Long run

1100

2x
30 pushups
30 hollow rocks

Run 1:39:23 backwards along the 11.2 route in Percy Warner
terrain - hilly, asphalt

2 minute squat

• Notes: Good run today. Can't remember the last time I ran on asphalt for this far, so my feet were getting a little more sore than usual but everything else was good. 
• Body: Hammies are very tight and my upper back is sore. I have put on a little weight in the past few weeks, post-run I was about 166#. 

DL/PU, strides

1100

5 rounds, 60s rest in between:
Max deadlifts, 225#
Max strict pullups

jog to track

6-8 sprint accelerations w/ pull technique drills in between

jog home

• Notes: The deads were tough, and the combo pretty much destroyed my grip. Tomorrow is a long run so I didn't want to go crazy at the track today.
• Body: Legs are very tight from wakeboarding this weekend, and my neck is super sore for some reason.

box jumps, PC, PU, prowler

0930

3RM box jump - box + 9 plates

Power clean
1 x 133#, 143#, 155#, 165#, 165#, 165#, 165#, 165#, 165#, 165#

3 x max strict pullups

Prowler w/ 45#:

death by 20 yards, alternating low and high push - made 4 trips

5 rounds:
50 yard push
1 minute leaning rest

• Notes: Decent day. Tried to just get some good technique work in on the cleans instead of pushing the weight. 
• Body: Calves are a little sore.

run time trials

1700

run @ steeplechase course

2 x 12:00 time trials
full recovery in between

• Notes: Not a great day, didn't feel as strong as I would have liked. Terrain was difficult, but I just need to be better. Need to do some legit conditioning soon.
• Body: Feeling good, just not completely in shape/fast. 

FS, Pr, overhead work, swings

1300

Front squat
1 x 200#, 210# (x), 200#, 205#, 205#

Press
5 x 95#, 105#, 115#
2 x 5 x 105#

Clean and jerk + 25 yard overhead carry
2 x 95#, 115#, 125#, 135#, 145#

6x
30 seconds kb swings, 20kg
30 seconds rest

• Notes: First time I have actually bailed out of a squat I think. There is no reason I shouldn't be able to put up 210# since I did 3 at 195# a few weeks ago, but I just didn't have much in my legs today. On the other hand, my press felt much better at 115#, and next time I do 5s its time for 120-125#. The overhead walks were really fun and challenging. I want to be able to carry my bodyweight overhead for a significant distance. 
• Body: Hammies are tight and my triceps are still sore. Right knee a little achy from the run.

double red trail

1200

Run Red Trail Loop x 2 in Percy Warner - 1:39:55
distance ~ 9.2 miles

• Notes: Felt strong on the first loop, started to bonk a little bit on the second. Lots of hills, almost comparable to Mesa but not quite. For right now, I am going to stop training fasted as I have been doing all year. Eating habits are a little different now that I am home and I need to be eating more in general, so my morning sessions will probably be precluded with some food of some sort. '
• Body: triceps and shoulders are a little sore, and my hammies are very tight. Tomorrow will be an off day and will be back at it on Tuesday.

DL, pushups, hills

1400

Sumo deadlift, wide stance
5 x 225#, 255#, 275#, 295#

150 pushups for time, as few sets as possible - 8:13, 7 sets

Long hills @ back of 3 mile hill
6 x 1:00 uphill, walk down recovery, increase distance each time

• Notes: DL felt strong again today, even with the wider stance. My pushups blow right now, but that's ok. Hills were rough, I bonked pretty hard.
• Body: After a week of the beach I have lost a little fitness and eaten/drank some crap, but strength levels are still feeling fine. Got a lot of mobility work to do.

PC, DL, wpu/lunges/twists

1000

Power clean

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

Deadlift, moderate sumo

5 x 225#, 265#, 295# (pr)

4 rounds w/ 25#, a few minutes rest in between 

1 minute of weighted chinups

1 minute of walking lunges

1 minute of russian twists

• Notes: Huge pr on the deadlift, I should be over 300 soon enough for a 5 rep.
• Body: Great.

Tabata sprints, swim

1400

tabata sprints on treadmill
20:10 x 8
12% grade @ 6:10 pace

swim
25m underwater
500m css w/ duck feet easy

50 pushups
50 flutter kicks

• Notes: Happy summer.

