, anchored

time - 7:06

10 minute rest

Tabata row @ damper setting 6

20:10 x 8

Distance covered: 900m

Plank walks

4 x 1 matroom length

• Notes: Ended up napping for like 2-3 hours this afternoon so I got in the gym a little later than usual. PR on Annie by about 20-30 seconds. Did better on the tabata row also, by about 40m. My goal is still to get this to 1000m. Plank walks were surprisingly tough, I like them.
• Sleep: 6.5 hours + 2 hours nap.
• Nutrition: Good, although my appetite has been non-existent today, probably from a lot of food yesterday. Starting a days clean tally just for kicks.
• Body: Hip flexors are a little tight, and I am sore in my upper back between my scapulae from the dips.
• General: Started my job today, sounds like I will have pretty awesome hours. Either early morning to early afternoon or early afternoon to night. Either way, I will have the other half of the day to train. Sweet. Big day tomorrow, gonna try to go heavy.

BxS, press; hills

1200 strength

Box squat, to parallel

3 x 185#, 205#, 215#, 225#

Press

5 x 95#, 110#, 105#, 100#

3x:

8-10 weighted dips, 25#

8 pistols, L/R

10 floor wipers

1800 run

Drills

Hills @ Boulder Valley Ranch

4 x 200m hills, increasing intensity/near full recovery

Times - 1:20, 1:04, 0:59, 0:55

2.5-3 mile cooldown jog

• Notes: Felt good to squat my old 1RM 3 times, granted they were box squats. Lifts felt good in general today. Hills were tough, but it's one of my favorite hills in boulder. Awesome trail out east that shoots straight up to the top of a plateau where you can see basically the entire front range. Sexy.
• Sleep: Decent.
• Nutrition: Not great. Have very little appetite today.
• Body: Feel good overall, little hungover this morning. Hip flexor felt good on the run, got a little tight towards the end. Just gonna keep upping distances slowly, I have faith that I will adapt.
• General: Next 2 days should be good. I am pumped for some oly lifting on thurs...planning on getting some serious volume in. Job starts tomorrow! Hooray for productivity!

SDL

1100 strength

Sumo deadlift

5 x 285# (pr), 225#

3x:

8 weighted chinups, 25#

10 floor wipers, 45# plate

10 knees to elbows

3x:

5 glute ham raises

30s isometric lunge, L/R

• Notes: Big 5 rep pr, but it was pretty slow moving. Drop and reset between each rep and the last one was definitely a grind. I can tell my hammies are the weak spot especially in sumo stance, so that is going to be the focus of my effort on assistance lifts for these.
• Sleep: Great, although I was a little tired today.
• Nutrition: Good.
• Body: BW 167# - Still gaining some solid weight, although I have no desire to be more than 170# and I know I will lose some weight once I get running frequently again. It is nice to think that I can now deadlift 5 reps at what was my 1RM last summer...and most of that progress came over the past 2 months. Shoulders are pretty stiff, especially around my neck.
• General: Gym is closed tomorrow, so I will be back at it on tuesday.

Active rest

1900

Pool - underwater comfortability

4 x 25m underwater w/ fins

2 x 25m underwater

5-10 minutes brick work in 7 ft w/ fins

5-10 minutes brick work w/ out fins

Handstand walks

Middle splits

R/L splits

1 arm handstand holds

• Notes: Pretty damn productive rest day. I worked on a lot of things and feel like I really improved today, especially working on the splits. Did a little test/retest and after working middle splits for a while my squat was ridiculous...I had crazy extra room in external rotation with my feet ramrod straight, which was awesome to see. Fooling around in the pool with the bricks was fun. Did some drills where I had to stack, rearrange, organize, and do other various things with 3 bricks, just working on being calm underwater and holding my breath. Got a few strange looks. Doing things like that with a mask blacked out and/or full of water would be a good drill to practice down the road.
• Sleep: Late night, but got plenty.
• Nutrition: ice cream rest day...
• Body: After a full day of eating I was at 169#!!! Holy tits. Calves are very sore, great other than that. Working the R/L splits really makes my hammies and hip flexors feel good, so I might start working on them regularly. Good goal to have.
• General: Pumped to pick up some heavy shit tomorrow.

