Friday

1600 - lift, sprints

pushup drop sets
3 sets, brief rest between:
10 pushups on the wave w/ 20# vest
10 pushups on the wave
10 pushups

2 cycles thru of:
3x
2 front squats (155, 165#)
15 situps
5 pullups from rope

1-2-3-4:
front squat, 165#
L-pullups

300s with Justin - 11:06

Press, Squat/dips, sprints and conditioning

1700

press
3 x 5 x 105#

21-15-9 fast:
back squat, 165#
bar dips

5 rounds as a team workout:
station 1 - 6 x 50 yd shuttle sprints
station 2 - agility ladder with shuffle and backpedaling
station 3 - rest

decline situps 1 x 40

• Notes: Wasn't quite warmed up enough for the squat workout but got it done and felt decently strong. The agility stuff afterwards was pretty tough.
• Body: Shoulders are tight in the front and calves are still sore from the hike. Goddamn. 

Upper conditioning

0800

bb complex - 3 x 45#

3 rounds, not for time:
30 second handstand hold
max handstand pushups
30 second chinup hold
max chinups
30 second dip hold
max dips

• Notes: Planned on squatting today but my calves are still really tight so went with another workout that I wanted to do last week. Plan on squatting tomorrow morning.
• Body: Sore calves from the hike...it's been a while.

Ruck

Saturday - 4 hour ruck up to the top of Bear Peak, 25-30# pack

box jumps, wod, soccer

0800

box jumps from seated w/ airex - 3 x 10 tall + small box

4 rounds:
30s DB snatch L, 40#
30s DB snatch R, 40#
30s supine rows on trx
30s pushups on the wave

30s rest between each

1900 - indoor soccer

• Notes: Good upper body work today in addition to the seated jumps.
• Body: Ankles got knocked around a little again but nothing too bad.

sprints, wod

1700

300s w/ Al - 11:48

15 minute amrap:
3 hang muscle snatches, 75#
5 pullups
7 pushups
9 box jumps

6 rounds even

• Notes: Felt solid on the 300s again today.
• Body: Glutes are pretty wrecked from squatting yesterday. Felt good to do some running.

Squat, press, db complex

0900

back squat
5 x 5 x 185#
2 minutes rest in between

press
5 x 5 x 95#
2 minutes rest in between

4 rounds of the following dumbbell complex:
6 times thru - hang clean/front squat/push press/lunge L/lunge R

30, 32.5, 35, 37.5# DBs used

• Notes: Took this one from crossfit football. Solid day overall.
• Body: Feeling good.

Run

1200

run - 37 minutes easy in city park

• Notes: Tender and tight up in my groin again, so trying to get loosened up.

Squats, pulls, 300s

1630 @ work

back squat 2 x 10 x 135#
front squat 2 x 10 x 135#
front squat 10 reps + back squat 10 reps @ 135#

3 sets of thrusters against band tension, 45#

box jumps with weight vest

drop sets:
w/ weight vest - 10 body rows, feet elevated / 10 body rows
8 pullups / 8 chinups
10 body rows, feet elevated / 10 body rows

300 shuttle w/ justin:
6 sets of 6 x 50 yd shuttle sprints, rest while partner runs

• Notes: 300 shuttle workout was awesome, as were the thrusters against band tension. 

Tuesday/Wednesday

Tuesday - quick pt

5x
1 minute of pushups on the wave
10 tall box jumps

5x
50 rice squeezes
flutter kicks while partner does rice

Wednesday - swim

2 x 25 underwater
1 x 150 css

3 x 100 (50 free/50 breast), 30s rest
2 x 100 free pulls, 30s rest
2 x 200 free, 30s rest (#1 slow to fast, #2 fast to slow)

2 x 400 fin lead arm trail arm, 30s rest
1 x 100 free c/d
2 x 25 underwaters

total - 2050 yards

• Notes: Schedule a little out of whack so I had to improv some things the past couple days. Not sure what I will have time for tomorrow besides soccer.
• Body: Hip flexor/tfl region is pretty tight.

rows, WOD

0800

w/u - bike

seated rows - worked up to 15 x 130#

21-15-9 for time:
DB thrusters, 30#
knees to elbows
burpees

time - 11:40

soft tissue work

• Notes: Little bit tired from the weekend so today was short and sweet. 
• Body: Ankles a little beat up from soccer, and back is still achy. Good other than that.

