swim, pullups

1830

swim
300yd w/u
100yd kick drills
100yd pull drills

30 minutes easy css and freestyle tech. work
-worked on scissor kick, keeping hands close and cupped, and staying long

max pullups - 16

• Notes: Felt good today, much better than yesterday. I think all the sleep helped yesterday. The new pool setup kind of sucks since there are only 4 lanes, and they are so narrow that if anyone shares it space for css stroke is pretty limited so I worked on freestyle for a bit as well. Scissor kick is getting better.
• Body: Anterior shoulders are tight, and my feet are kinda crampy for whatever reason. Energy levels felt much improved today.

run, cals

1700

run 30 minutes easy up to Chat.

2 min max pushups w/ 25# - 49
max pullups w/ 25# - 12
2 min max situps w/ 25# - 52

2 min max pushups - 70
max pullups - 15
2 min max situps - 59

• Notes: Still feeling a bit run down. I planned on doing Green today but came hope and napped first and just didn't have the legs for it. Trying to really dial in the diet and sleep to get over this hump.
• Body: Tired, calves were still really sore today. 

update

Saturday - run

Track intervals
"tosh"
3 x (200m + 400m + 600m) @ 0:40/200m pace
equal rests between each

Sunday

intramural soccer game

back squat
5 x 135, 155, 185
3 x 205, 215(x 3rd), 205

3x max ring dips (11, 9, 8)
3x max ring rows (20, 16, 14)

3x
max handstand hold
30 half situps

• Notes: So-so weekend of training. My squat felt pretty damn weak today and I couldn't even bang out 3 reps at 215. Soccer game probably didn't help, but still disappointing.
• Body: Calves are really sore from the track workout strangely. Need to be more diligent about doing mobility like I used to. My shoulders are really tight right now.

swim

Thursday - swim/pt

250yd w/u
100yd kicks w/ board
5 x 100yd css @ 1:46
100yd kicks w/ board
freestyle sprints - 50yd breathing on 3, 5, 7 strokes

50/40/30/20/10
pushups
flutter kicks

250yd easy css
mask retrieval @ 5, 10, 15, 20, 25yd

max pullups - 17

• Notes: Stroke is in flux right now as I am trying to work on my proper scissor kick, but it's coming along. Felt frustratingly slow today though. Need to just put in more time with the kicking.
• Body: Fine.

cleans, dips, hills

1000

clean regressions - 3 power cleans+3 clean pulls+3 deadlifts
111, 121, 133, 143, 148#

push jerks
3 x 3 x 111#

weighted dips
5 x 25, 35, 50, 55#

short hills @ grant st., jog down recoveries
1:00,0:50,0:40,0:30,0:20,0:10

• Notes: Good day. First time trying to regressions but I like them. Gets a little more endurance work in their as by the time the deadlifts come around your legs are pretty worn out. Could have gone heavier. Dips feel so-so right now, but still improving. Hills felt strong.
• Body: Little bit tired when I went into the gym this morning, but good overall. Shoulders and neck are little tight. Really looking forward to finishing up this semester to get some time to relax.

rest

No training today.

• Notes: Feel amazingly well recovered. No soreness from the run at all, just a little tight in the hips. Taking the day off just to catch up on some work and do some mobility.
• Body: Good.

BS, Pr, pulls, long run

1100 - lift

back squat
5 x 135, 155, 185, 200#

press
5 x 85, 105, 110#

max pullups - 19

1430 - run

3:10 from wonderland lake to BVR and boulder res + 2 hogback summit loops
distance - 17.1 miles

• Notes: Solid day. Felt really good out on the trails today. Ate some food at about halfway.
• Body: Feeling solid. Squat wasn't as strong as I hoped it would be, but still moving up. Curious to see how my recovery is after today.

green

1100 run

Green mountain from home via saddle rock + greenman - 2:13:14
ascent time - 1:04
distance - 6.84 miles

• Notes: Very difficult but gorgeous conditions today. Snowshoes would have probably been more appropriate than yaks as I was trudging thru 1-2 foot deep snow the entire time. I call this a "run" but honestly there was little running, especially on the ascent. Still there is something awesome and humbling about struggling up a mountain in the quiet after a big snowstorm. Really peaceful. Plus the view at the top can't be beaten.
• Body: Upper middle back and hamstrings are really tight today. Lymph node is still slightly swollen, but all the swelling in my shin is starting to get better I think. Given how slow-going today was (and how much fun I had), I would probably consider today active recovery.

DL/pushups, WCU

1000

10 rounds fast
10 deadlifts, 135#
15 pushups

weighted chinups
5 x 25, 35#
10 x 30#

• Notes: Opted for a lighter, faster workout instead of going heavy today. PR on the 10 rep chins.
• Body: Feeling pretty good. Shoulders a little sore.

swim

1800 - swim

300m css w/u
10 x 50m css sprints, 0:40 rest
10 x 50m fin, 0:35 rest (alternate lead arm/trail arm and on back)
6 x 50m fs sprints w/ fins, 0:30 rest

• Notes: Fixed my scissor kick to make it an actual scissor kick, now I just need to work on and improve it. Felt much better today.
• Body: Feeling normal again. Little sore in the abs from yesterday. Unfortunately, I have some swollen lymph nodes again from the big scrape I have on my leg. Hopefully they will go away on their own.