PJ, BS, assistance

0900

Push jerk
1 x 115#, 135#, 145#, 155#, 165#, 165#
4 x 1 x 150#

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

3x
4 HSPU
7 box pistols, L/R
10 reverse hypers, no weight
10 GHD situps

• Notes: Really hard, but really good day of lifting. 165 is tied for my PR overhead, and I felt pretty strong just not quite ready to go heavier. Squats were good, I was really grinding them out at 205#. Even though it doesn't like much work, I was wiped the fuck out after today.
• Body: Feeling good. Exams done, gonna be stress free for a while.
• General: Think I'm going to do some running and hit the pool tomorrow. Haven't swam in forever it seems. 

Rest

Today and tomorrow are rest days due to finals. Resume normal training on Wednesday.

• Body: Very pleased that I am 100% recovered from yesterday. 12 miles and around 3,000 ft of vert left me neither sore nor tired today, so I am feeling good about my recovery abilities right now. Wanted to train, but need to focus on work right now.
• General: Heavy lifting on wednesday, probably some hills thursday, and some more lifting friday before I head home for a few weeks.

Mesa

1200

Run 2:20:45 from South Mesa to Chat. and back, whole Mesa trail

Pushups
2 x 40

Hollow rocks
2 x 25

• Notes: Run was good, not as hard as I was expecting. Aside from being overwhelmingly hungover everything felt good.
• Body: Hammies, upper back sore.

OHS, DL, PU, tempos

1100

Overhead squat
2 x 5 x 95#

1,2,3,4,5,6 x 95# on the minute

1 x 15 x 45#

Speed pulls, conventional
10 x 3 x 160#
45 seconds rest in between

1 x max weighted chinups, 25# - 10
1 x max strict chinups - 11
1 x max kipping pullups - 18

Tempo miles @ track
3 x 1 mile, 6:00 target pace
kept it between 0:44-0:46/200m

• Notes: Wrists were pretty achy on the ohs. Deads felt great. Adding 10 more pounds next time. The tempos were tough...hadn't felt the discomfort of a tempo session in a long time so it was good to get refreshed on that. Kept pace pretty well and focused on form again.
• Body: I was a little tired to start today, but felt great once I got going. Legs are a little tired. Chest, hammies, shoulder are a little sore.
• Tomorrow: Probably going to be one of my toughest training runs before Leadville. Gonna get some good hills and some good miles.

BS, BP

0930

Back squat
1 x 210#, 220#, 225#, 225#, 230#

Bench press
5 x 135#, 155#, 165#, 170#
2 x 5 x 155#

3 x 7 strict toes to bar

• Notes: Great day of lifting. Didn't pr on the squat, but I was grinding 230# pretty hard and my form felt perfect. Really focused on the 2 hand rule and keeping my entire spine neutral. 170# was feeling a little ugly for 5 on the bench, but its still more than I did last time. Triceps and chest were already a little sore so this was tough.
• Body: Chest, shoulders, triceps, calves and IT band area a little tight. Rest day tomorrow should do the trick. 
• General: Big weekend of training on my legs coming up, so I am gonna be doing some soft tissue work to prepare.

short metcon, track intervals

1000

10x fast
10 DB swings, 60#
3 inch worms

Track intervals

6 x 400m, 90s rest in between
target pace 0:41/200m, averaged 0:39-0:40/200m

• Notes: The intervals felt pretty good, not very difficult. It was tempting to push it really hard and blow them out, but capped myself at 0:39-0:40 pace and tried to really dial in my form. This is a pretty big week of training for me so need to pace myself.
• Body: Legs are still pretty beat up...quads and calves mostly, still sore from sunday's hike. Chest and triceps are also a little sore from yesterday.

PC, rings

0930

Power clean + front squat
1 x 133#, 143#, 155#, 165#, 170#, 175#, 175# (max front squats)

Rings

Single leg front levers

1-2-3-4-5-6-7-6-5-4-3-2-1
ring dips
ring rows
30 seconds in between everything

• Notes: Clean was feeling pretty ugly up at weight. Need to pull it back to the 155# range and just work on form.
• Body: Legs are really sore.