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.