update

Friday - run 1:20 @ walker ranch, 7.5 miles

Sat/Sun - off

Monday - run, cals
1500
jog to Chat from home
2 x long hills (far sign) - 1:52, 1:46
4 x med hills (middle sign) - 0:33, 0:31, 0:30, 0:28
4 x short starts (first sign) - 0:08

cals
3x
2 minutes max pushups (25#, feet elevated, regular)
2 minutes max situps (25#, straight leg unanchored, regular)
max pullups (25#, chest to bar, regular)

• Notes: Easy weekend to try to recover from whatever stomach/systemic shit I have had the past week. I think my gut is just messed up from the antibiotics and getting re-colonized by bacteria, which is probably what has been the source of this GI trouble and feeling crappy. Felt a little bit better today on the run, but I was hurting a lot on walker ranch the other day...it was definitely an unusual amount of fatigue for the intensity level. 
• Body: Fine, general symptoms have been improving, but I don't have exceedingly high expectations for this week. Tore up my shin and knee nicely during ultimate last night, but it was a good time.

squat, pullups/dips

Squatted a little bit on Wednesday

Thursday
1100

back squat
5 x 135, 155, 185#
10 x 170#

goblet squats, db
15 x 60, 65, 70#

5x
10 pullups
10 dips

• Notes: Wasn't feeling the heavy weight today so just went for a 10 rep. Energy levels weren't very good, but significantly improved from yesterday.
• Body: In some kind of funk right now. Energy levels have been extremely low, having lots of GI issues, not much appetite, and just feeling a little bit off. The stomach issues are the weirdest part, I'm wondering if I am just dealing with some of the side effects of that round of antibiotics. My diet has had a little bit more wheat in it than usual, but I am not sure exactly what the deal is. Anytime I lose my appetite and desire to train I know something is up. Gonna rest this weekend and try to get my diet locked up, maybe take some digestive enzymes and see if I can't take care of this nice and quickly.

swim

1830
swim

250m w/u
css pyramid
50-100-150-200-250-200-150-100-50
90 seconds rest between each
100m c/d

• Notes: Kick was feeling a little weak, but overall felt decent. This one got pretty tough but its a good way to get some good distance in.
• Body: Much less sluggish today. Little soreness in my abs and shoulders.

run, cals

1700

20 minutes easy run/walk

soccer

3 x max cals:
2 min max pushups
2 min max situps
max pullups

2 minutes rest in between

• Notes: Planned on doing an interval run workout today, but the legs were pretty toast and it would have been a waste of time. Cals aren't great right now but that's OK. 
• Body: Legs are tired and a little tight.

Long @ mesa

1600

Run 2:32:03 from south mesa to Chat. and back
distance - 13.4 miles

• Notes: Good day out on the trails. Added some extra distance towards the end and added a hill run to finish up. My next long run gonna bump it up to 18 miles on a slightly flatter course.
• Body: Upper back a little sore from the dips yesterday.

update

Thursday

long hills @ Chat. from home
3 x uphill hikes w/ 30# - 8:02, 7:35, 8:02

3x
20 pushups w/ 30#
10 side plank leg lifts, L/R

Big PR on this hill, by about a minute.


Friday

klokov complex - DL/PC/FS/PP/PJ
89, 111, 121, 133, 133, 133, 133#

weighted dips
10 x 10, 20, 25#

pool comp in 12ft:
mask clearings/retrievals
underwater travel w/ brick
4 x underwater swims
5 minute leg tread w/ fins, brick held overhead - PASS
50 flutter kicks w/ fins on pool edge

• Notes: Lift was disappointing today. Haven't done jerks in a while and they were feeling pretty sloppy on the complex. I like the klokov and want to be able to put some decent weight up with it. The 5 minute tread was tough, my legs were pretty tired by the time I got around to it. 
• Body: Legs a little sore.

DL, WCU, assistance

1100 - lift

face pulls

deadlift, moderate-sumo
5 x 225
3 x 265, 295, 315, 305#

weighted chin-ups
5 x 25, 50
3 x 70#

3x
15 ghd situps
max pullups, chest to bar

• Notes: 10# under my best 3rm pull and felt pretty solid, so I am getting back up to where I was. 
• Body: Calves are sore.

lift, swim

1000

back squat
5 x 135, 155, 175, 195#

press
5 x 85, 95, 105#

weighted chin-ups
5 x 25, 35, 50#

swim
250m css w/u
2 x (100m pull, 100m kick)
5 x 50m css sprints on 1:20 @ 0:47
250m c/d

• Notes: decent day. Lifts are feeling a little week but it feels good to get back into it. Swim felt really good.
• Body: Legs are a little sore from monday. My right hip/IT was a little tender from the run...can't remember the last time I have had any IT issues. Once I get back into the groove and get my hips moving again I'm sure it will be fine.

pt, run

1500

pt pyramids
pushups (regular,tricep) - 5,10,15,20,15,10,5
ring pushups - 3,6,9,12,9,6,3
pullups (regular, neutral, chinup) - 2,4,6,8,6,4,2
abs (situps, flutter kicks) - 10,20,30,40,30,20,10

run
1:48:00 up Mesa from home - 10 miles
mostly dry conditions

• Notes: Decent first day back. Feel a little weak, but that's to be expected after all the time off.
• Body: Little thrown off from driving through the night on sat/sun, but I'm getting back to normal. Sickness from before break is all gone, so nowhere to go but up from here.