Salty Dog

1130 - swim/pt

2 x 25 underwaters

for time:
swim 500 / 50 pushups / 50 flutter kicks
swim 400 / 40 pushups / 40 flutter kicks
swim 300 / 30 pushups / 30 flutter kicks
swim 200 / 20 pushups / 20 flutter kicks
swim 100 / 10 pushups / 10 flutter kicks

time - 45 minutes

• Notes: Nice burner today. Surprisingly the swim wasn't too bad after the pushups, this workout just takes forever it seems like.
• Body: Little upper body soreness here and there. Lower back is a little achy from work but not too bad.

run, back squat, hang snatch, parallel bars/lunges

0800

2 mile warmup jog

back squat
5 x 135, 170, 190, 205#
max reps @ bodyweight - 20

hang snatch
5 x 45, 65, 75, 75, 75#

5 rounds fast:
12 walking lunges, 45# plate overhead
walking parallel bars, 2 forwards/2 backwards

• Notes: Improved from last week. Scared of soreness tomorrow.
• Body: See above.

Swim

0800

200 css, 100 kick lead arm trail arm
4 x 25 free pulls
4 x 50 catch up drill
4 x 25 underwaters on 2:00

continuously, freestyle:
4 x 25 yds, rest 10s
4 x 50 yds, rest 20s
4 x 75 yds, rest 30s
4 x 100 yds, rest 40s

300 fin c/d, lead arm trail arm
50 flutter kicks with fins

total - 2000 yards

• Notes: Another good swim today. Going to shoot for another session on thursday.
• Body: Triceps are sore.

WOD, cals

0730

w/u - bike, kb circuit

16 minute EMOM:
4 minutes - 30 double unders
4 minutes - row 30 seconds
4 minutes - 30 double unders
4 minutes - row 30 seconds

cals: drop sets, max reps at each w/ couple seconds rest
pullups - 15# weighted / strict / kipping
situps - decline / regular / half
pushups - plus band tension / regular / slingshot

cool down

• Notes: Mondays have kind of become a crossfit/conditioning/cal day, which seems to be working pretty well so far. From now on I am going to do drop sets for set reps...too difficult to judge when to stop on just max effort.The pushups with a band across the back is awesome and I always forget about it.
• Body: Glute/hams are tight.

Recovery run

1000

run 32 minutes easy in city park

2 x 50 pushups/50 flutter kicks

• Notes: Was pretty wrecked from the squatting last week so took it relatively easy this weekend.

Squat, press, assistance

0800 - lift

w/u - pushups, pullups, situps, squats

back squat
10 x 45#
5 x 135, 165, 185, 200#
max reps @ 165# - 17 reps

press
10 x 45#
5 x 75, 95, 105#
max reps @ 75# - 11 reps

3x
12 step ups each leg, 45# plate
15 muscle snatches, 45# bar

situps / plank ladder
2:00
1:30
1:00
0:30

• Notes: Squat felt really strong. Press is pretty poor and I need to be doing it a little bit more. Left elbow is catching on all the presses which is annoying.
• Body: Glute/hams/adductors are already scary tight. I fear for tomorrow.

Swim

0800 - swim

w/u
3x:
100 css long
50 kick, lead arm trail arm
50 free

3x:
100 pull (50 L/50 R)
rest 0:30
25 catch up
25 catch up w/ finger tip drag
25 catch up w/ fist
25 full free
rest 1:00

1 x 500 free - 8:42
1 x 300 fin, lead arm trail arm
50 flutter kicks w/ fins

total - 2000 yards

• Notes: Good swim today. After making some technique tweaks my 500 felt much smoother and I was able to swim around my PR time without nearly as much effort.
• Body: Anterior shoulders are sore.

