BS, rings

1100

turkish get-ups, L/R
3 x 30, 35#

back squat
3 x 5 x 175#

goblet squat
3 x 15 x 50#

ring pushups
3 x 15

ring rows
3 x 12

• Notes: Easy day, no conditioning. Once the weights start getting heavy again these days will be a little more potent. I want to get to 3 x 20 on the ring pushups and then will start adding weight.
• Body: Soreness here and there.
• General: Going to hit a peak tomorrow, probably flagstaff or sanitas. 

PC, dips, situps, short hills

1000

power clean
2 x 111, 133, 143#
5 x 2 x 148#

bar dips
3 x 20

2:00 max situps - 72
1:00 max situps - 32
0:30 max situps - 20

tabata sprints
treadmill 12% grade @ 6:22 pace

stretch

• Notes: Solid day. All of these lifts are pretty easy right now since I am starting low. Hopefully after a few weeks I will hit some PRs. Switching to weighted dips next time. 
• Body: Little bit sore, but nothing too bad. Feeling much more recovered today than yesterday.

swim

1830

500m easy css w/u
2 x 100 kick drills
2 x 100 pull drills

4 x 50m css sprints @ 0:50
100m pull drills w/ flippers
2 x 50m css sprints

200m css cool down

• Notes: Pretty laid back night tonight. Worked some technique and tried to get a little speedwork in.
• Body: Tired, pretty worn out from yesterday. Legs, glutes and shoulders are all pretty sore.

run, pt

1400 run

1:48:15 up boulder canyon from the rec + Chapman drive to Tenderfoot trail, back down flagstaff and to the rec via University ~ 10.5 miles

stretch

2000 pt

pyramids: ~ 1 hour
pushups (wide, regular, narrow) - 5,10,15,20,20,15,10,5
pullups (regular, close, chinup) - 2,4,6,8,8,6,4,2
dips - 5,10,15,20,20,15,10,5
abs (flutter kicks, situps) - 10,20,30,40,40,30,20,10
ring rows - 3,6,9,12,12,9,6,3

totals: 300 pushups, 120 pullups, 100 dips, 400 abs, 60 rows

ring muscle ups
4 x max reps

• Notes: Conditions on the run were a little insane. Started off easy with some mild snow pack, then we hit about 1 foot deep snow for the next hour, including the ascent to Flagstaff on Chapman. Needless to say, I feel like I just squatted for 2 hours. Views of the Indian Range from the west of flagstaff were unreal today. Solid PT session tonight.
• Body: Feeling strong. Gonna be a little beat down tomorrow I think.

BS, Pr, chins

1700

back squat
3 x 5 x 165#

press
3 x 5 x 85#

3x
7 single leg squats, 25# dbs
10 kneeling db presses, 25#

weighted chinups
3 x 5 x 50#

3x
2 minutes hopping
30 hollow rocks
1 minute plank

• Notes: Felt kinda crappy today, but I'm starting back up with my lifting/running program to get ready for the race. Starting low on all my lifts and will start a progression to get back up to lifting heavier consistently.
• Body: No soreness, stomach just mad at me. Nutrition has been a little off lately.

run

...and we're back

1600

run 1:47:37 up mesa from home - 9.9 miles
snow/ice/mud conditions

50 pushups
50 flutter kicks

• Notes: Good easy run with Riley today. Felt pretty strong on all of the climbs.
• Body: Legs a little snow from the powder skiing yesterday.
• General: Well, I am registered for the Silver Rush 50 mile race in  Leadville in July, so time to get training.