PC, pushup/back extensions

1000

Power clean
5 x 3 x 143#

5x
1 minute pushups
1 minute back extension hold

Front lever progressions

• Notes: Power cleans felt good, although I was getting a little weary by the last couple sets. Pushups finally feel 100%, and I am able to keep really good form for higher reps. Additionally, my front lever abilities are improving a lot. I think I will be able to hold a full lever in a month or so.
• Body: Rough weekend, but I am feeling pretty strong. Chest is a little sore.
• General: Run/swim workout tomorrow, and then squatting/pressing on thursday. Depending on how I feel, I might go for my run/swim/run challenge.

DB bench, BS/burpees, run

1300

Should protractions/retractions w/ 25#
2 x 15

DB bench press
3 x 6 x 60#

Back squat
1 x 185#, 195#, 205#

5x, recover in between rounds
2 x back squat, 195#
10 burpees, as fast as possible

Front lever practice

run 35 minutes up from Wonderland trailhead

• Notes: I absolutely loved the squat burpee combination. I like the idea of not doing the whole workout for time like CF but instead following up the heavy lift with an all out explosive section. Still gets the lungs but you have time to recover and really lock up your form during the squat. Took my new shoes out for a spin on the trail today and I love them.

DL, track intervals, front levers

0930

Deadlift
5 x 275#

Track
8 x 200m @ 33s
2 minutes rest in between

Front lever progressions

• Notes: DL felt good today, next week I will be ready for 285#. The 200s felt good too, and next time I do them 0:30s will be the goal. Haven't run in a while so I am a little rusty and I could feel my stride starting to reach when I got tired. Front lever is becoming a legitimate goal of mine, I think it is the ultimate display of gymnastic strength and body control. 
• Body: Everything feels great.
• General: Got a pretty long endurance based workout planned for sunday, should be pretty fun.

BJ, BS, pr/pullup

0900

Box jump 1RM
-made tall box plus 8 plates, tied for PR

Back squat
3 x 5 x 170#

4x fast, not for time
1 press @ 110#
1 chinup
1 press
3 chinups
1 press
5 chinups

L-sit practice

• Notes: Great day. Finally got my box jumps back to where they were before and they felt great this morning. Had a little shoulder discomfort in my left neck/trap during the press/chinup so I cut it one round short. Shoulder just probably wasn't quite ready for that weight. Note - a narrower grip on strict chinups in MUCH more comfortable on my shoulder/scapula, especially keeping elbows in tight.
• Body: Feeling good. I was pretty sore from sunday's cleans but recovered now. Gonna massage and work on this trap so that I am ready to go tomorrow.

PC, metcon

1900

Shoulder prehab
2 x 15 DB protractions + retractions, 20#

Power clean
3 x 111#, 121#, 133#, 143#, 155#, 160#

10 minute AMRAP:
2 hang power cleans, 121#
5 kipping pullups

made 10 rounds

• Notes: Went to the mountains this weekend to ski so no training. Schedule still isn't finalized so I am not yet able to get into the gym regularly during the week, but that will end after this week. Worked the metcon cautiously to test out the shoulder and everything felt pretty good. Kipping feels much better than strict dead hangs right now, so that's what I am going to roll with for now.
• General: Need to find a race/competition soon, I am getting antsy. 

DB bench, BS/dip metcon

0730

50 walking lunges

DB bench press
10-8-6 (30#, 45#, 55#)
3 x 6 x 60#

21-15-9 for time:
Back squat, 115#
Bar dips

time - 8:57

• Notes: Probably going to be sore. DB bench feel immensely more comfortable on my shoulder than a barbell. Dips felt awesome, no shoulder issues.

skills, swim

1500

50 walking lunges
3 x 12 side plank raises

10 minutes handstand practice
every 3rd time to fall alternate between the following:
10 hollow rocks
3 rolling pistols, R/L
5 dead hang pullups

swim
500m css, hard - 9:24
2 x underwaters

• Notes: Took it pretty easy today, but high intensity on the swim. Didn't have the lungs for underwaters at the end, but it was pretty mental. Going to start doing lunges every day to get the legs ready for that challenge.
• Body: Pretty sore. Upper back, chest, adductors, glutes.
• General: Going to have to figure out my new weekly schedule for this semester based on the days I have free time, but its most likely to be Tu-Wed-Thur and Sat-Sun on with monday and fridays being rest. Obviously I will probably have extra rest days in there occasionally, but pretty pleased with that schedule.  