Long intervals

1100 run

Running drills

3 x (1:00 on, 1:00 off, 2:00 on, 2:00 off, 3:00 on, 3:00 off)

Longhorn trail

• Notes: Took my new flats out for a spin today and they felt great. This was pretty tough, I had shorter rests on the first set but realized it wasn't enough to get quality intervals in so changed to equal rest. Wasn't quite mentally ready to deadlift heavy today so I split up the run and lift.
• Sleep: Awesome.
• Nutrition: Awesome.
• Body: Calves are already tight as hell. Feel good.
• General: The gym is closed monday so I will probably take tomorrow off and then go hard on sunday. Wanna get a big deadlift session in.

str

1100 strength

Back squat

5 x 195#, 205#(pr), 175#

Push press

3 x 95#, 115#, 125#, 135#

2 x 10

GHD situps

scapula pushups

back extensions

HSPU work

3 x 30s isometric shutdown lunge, L/R

• Notes: Thank the lord...finally moved my working sets into the 200s. Tough to feel like much of a man when you are unable to squat 200# 5 times (and I regularly hear of women doing much more). Last rep was definitely a grind but I felt great today. It's becoming fun to strategize about how to spend the gas in the tank and get the volume and weight that I want. Much more fun than straight sets. I was pretty wasted for the push press.
• Sleep: Not great, kept waking up because I thought I was going to sleep in and miss taking my friend to the airport. Feel fine though.
• Nutrition: Ate a lot of ice cream last night just to finish it off. I want to start a little streak of cutting out ice cream and crap for a little bit (not that I eat huge amounts). Going to stick to real food, just lots of it, and see if I feel any changes. Means I am going to have to find some good sources of quality carbs.
• Body: BW 165# - Hip flexor feels much better, but I was feeling it on the GHDs still. I have some soreness here and there, but good overall.
• General: Just got hired today, got a solid pr, and training is going well in general. Good stuff.

cf

Tuesday - Off, hip flexor was really tight and had a bunch of soreness in general

Wednesday

1000 cf

In 10 minutes:

2k row (7:59)

AMRAP double unders in remaining time (35)

20 minute rest

7 rounds for time:

7 C2B chin-ups, unbroken

7 DB swings, 50#

Time - 7:12

• Notes: The row part was a great workout. Double unders were pretty out of the question after I was torched from the row. I am still a pretty poor rower. 2nd metcon was pretty easy but getting my chest to the bar was getting tough with a chin-up grip.
• Sleep: Good, I was really tired last night so got to bed pretty early.
• Nutrition: Pretty decent. Paying special attention to my hydration now that it is getting really hot. I purchased some Nuun electrolyte tablets and will be trying those out. My goal is 100 oz of water a day on workout days (4 fills of my water bottle) with one of those having some electrolytes.
• Body: Hip flexors are very tight, my left one was bugging me a little when I warmed up but it was fine. Those longer runs are still making it extremely sore, and I don't really get it. Don't know whether they are just weak or out of whack with something else. I figured once I get squatting and lifting heavy again that would resolve itself. Shoulders and upper back are tight as well, need to get pain ballin.
• General: Squatting and pressing tomorrow and I am pretty excited. Might roll with a push press, we'll see.

str, run

1100 strength

Clean and jerk (push jerk)

2 x 89#, 111#, 121#, 133#, 143#, 143#, 133#, 133#

3 x 10

RDL, 95#

1800 run

43:35 from Wunderland trailhead up onto the north foothills trail

• Notes: My push jerk is so very weak. I can push press 140# x 3 but I was struggling to get 143# up twice. Need to learn to use my legs more and to improve my catching position. My GPS watch is messed up so I couldn't do the planned run, instead I just went out and hit the trails for a nice run. It had been so long since I have had a casual run I almost forgot why I do it in the first place...just going out and hitting one of my favorite trails in the evening without worrying about time or distance, it was very nice. That's what it's all about.
• Sleep: Good.
• Nutrition: Good. Didnt't really eat all that much today or yesterday.
• Body: BW 166# - Shoulders, chest, glutes and hams are all pretty sore. Hip flexor got a little tight on the run.
• General: Tomorrow will either be rest or a wod based on how I feel.