Rows, row/pushups/situps

0800 - Took last week off to relax and recover; back at it

w/u - bike/mountain climbers

single arm DB rows, L/R
4 x 15 (35, 40, 45, 50#)

10 rounds fast:
1 minute row
30 seconds of slingshot pushups
30 seconds of situps

Averaged 27 pushups and 20 situps each round

• Notes: Quick little metabolic conditioner today to get back into the swing of things. Hadn't eaten beforehand and bonked a little towards the end.
• Body: OK. Ankle is still healing up from a mild sprain last thursday - swelling is mostly gone though.

Swim practice

Swim practice w/ Susan at Rally

w/u
2x
100 long
100 mixed - 25 swim/25 kick
50 build

100 ez free

freestyle techinque work
2 x 50 single arm drill
50 catch up drill
50 catch up drill w/ finger drag
50 catch up drill w/ fist

4-8 times thru:
25 catch up drill/25 catch up drill w/ overkick/25 catch up drill 3/4

2 x 200 free - hard 100/technique 100 and vice versa

• Notes: Really good to get some actual coaching on my stroke. Key takeaways from today: raise my head up a little bit and don't look straight down; keep hands and least shoulder width apart and don't cross overhead; always keep hand below wrist, wrist below elbow, elbow below shoulder; 3/4 catch up drill is ideal stroke.
• Body: Ankle got beat up pretty badly at soccer, it's bruised and swollen but hopefully the damage isn't too bad.

Wed/Thurs

Wednesday - 35 minute easy recovery run

Thursday - swim/pt

100 free w/u

10 ups: allowed 2 breaths on the swims
10 pushups/25 underwater
9 pushups/25 underwater
8 pushups/25 underwater
7 pushups/25 underwater
6 pushups/25 underwater
5 pushups/25 underwater
4 pushups/25 underwater
3 pushups/25 underwater
2 pushups/25 underwater
1 pushup/25 underwater

time - 13:59

fin/flutter kick ladder w/ fins:
250 fin/25 flutter kicks
200 fin/20 flutter kicks
150 fin/15 flutter kicks
100 fin/10 flutter kicks
50 fin/5 flutter kicks

mask clearings
100 free c/d

weighted cal pyramid w/ 15# pack
1-2-3-4-5-6-7-6-5-4-3-2-1
pullups x 1
pushups x 2
situps x 3
dips x 1

• Notes: 10 ups suck.
• Body: Glutes/hams are real sore.

Track/field pt

1100

2 CVPs w/u
walking lunges

1-2-3-4-5-6-7-8-9-10 for time:
x1 tire flips + box jumps in and out
x2 kb floor wipers w/ 53#

time - 29 minutes

5 x 100m sprints, 90s rest
200m walk rest
5 x 100m sprints, 90s rest

averaged low 0:14

10, 20, 30, 40, 50 yard kb waiter carry w/ 53#, L/R

4x
100 yard goblet carry, 53#
max time jack your feet up

• Notes: Ended up taking way longer than expected to finish all of this, but it was a good day. Haven't done 100s in a while so I'm probably gonna be sore. Once again, goblet carries are awful - I liked the combo with feet jacked up.
• Body: Sore anterior shoulders.

swim, pt

0800 - swim

300 css w/u
4 x 25 free builds, 20s rest
4 x 100 free @ 1:36, 30s rest
300 fin (50 flutter kick/50 lead arm trail arm)
4 x 100 free descend (1:43, 1:40, 1:38, 1:37), 30s rest
300 mixed (50 breast/50 free)
200 css c/d

2000 yards total

max pullups - 15
2 minutes rest
max chinups - 11

1800 - cals

2 minutes max situps
2 minutes max pushups
1:30 max situps
1:30 max pushups
1 minute max situps
1 minute max pushups
0:30 max situps
0:30 max pushups

• Notes: Solid day today. Got my swim done before work and did the cals when I got home. Pushups and situps are still really not at all where I want them but I'm gonna keep trying to get some reps in.
• Body: Feeling pretty good.