Challenges

Updated my "Challenges" section of the blog today. Instead of monthly tasks, I will just be putting up ideas at random for me to strive towards. I will only post one at a time so that I can focus specifically on it and keep it from becoming a goal for the year.

I like these smaller challenges because it gives me a way to keep mentally sharp during longer efforts, and its just fun to finish sadistically difficult tasks. It's cool to see that a year ago I thought swimming a mile qualified under that category. I'll be doing my best to think up some dirty ones this year.

DL, rows, sprints, KTE

1300

Deadlift
5 x 225#, 255#, 265#

Bent over rows
3 x 15 x 95#

1/2 mile jog
For 6 minutes:
Sprint 60 yards every 30 seconds
1/2 mile jog

100 knees to elbows

• Notes: Haven't pulled in a while so felt a little weak but good overall. 
• Sleep: Have been on a pretty bad schedule. Really late to bed the past couple of nights...but that will resolve itself once break is over.
• Nutrition: Been slightly overeating recently, mostly because of the late nights. Will be back to normal this week with classes starting up.
• Body: Haven't been training much over break so I'm feeling a little slow and out of shape, but it has been a good time to reset and get some rest.

BS, Pr, short metcon

1200

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

Press
5 x 85#, 95#, 100#, 100#

7 rounds for time:
7 DB swings, 50#
7 bent over rows, 95#

time - 6:26

planks

• Notes: Squat felt a little weak, and my press still isn't back up to where it usually is, but that's to be expected. The metcon called for pullups so I subbed rows, but I did a few sets of pullups and dips and the shoulder is feeling much better. 
• Body: Chest and lats have been sore, maybe from the swim? I am starting to feel much more confident about my shoulder coming back regarding the bodyweight exercises. I just need to keep trying to make steady progress and I expect to be back in no time. 
• General: Programming wise, I am just winging some moderate strength and metcon work along with running and swimming. Once the semester starts back up I plan to get back on a steady program and try to make some linear gains. Main goals are to get back up to speed with running (and get rid of this knee pain I have been having), and in general just get some GPP back up. I am kind of out of my need to put on weight and squat as much as possible phase, but I do want to keep improving my strength. I have a few events in mind for 2012 to give me something to train for, so I will train more specifically when the time comes.
• Nutrition: 

25 pounds of Colorado, Grass-fed beef from about 150 miles away. That is all.

Swim

1300

10-8-6-4-2
Standing DB inverted cross, 10#
Strict toes to bar

Swim
1500m css - 500 fins, 500 no fins, 500 fins
started easy, increased intensity each 500
4 x 50m - underwater down, freestyle back
mask clearing practice

• Notes: Felt good in the pool overall. Struggled on the mask clearing - my lungs were pretty toast by the time I got to the end. 

PC, tabatas

1200

Power clean
3 x 111#, 121#, 133#, 143#, 143#, 143#, 143#

Intervals
Tabata row
2 minutes rest
Tabata burpees w/ hand release
2 minutes rest
Tabata row

Side plank leg lifts, 3x12 L/R
Handstand practice

• Notes: First time cleaning in a while so I went light and worked on technique. Surprisingly everything felt sound and my form seemed decent.

Run

1600

Run 4.5 miles on red trail - 46:24
walked the downhills

2x
1 minute plank
12 side plank leg lifts, L/R
1 minute overhead hold, 40#

• Notes: Right knee is still bugging me when I run. Uphill is fine, but once I get a couple miles in it starts getting worse on downhills and rolling sections. Abductors are really weak right now so maybe that is part of it. Doesn't bug me doing anything else but running so I don't think it's a structural issue. 
• Body: Everything is feeling good except for the knee. Traps/shoulders are pretty sore from yesterday and have been pretty tight all week.

HC, box jumps, field work

1000

Hang cleans
3 x 111#, 121#, 131#, 141#

Clean and jerks @ 111#

Box jumps for height
5s and 3s w/ 5-6 plates

Partner workout
4 rounds, minimal rest in between everything:
50 yd prowler push/50 yd sprint
50 yd buddy carry
50 yd bear crawl
100 yd shuttle sprint

Alternate prowler and buddy carry every round

Shuttle runs
30-20-10 yd
30-25-20 yd

2 x 50 yd all out w/ acceleration

1 x max reverse pushup rows - 25

BS, BP

1700

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

Bench press
5 x 95#, 115#, 135#

2:00 plank
2:00 leaning rest
1 mile run - 6:27
2:00 plank
2:00 leaning rest

• Notes: The 135# bench was pretty uncomfortable on the shoulder. Specifically when I really wind up in external rotation it got kinda bad.