A few updated ideas on strength training

Here is what has been on my mind lately about strength training and overall programming:

In regards to strength training, how to approach work sets (5/3/1s, sets across, ascending/descending, ect.) in addition to how to progress in the long term. Linear progression vs. autoregulatory progression. I am going to start trying out the latter.

I am still crazy weak as far as strength is concerned, so linear progression will obviously work well for me as I have seen in the past 2 months or so. But I really like the idea of loosening the strictness of a session and letting it unfold according to that particular day. Instead of pegging down particular sets and weights ahead of time, just go in, lift heavy (hopefully pr) for that day and then call it. I think when done properly this could yield some great results while also avoiding some of the classic overtraining symptoms.

I am not changing my structure of lifts, as it seems to be working really well right now, but here is a rough plan:

• Squat, dead, press, and occasionally pull heavy for low-ish reps (1-5) 4x a week
• Hit the heaviest weight possible for that session, then cut it. If I feel good, do some back-off sets at appropriate weights
• Start putting in some variety to the lifts, esp. with squats and deads. Wide, narrow, box, deficit, ect.

Bottom line, the above looks fun to me. I think this will allow me to stop worrying so much about finding a perfect scheme and focus on just going in and trying to pick up heavy shit.

So this is what the plan is as far as strength is concerned. I will probably post some more thoughts on my running pretty soon here too.

str

1200 strength

Back squat

5 x 185#, 195# (pr), 185#

Bench press

5 x 155#, 165#, 165#

Pistols

Ring dips

3 x 10

Side plank leg lifts

3 x 12, L/R

• Notes: Good day, I have 200-205 in the bag on squats, which is a good milestone for me. Bench felt a little weak, but I am thinking I might stop benching so frequently since it's not really helping me out with my goals and I don't really need to be doing it that often in my training. I think I would be better off working on my overhead strength.
• Sleep: Been getting to bed really late, but luckily I have been able to sleep in.
• Nutrition: Eh, could be better.
• Body: Knee is feeling much better, I felt it a little bit on the heavier squats and pistols, but icing is definitely helping. My legs are sore as hell...weighted lunges, go figure. Hopefully they will be feeling better tomorrow.
• General: Big day tomorrow - going heavy on some clean and jerks and getting a longer tempo run in.

cf

1500 crossfit

Work up to 1RM box jump - tall box + 9 plates

5 rounds for time:

20 overhead walking lunges, 45#

10 box jumps, tall

10 pullups

time - 13:48

• Notes: I think 9 plates is a pr for me, it took me a bunch of attempts to get it and stand up fully on it. Metcon was actually kinda rough...legs were on fire. Didn't go balls out just tried to keep a consistent pace.
• Sleep: Fine.
• Nutrition: Good, probably gonna cut back a little on food today just because I have been eating so much recently...not that hungry.
• Body: Little tired today but not bad. Got a little tenderness in my quad tendon on the left leg, tendon has been catching a little recently so I have started icing and massaging it. Legs are pretty sore and tired.
• General: Welcomed rest day tomorrow.

str, SI

1030 strength

Deadlift

5 x 135#, 185#, 225#, 245#, 275# (pr), 155#

Weighted chin-ups, on the minute ladder:

50#

1, 2, 3, 4, 5, 5

1530 cfe

Running drills

Short intervals:

Tabata sprints on treadmill

20 on/10 off x 8, 12% incline @ 6:22 pace

Drills

• Notes: Pretty big pr on the deadlift. I wasn't planning on going heavy but I ended up feeling great so decided to go for it. I think it is safe to say that I can hit 300+ now. The mixed grip is still throwing me off a little bit as far as the pull goes, but it is so much easier on the grip. The tabata hurt pretty badly. Next time I am going to do these slower, probably around 6:45-7:00 pace since I am really working on my technique right now. As soon as I got tired I could feel my stride go to shit, especially with the incline. Not much point in drilling form if I can't implement it.
• Sleep: Great. Around 9-10 hours.
• Nutrition: Very clean, minus a couple beers in the evening - something I consider to be recovery ;)
• Body: BW 166# - Good. Hips tight, legs a little tired. Got some eating to do if I wanna recover from today.
• General: I have some training to do to get ready for this marathon, as it's way closer than I realized. Will be gone for the first 2 weeks of august also, so I will start laying down some goals for July. First and foremost, I need to start implementing one longer weekly run.

BS, press

1030 strength

Back squat

5 x 135#, 155#, 175#, 180#, 165#

Press

5 x 95#, 105#, 110# (f)

1 x 15 x 75#

2 x 12

GHD situps

Back extensions

Scapula pushups

• Notes: didn't do my normal sets today, just went in and worked up to a decently heavy weight and called it. Gonna continue in this fashion for the rest of the week, and then I will continue my normal LP. Been reading a lot on ampedtraining.com about autoregulatory training and I really like the thinking behind it. Once I stop seeing gains from LP it is definitely where I will take my strength training.
• Sleep: Good.
• Nutrition: Nice and clean.
• Body: Didn't feel quite back to normal strength today but I think I will soon. Getting some nervy crap going on in my fingers, my guess is from all the compression on my shoulders. Still trying to get them opened up.

Article on CNS fatigue

This is awesome. Fascinating stuff:

http://www.ampedtraining.com/2011/exercise-science/cns-handle-stress

Can you adapt to adapting?

Pool

1200

25m underwater swims

250m css

100m flutter kicks w/ fins

• Notes: Got nice and limbered up.
• Sleep: Great, lots of it.
• Nutrition: Good, been downing some ice cream though.
• Body: Feel great and ready to squat tomorrow.

Update

Sunday - Complete rest

Monday - Active recovery

3x:

Pullups

Bench press, 95#

Back extensions

GHD situps

DB swings

Lots of mobility work

• Notes: Did some recovery PT today just to get my muscles working a little. Honestly I could have trained yesterday or today but I would rather be back to full strength. I could tell I still have some systemic fatigue even though my muscles feel fine.
• Sleep: Good.
• Nutrition: Pretty unrestricted. Been eating more than I need to help speed up my recovery.
• Body: BW 166#, RHR upper 50s - Very happy I have maintained weight and am still going up. I don't feel slower, fatter, more out of shape, ect. yet I have gained over 10#. I feel like I maybe have slight more muscle mass but other than that pretty much the same. Soreness - surprisingly my hamstrings have the most soreness of anything. Traps and shoulders are still pretty stiff and tight but honestly I feel great. Hips are tight (I have about 0 degrees of internal rotation...yikes) but I am breaking them open again.
• General: I think I am going to hit the pool tomorrow for a relaxed session and then get back to training on wednesday.

Goruck - completed

Finished up with the GoRuck challenge this morning, it was a great time. Here are some highlights:

• 7 p.m. start time, 10 a.m. finish time
• 20+ miles covered
• Carried a 300+ pound log for around 6-7 hours, some of that straight up a mountain
• Typically had anywhere from 25-60# on your back at all times
• Huge ass mosquitos
• Endless stair climbs
• Indian runs
• Sunrise hike up a nice and steep 4 mile trail
• Lots of strange looks
• The endless ruck home
• Longest GoRuck class in history!
• Met a good group of guys and had a great time working together with them

It was a pretty legit time. Definitely suggest anyone checking it out.