Run

Hiked yesterday

Today, 1400

run 8 miles up white ranch in Golden, ended up being about a 2 hour outing

• Notes: Really steep trail, so this ended up being largely a hike. Cool new trail though.
• Body: The longer runs have been getting a little bogged down recently, feeling slightly burned out on it. Could also just be the insane soreness I have had from friday.

back squat, squat/dips, swim

1300

row 1k w/u

back squat
5 x 135, 165#
3 x 185, 205#

21-15-9
db front rack squat, 50# dumbbells
bar dips
time - 10:19

swim
100 w/u
5 x 100 free tech drills
25 underwaters + push off

• Notes: Swimming was pretty tough after the workout as my lungs weren't quite recovered. Squat felt decent.
• Body: Hip flexors and adductors are both really sore. Various upper body soreness from yesterday.

Cals

1800

Cals - drop sets
1 minute max reps
pullups - weighted(10#)/strict/jumping
situps - decline/flat/half
pushups - decline/regular/incline

• Notes: Little cal work tonight, short and sweet.
• Body: Hip flexors are sore.

swim, pt

1100

shoulder band circuit

100 css
100 free tech.
50 breast
5 x 100 free w/ ~60s rest between (1:34-1:36)
10 x 50 free sprints w/ ~60s rest between (0:40-0:43)
250 css c/d

2x
100 flutter kicks
plank circuit @ 12s

• Notes: Big breakthrough day for my freestyle stroke. Been looking up more technique cues and I felt really smooth and fast today. Biggest thing was getting an earlier high elbow during my pull, as well as continuously exhaling through my nose which for some reason I have never done. Also working on just keeping my upper body as relaxed as possible has made a big difference.
• Body: Calves a little sore.

Track pt

0800 with Ben

2x
400m run
20 pushups
20 situps
20 squats

10 minute fartlek - sprint the straights / jog the curves

5 rounds for time:
400m run
5 tire flips
10 pullups

time - 20:00

alternating partner work:
200 yard single arm farmer carry w/ 53# kb / flutter kicks
200 yard goblet carry / planks
100 yard waiter carry / situps

2 x 100 yard buddy carry

• Notes: Decent day out at the track with Ben. The primary metcon was the toughest part - running and tire flips are a tough combo. Goblet carries are horrible and need to be done more often.
• Body: Traps and shoulders are a little tight.

Squat, muscle snatch, cals

1700

row 1k w/u

front squat
10 x 135, 145#

back squat
13 x 165#

muscle snatch
5 x 45, 65, 75, 75, 75

cals: drop sets - max reps at each
chinups - weighted (25#), strict, kipping
situps - decline, flat, regular
pushups - weighted (25#), regular, slingshot

• Notes: Drop sets are going to start being one of my regular cal workouts, in addition to working on time intervals. I like them a lot in terms of working on burning out. Might switch add in a time element though just to make it easier to compare. 
• Body: Feeling fine.

Airman pt

Met up with the other battle airmen and did pt with another PJ today:

run 800m
50 pushups
run 800m
50 pushups
jack your feet up
20 8-counts
run 800m
100 flutter kicks

• Notes: Pretty short and simple today, we kinda just made it up as we went. It was really good to talk to a guy who is fresh out of the pipeline though, learned a lot.
• Body: Shoulders are tight all around, and calves and hammies are a little sore.

PAST

1100

2 x 25 yard underwater swims on 3:00
500 yard freestyle swim - 8:41
1.5 mile run - 9:00
max pullups - 16
2 minutes max situps - 64
2 minutes max pushups - 62

• Notes: First time taking a PAST. Feel good about my run and swim times although the swim will get much better, but my cals need some work for sure. By the time the situps and pushups came around I was a little gassed. With a little dedicated work on those areas I think I can make some quick improvements though.
• Body: Hammies are really tight, and chest/shoulders/triceps are sore from the dips.

Deadlifts, ring dips, hollow rocks, thirds

1000

turkish get-ups L/R
3 x 20#
3 x 30#

conventional deadlift, 225#
1-2-3-4-5-4-3-2-1

trap bar deadlift
10 x 225#

death by ring dips - 1,2,3,4,5,6,7
3 ring dips - emom for 8 minutes

2 x 30 hollow rocks

thirds - 5 pull/20 sit/20 push

• Notes: Solid day of getting stronger. Nothing was particularly hard or broke me down, instead today was focused on building myself up and getting better. Need to have more days like this.
• Body: Fine. PAST planned for tomorrow.

