swim

1500

300 yd css w/u
100 yd kick
50 yd css w/ paddles

3x thru, 2 minutes between everything
100 yd freestyle sprint
100 yd css w/ paddles
100 yd css sprint (1:44, 1:42, 1:41)

2 minutes rest

3x for time:
25 yd underwater only
10 strict pullups
25 yd underwater only
50 leg levers

time - 12:05

• Notes: got strep again earlier this week, so that blows. Second time in like 2 and a half months. Been feeling pretty crappy but today was finally good. Not ready to go too hard though.
• Body: Recovering, on fucking AB's again. Shoulder has been bugging me a little during freestyle, oddly.

Walker loops

1330

Long run - 3 loops @ walker ranch; 2 ccw, 1 cw
time - 4:49:01
distance - 22.5 miles

• Notes: Took aid breaks between each loop to try to simulate a race. Ate pita chips, peanut butter, a clif builder bar, and salt/water. Felt decent except my hip flexor was super sore and kinda acting up.
• Body: Right hip flexor sore from something yesterday, and traps/neck are sore.

CJ, dips, abs

1100

clean and jerk
1 x 133, 133, 143, 148, 148, 155, 160, 165, 170#

max bar dips - 27

3x fast
20 hollow rocks
10 side plank leg raises, L/R

• Notes: PR on my clean and jerk. It wasn't pretty, but it went up. The ones before it were feeling pretty strong though. Cleans felt really good.
• Body: Good. Ready for tomorrow.

Thursday - swim/run

1500 - swim

500 yd w/u - css + kick and pull drills
5 x 100 yd css sprints @ 1:48, 1:50, 1:46, 1:47, 1:48
500 yd c/d - css + kick and pull drills

run - 1:22 @ walker ranch, CW loop

• Notes: Decent day. Had a nice long week of rest and celebrating graduation, worked out here and there but nothing too strenuous. Feeling good and ready to train for the summer.
• Body: Hips are tight, been doing a lot of traveling.

BS, Pr, pulls

1200

back squat
5 x 135, 165
3 x 185
5 x 200, 195, 190#

press
5 x 75, 95
10 x 90#

in quick succession:
L-pullups
1-2-3-4-5-6-7 on the minute

max pullups - 12

1 arm db row, 50# - 10 each arm

2 x 12 side plank leg lefts, L/R

• Notes: Really tried to focus on the squat today, but still feeling relatively weak on it at 200. The second and third sets felt pretty strong though. Max pulls were pretty low, but I think it was just from the L-pullups right before. 
• Body: Good. Neck is still super sore, must have been from some wrestling. Not really tired or sore from yesterday at all.

Tuesday

Tuesday - PT eval

1500m swim w/ duck fins - 29:30
3 mile run - 20:14
w/ 25# pack:
max pullups - 12
2 min max situps - 56
2 min max pushups - 48

• Notes: Swim was really slow, everything else was decent. Run feels really strong, felt like I could crush a 3 mile time trial if I needed to.
• Body: Neck is super sore for some reason. Little tired overall from this weekend, but muscles are feeling good.

Louisville half

0800

Louisville half marathon - 1:50 ish

• Notes: Decent outing today, just hopped in with a friend who was running it and took it pretty easy with her. Didn't push the pace much. Course was very flat, which was nice.
• Body: Calves got pretty sore towards the end, probably some leftover from yesterday's run. Right knee a little tight as well.

green + flag

1500

from home, up Green via Ranger + Flagstaff via Crown Rock and back

total time - 2:32:56
green ascent ~ 49:30
flag ascent ~ 20:00
distance - 10.6 miles

• Notes: Felt really good today, lots of climbing. The trails were in decent condition, little bit slushy.
• Body: Neck and shoulders a little tight, knees got a little sore on the run but everything is feeling strong.

overhead work, core

1230

press 1-1-1-1-1 (110,120,125,130,130#
push press 3-3-3-3-3 (130, 135, 140, 145, 145#)
push jerk 1-1-1-1-1-1 (145, 150, 150, 155, 160, 160#)

5 rounds for time:
20 situps
20 flutter kicks
20 leg levers
20 box jumps (2nd tallest)

time - 14:30

• Notes: Haven't gone overhead heavy in a while, so this was nice. My jerk wasn't great, the first one at 160# was especially broken, but I fixed it afterwards.
• Body: Feeling good. Tomorrow and Sunday are going to involve lots of running.

DL, pulls, sprints

1000

face pulls/rows

deadlift, moderate sumo
5 x 225, 255, 275, 300# (pr)

weighted chinups
5 x 25, 50, 65#

100 hollow rocks

tabata sprints
treadmill 12% grade 6:15/mile pace

• Notes: Really good day. Easy on paper, but the lifts wore me out and the tabata was...a tabata. PR on my 5 rep pull and it felt really strong. I think I can attribute it to a better bracing strategy and mechanics than actual strength. Reading Kelly Starrett's book has really gotten me back in the game with mobility and movement.
• Body: Anterior shoulders still sore, and my glute/hams are a little knotted up. Really need to massage my feet...