• Notes: Gonna be taking a few days off to recover. Gotta decide on some new challenges for July-August.
• Sleep:
• Nutrition: Did pretty well. Carb loaded with potatoes the day/morning before and I felt pretty awesome energy-level wise. Ran out of food and water by the end so I was started to run on fumes but good overall.
• Body: Held up extremely well. Knees and hips felt fine despite not having done any rucking before-hand. Feet were definitely hurting by the end but that is to be expected, they will probably be sore for a few days. Shoulders took the biggest beating....traps are pretty swollen and my biceps and forearms are pretty sore from the log. I definitely learned a valuable lesson about log training: build up your neck and shoulders as much as possible.
• General: Gonna do some sort of recovery training tomorrow, might hit the pool. Just need to get things moving again.

C2W2 - str

1130 strength

Back squat

3 x 5 x 190#

Bench press

3 x 5 x 165#

Dips

1 x 20

• Notes: Great day. I walked into the gym pretty hungover but ended up having great lifts. 190# never felt so light on my back and I didn't struggle much at all with it. Excited to get into the 200s for my 5 reps. Need to start doing dips more, they definitely helped with my bench back when I was doing them weighted regularly.
• Sleep: Fine.
• Nutrition: Drank a bunch last night but good other than that. I am getting pretty hooked on these shakes I am making...
• Body: Great. I could feel my quads were a little tight on pulling a little bit on my knees when I was squatting so I will be sure to roll those out today.
• General: Last day of training before goruck tomorrow night. Should be a good time.

C2W2 - str, cf

1030 - strength, crossfit

Deadlift

1 x 5 x 265#

1 x 15 x 185#

10:00 AMRAP w/ 15-20# pack:

5 pullups

10 pushups

15 squats

score - 9 rounds even

• Notes: I was a little wiped out today but felt good once I got going. Started using an actual mixed grip on the DLs today, which seemed to help a lot, although it made my back feel a little bit weird. Probably just not used to it. Did much better this time around on the weighted cindy compared to a few weeks ago.
• Sleep: great.
• Nutrition: Also great. Haven't been drinking or eating crap. I have been doing a late night smoothie/shake loaded up with fat just to keep me full and it works great. Mostly legit stuff in it too, minus some ice cream. I am still trying to eat a lot, but not obsessing over it like before. Eating when I am hungry plus a little extra depending on how I feel my recovery is going.
• Body: BW 164.5 - Wasn't completely recovered from yesterday and I felt it a little bit this morning but I am doing fine. Quads are a little tight and hip flexors and shoulders are sore. Gonna do some rolling as usual. Feeling great honestly and getting some good volume in.

C2W2 - str, cfe

1030 strength

Back squat

3 x 5 x 185#

Press

3 x 5 x 105#

1 x 15 x 75#

3 x 12

GHD situps

Back extensions

---

1600 cfe

Technique drills

Weighted hill climbs:

4 x 1/2 mile hills, jog/walk down hill rest

Climbs 1-3 w/ 20# pack - avg. ~ 5:15-5:40

Climb 4 w/ out pack - 3:22

• Notes: Good day. Hip flexor was getting a little tight when climbing with the pack, but not bad at all. Ran the hill trail at the eldorado trailhead...pretty gnarly.

Power day

1100

Hang snatch practice

3 x 45#, 67#, 67#, 77#, 77#

Power clean

3 x 89#, 111#, 121#, 133#, 143#, 143#, 148#

Side planks

• Notes: Didn't feel too coordinated today. Snatches felt pretty bad but my cleans felt good.
• Sleep: Fine.
• Nutrition: Poor.
• Body: No soreness really, maybe some tightness in my shoulders.
• General: Goruck is this friday so I will probably be able to get in about 3-4 sessions before friday night. Pretty pumped, it should be a good time.