Run

1200

10 mile run @ lakewood G.M. around the green mountain trail - 1:50:40

• Notes: First longer run in a little while and it went decently. Gigantic hill right before the turn around that was kinda rough on the way down. 
• Body: Nothing to report.

Swim, pt

1530
swim
500 css
500 free
500 fin, lead arm trail arm
mask recoveries
2 x 25 underwater

100 bent rows, 65#

thirds - 5 pull/20sit/20 push

• Notes: Solid day for being pretty relaxed. I lost track of laps on my free swim, but it was either 8:11 or around 9:00, either one I am stoked about since I wasn't pushing very hard.
• Body: Triceps are still really stiff. Feeling good other than that.

Bearfucker!

1000

gwu
1000m row
turkish get-ups, 30# db
box jumps

3x
7 back squats, 155#
7 ring dips
3x
5 back squats, 155#
5 ring dips
3x
3 back squats, 155#
3 ring dips

took about half an hour

shoulder mobility work

• Notes: Eventually I want to do this workout in 21-15-9 format, but my ring dips are far too weak at the moment so I need to work on them a little bit first. The squat should be bodyweight, so 165# next time. This is one Nate and I are going to start doing consistently, and I'm calling it bearfucker.
• Body: Left distal hammie still kinda sore. Elbows are a little hot from the ring dips today also.

Swim, pt

1100 - swim/pt

100 ez css
3 x 50 free drills
5 x 100 free sprints (1:38-1:41), rest 60s between
10 x 50 free sprints (0:42-0:45), rest 60s between
250 ez css c/d

pt - thirds
5 pullups
20 situps
20 pushups

• Notes: Solid swim workout. I have started incorporating a "thirds" workout during all of my sessions to help work on my cals for the PAST.
• Body: Left hammie down by my knee is really sore and tight for some reason.

Field pt

1100

20 pushups
20 situps
20 flutter kicks
20 squats
10 4ct iron mikes
20 single leg glute bridges, L/R
20 8 counts

3x
20 yd kb side throws, 53#
20 yd broad jumps
20 kb swings, 53#
20 jump squats (10 from top/10 from bottom of squat)

best time was 3:30

2x w/ 53# bell
40 yd goblet lunges
20 goblet squats
40 yd around the worlds, switch at 20 yds
80 yd waiter carries L/R
20 overhead presses
80 yd single arm farmer carry, bent arm L/R

• Notes: Modeled this after the airman pt from last week and I like it a lot. Focuses mostly on legs but just some good overall work involved.
• Body: Gonna be sore.

Hills

1300 - run

@ south mesa

3 x 5 minutes uphill, jog down
3 x 1 minute uphill, jog down

• Notes: Cold, snowy/windy conditions. Little bit of mud but not too bad. 
• Body: Feeling good.

back squat, muscle snatch, core/kb press

1100

bb complex

back squat
10 x 135, 155, 165#

muscle snatch
5 x 45, 65, 75, 80, 75#

3x
20 flutter kicks
60s plank
20 leg levers
30s L/R plank
20 flutter kicks
60s FLR
10 kneeling kb press L, 35#
10 kneeling kb press R, 35#

• Notes: Felt really good to squat again today. Haven't been doing much lifting but actually feel decently strong.
• Body: Glutes/hams a little sore, and chest is tight.

