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.