box jumps, BS, pr/dips

1100


box jump 1 RM
tall box + 9.5 plates

Back squat
5 x 5 x 185#

press, 45#
3 x 10
60s rest

dips
3 x 10
60s rest


1800


hills @ chautauqua

1:00/0:50/0:40/0:30/0:20/0:10

maximal efforts, walk down recovery

• Notes: Huge pr on the box jumps. I was pretty comfortably hitting 9.5 plates, and I am usually very nervous going for 9. Haven't done a 5x5 in a while so it was a little rough, just want to get in a little bit more volume during these weeks. Emphasized externally rotating my shoulder on the pressing, which seems to help a lot.
• Body: I have figured out that my left shoulder (the one that has been bothering me) is having trouble externally rotating into a good position when I press, and I think this is a fundamental part of the pain I have been having from when I tweaked it. I am really working on cueing external rotation now and doing some exercises at night to deal with this.

run, planks

1200


run 65 minutes moderate @ Dowdy Draw trail - 7.5 to 8 miles

30 seconds leaning rest / 30 seconds butt in air x 10

2 x 20 standing hip abductors w/ band

• Notes: Run felt good today. Just wanted to get in a little more mileage this week since I had to cut my long one short. First time doing this trail...not super exciting but has some good views of the front range and is relatively flat.
• Body: Feeling good. Back is a little tender on the right side but no soreness anywhere.

DL, conditioning

1200


Sumo deadlift from deficit, 1 plate

5 x 225#

3 x 225#, 245#, 265#, 255#, 255#


3 x 40 seconds on / 20 seconds off:
row
chasing rabbits
db swings, 50#

3 x 15 pullups, kipping


shoulders - scapula
2x
13 db retractions
13 db protractions
10 pullup shrugs
10 presses, 45#

• Notes: Pretty good day. Did a little bit of conditioning today since it has been a while. Deadlifts felt pretty good.
• Body: Feel good, no soreness from yesterday despite how much i struggled on the run so that is encouraging.

long @ mesa

1200


run 2:42:24 up Mesa from my house, turned around at intersection with Shadow Canyon

• Notes: Not a good day really. Planned on getting in around 4 hours on the trails today, but had change my route due to some bear activity in the area. Felt good on the way out, but I was dragging ass on the way back. Did the Fern Canyon hill twice on the way back. Really hot day.
• Body: Tired and pretty worn out from this week. Little hamstring soreness.

BxS, ring dips

1700


Box squat
2 x 155#, 175#, 185#, 195#
3 x 2 x 185#

ring dips
5-10-15-10-5

• Notes: Squat felt pretty weak, my legs are a little beat up from the sprints yesterday. Dips felt mostly OK, but shoulder didn't feel 100%. 
• Body: Legs...hammies, flexors, adductors are all pretty tight. 

swim, sprints

1500


shoulders

2x
12 lying side raises, 5#
12 lying L raises, 5#


swim

500m easy css - 10:54


run

10 x 50m sprints
odd intervals - accelerations
even intervals - max sprints

2 minutes rest in between

• Notes: Good day. Haven't swam in forever so I just jumped in for an easy one today. Shoulder feels totally fine swimming so that's a relief. Sprints felt good...haven't gone all out in a while so probably gonna be sore.
• Body: Lats and biceps have been totally shot the past two days. Guess I need to do more pullups.
• General: Lift tomorrow, long on Saturday. This week has been less than ideal for training, but senior year of college only happens once. 

CPl, pullups, shoulders

1430


Clean pulls

2 x 133#, 133#, 143#, 155#, 155#, 165#, 175#, 175#, 185#

3 x 2 x 165#


pullups, kipping

8-10-12-14-14-12-10-8


shoulders, scapula work

2x12
db retractions 20#
db protractions 20#

2x10
overhead shrug 20# db
pullup shrug

• Notes: Just going to make some slow consistent gains on the clean pulls every time. Tried to do some overhead squat work, but for some reason the wider grip bugs my shoulder which is kind of a bummer. It's feeling better in general, but I am having some trouble stabilizing overhead. Hoping the scapula and rotator cuff work will fix that.
• Body: glutes are a little bit sore but that's it. 
• General: Have a longer run planned for the trails out at Mesa later this week, and the following week will be my longest training run before the race. Big two weeks of training coming up.

DL, carries, planks, flagstaff

1200


Deadlift, moderate sumo

5 x 225#, 255#, 275#, 285#, 265#


farmer carries, max time w/ 45# plates - 3:35

max plank hold - 2:34



run - flagstaff summit

total time - 1:03:43
ascent time - 24:30
distance - 5.58 miles

• Notes: Crushed my best ascent time, good run.
• Body: Feeling good.

ring dips, BS/burpees, rows, shoulders

1500


Ring dips

w/ 10#
2-4-5

unweighted
2-4-6-5


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


5x
2 back squats, 185#
10 burpees AFAP, no pushup

60s rest in between


1 x max single arm DB row, 50#


shoulders - 2x thru
10 lying side raises, 5#
10 lying L raises, 5#
stability rotations on swiss ball

• Notes: My ring dips are pretty terrible right now. They didn't bother my shoulder, but it's just not feeling quite right. I am hoping to be able to rehab myself out of it with some rotator cuff and scapula work, but I'm just not quite sure what the actual problem is. Need to just make sure to avoid painful activities for now. Squat felt good.
• Body: No soreness.

