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

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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.

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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!!!

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FRI 8-19-11

rest day

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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

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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.

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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.

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TUE 8-23-11

Rest day.

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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.