CPl, face pulls, rows/rabbits

1500


Clean pull
2 x 133#, 143#, 155#, 155#, 165#, 165#, 175#, 175#, 175#, 165#


face pulls, 60#
3 x 20


6x
30 seconds ring rows
30 seconds chasing rabbits

no rest in between

• Notes: Pretty easy and fun day. Didn't want to get to greedy on the clean pulls just to make sure I didn't fuck my shoulder. Oddly enough it is only horizontal pushing movements that seem to bother it. Dips, shrugging, overhead press, pullups, pulls...everything else feels totally fine. Gonna try to do some research and see what I might have done. Either way, I will still be able to train normally, just no pushups or bench. 
• Body: Quads and calves a little sore, as well as my abs. To be expected from a pretty hard climb after the time off. Curious to see how the pulls will make me feel tomorrow.

green mountain

1700


2x
60s hollow rocks
60s leaning rest rotations


Green mountain from my house via Gregory Canyon and Greenman


1:59:33 total
53:31 ascent time
9.04 miles

2x
60s hollow rocks
60s leaning rest rotations

• Notes: Good run. I like the greenman route much better than ranger trail...little more challenging terrain and awesome views. Unfortunately, my shoulder is still acting up and I can't really do pushups without some pain. Nothing else really bothers it which is weird, just horizontal pushing. Going to keep training and just avoid any painful activities for now. Priority is going to be focusing on shoulder stability and making sure I spent some time unimpinging myself before lifting.
• Body: Felt really good today despite taking a week or so off. Hips are a little tight.

BxS, Pr, climb

1500


Box squat, low box + 2 plates

2 x 175#, 185#, 195#, 195#, 195#


Press

5 x 95#, 105#, 105#, 110# (x 4th)

7 x 95#


treadmill challenge climb

15 minutes @ 15% - covered 1 mile

• Notes: Pretty tired today. Felt pretty good on the squat and could have definitely gone heavier, but I am really trying to hammer down my form and use my posterior chain on these. Presses felt totally fine on the shoulder, which is good. That tweak wasn't as bad as I thought. Got the idea for the treadmill climb from Krupicka's blog. I just had nothing in my legs though, so set it to 15 min/mile and took it easy. Definitely more of a mental exercise, you could really push the pace and make yourself hurt on this.
• Body: Doing fine, very sore up and down my IT bands though. 
• General: Going to Austin tomorrow night until Monday, so I am going to take the time to rest and recover. Feeling a little tired and burned out so looking forward to a little break.

conditioning

1500


short conditioning

tabata row
60s rest
tabata chasing rabbits
60s rest
tabata row
60s rest
tabata chasing rabbits


800m farmer carry w/ 90#, 45s each hand - 12:14

• Notes: I don't have many days like this anymore, but every once in a while a like to get some short conditioning in. It was also a good way to feel out my shoulder, which felt completely fine during everything. We will see how it does with pressing movements tomorrow. 
• Body: anterior hip is pretty sore all around from the run - quads, tfl, and hip flexors. No big deal though. Feeling pretty good today...wasn't very nice to my body this weekend between little sleep, drinking, first time deep dives, and a long run, but today was fine. Naps have been saving my life lately. 

long run

1600


run/walk 3:23:30

Wonderland up Hog Back Ridge to BVR and turned around by the res road. Did Hog Back again on the way back.

distance - 16.27 miles

• Notes: Decent day. Legs were pretty beat, ate a little bit at mile 11 but other than that just water and salt stick. Big climbs at miles 3 and 13, did a decent bit of walking.
• Body: Shoulder is feeling much better, but I am still gonna give it some time off. Feet were hurting a little bit on the run from my shoes, everything else felt good.
• General: Did day one of my certification dive this morning. Finishing up tomorrow morning.

active recovery

1600


Clean and jerk
1 x 133#, 143#, 143#, 143#

scapula retractions, 20# db
3 x 12 l/r

25m underwater swim ladder

• Notes: Hurt my shoulder doing something yesterday, I think it was the floor pressing. Pretty sure I know what happened...boring anatomy stuff but I think its some sort of impingement I caused by blocking my scapula on the ground during the press. Feels like it did when I was recovering from the shoulder separation, but not nearly as bad. I could clean and jerk just fine but I could tell it wasn't quite normal. Just gonna chill on the upper body stuff for a few days and try to fine some ways to clear it up.
• Body: Quads a little sore but everything else is fine.

FS, Fl Pr, assistance

1600


Front squat
3 x 155#, 185#, 185#, 185#

Floor press
3 x 135#, 155#, 165#, 175#, 175#, 185#


3x

5 front squats, 155#
12 band pull aparts, mini band
10 strict knees to elbows

90s rest in between

• Notes: Front squat still feels very weak. I am usually close to 200 for 5, and sets at 185 for 3 are kinda tough right now. First time floor pressing. I like it, but need to get some more practice before going heavier. Decided I just needed to work more on front squats for assistance so I threw in the circuit in at the end. Sometimes the primary lift is the best assistance you can get. 
• Body: Have some serious abdominal soreness up into my intercostals. Guess it's from the situps yesterday. Lats pretty sore as well.

cals, sprints

1600


Cals - negatives - 4 second eccentric, explode up

2 x 15 pushups w/ 15#
2 x 15 situps w/ 15#
2 x 6 pullups w/ 15#
1 x 20 pushups
1 x 20 situps
1 x 8 pullups

60 seconds rest between each


sprints

50 yard sprint every 30 seconds for:

6:00 on / 3:00 off
4:00 on / 2:00 off
2:00 on

increased intensity each set

• Notes: good day, wasn't too hard. I am doing a running study tomorrow and friday in which I might be doing up to 1 hour runs, so I figured I would keep to short and fast stuff today. Not sure about my training for the weekend yet since I will be doing a dive Sat and Sun morning, but I am shooting for a long run on Sunday.
• Body: Calves a little tight, and my hip abductors are actually a little sore for whatever reason. Feeling good though.