Monday/Tuesday

Monday - swim/pt

600 yds tech work - finger tip drills, catch up drill, kicks, ect
3 x 200 fin, lead arm trail arm, 60s rest between (3:27, 3:18, 3:13)

1,2,3,4,5,6,7,8,9,10
clapping pushups
toes to bar

shoulder mobility work

Tuesday - run

5 miles up mesa from NCAR

swim

1600 - swim

400 free w/u
6 x 25 underwater on 2:00
6 x 150 on 1:00 rest (1-4 free, 5-6 css)
100 css c/d

6x
2 weighted pullups, 25#
3 strict pullups
4 kipping pullups

did 3 different variations, rested about 1:00 between sets

• Notes: Good day, my freestyle stroke is really coming along and I am able to relax and recover during the stroke. Still need some refinement in technique but it's getting there.
• Body: Glutes and high hammies were destroyed from the airman pt. Felt good to loosen them up tonight.

airman pt

went to a pt for all the battle airmen in aurora today with a PJ

light sandbag = 30#
heavy sandbag = 60#

heavy sandbag - squats, walking lunges, overhead walking lunges
kb waiter's walk
4ct iron mikes
jump squats
single leg glute bridges
planks
side planks
pushups

team relays:
sandbag ground to overhead passes, indian run style
farmer carry + weighted walking lunges
heavy sandbag side throws + side shuffle
flutter kicks
squat holds
planks
8 counts

• Notes: Good to get out with the other spec ops guys and do a workout - the pj leading it was an awesome guy. Crushed our legs pretty good by the end.
• Body: Pretty sore - upper middle back and hammies are sore from the deadlifts yesterday.

DL, TGU, row/planks

1200

bb complex - 45, 45, 65#

trap-bar deadlift
3 x 10 x 185#

turkish get-up L/R
3 x 20, 30#
2 x 2 x 40#

3x
row 60s hard
60s plank

• Notes: Easy weight on the deadlift today, continuing to ramp up.
• Body: anterior shoulders are sore.

swim, pt

1500

swim

250 w/u

1000 css and free - 20:06

250 fin c/d

100 flutter kicks, full mask

pushups/situps - 5, 10, 15, 20, 25, 20, 15, 10, 5

• Notes: Back from Seattle. Did some hill sprints and plank/pushup stuff while there, but nothing too intense. Took it pretty easy on the swim today.
• Body: Little tight from sitting and traveling but feeling good.

ruck, swim

1400

1:06 ruck w/ 7 bricks (~45#) up green mountain lakewood

swim
400 w/u and tech drills
4 x 150 css w/ 60s rest
200 css sprint - 3:40
6 x 25 underwater on 2:00
100 free c/d

• Notes: Felt good today. 7 bricks is about where I am going to top out on during training rucks, from there just working on increasing time and distance.
• Body: Pretty sore all over - hamstrings, obliques, biceps. Trap and upper back are finally feeling less tight after I've been working on them pretty consistently.

front squat, hip thrusts, farmer carry, pt pyramid

1200

front squat
10 x 45, 95, 115, 135#

hip thrusts, 40# bar
3 x 15
60s rest

10 minutes of farmer carries on the treadmill w/ 35# plates

pt pyramid
1-2-3-4-5-6-7-6-5-4-3-2-1
dips x 1
pullups x 1
situps x 3

• Notes: Slowing getting back into squatting, feels good.
• Body: Right side of my upper back/trap area is a mess. Hip flexors sore from ultimate.

run/swim/run

1200

run 3.5 miles w/ light pack

swim:
400 free, rest 3 minutes
6 x 25 underwater on 2:00, rest 2 minutes
6 x 100 free on 3:00, rest 2 minutes
100 css c/d

pullups, neutral grip
1-2-3-4-5-6-5-4-3-2-1

run 3.5 miles w/ light pack

• Notes: Without a car, so had to run the gym today. Was pretty beat by the end.
• Body: Biceps and grip are sore.

Track metcon

1100

gwu

5 rounds for time:
200 yard sprint
30 mountain climbers + 15 pushups
200 yard sprint
5 tire flips

21:08

• Notes: Short and fast today. Felt pretty solid.
• Body: Upper back on the right side is super knotted up and tight.

ruck

0900

1 hour ruck w/ 6 bricks @ lakewood green mountain

Run

1200

run - walker ranch ccw loop, 1:49

• Notes: Tough conditions for the first time back on walker. Lots of soft snow which made footing difficult. Felt good to get back up there though, still my favorite trail.
• Body: Good.

Swim, abs

1300

250 w/u - css, breast, free
750 for time (500 css/250 free) - 14:38
500 fin lead arm trail arm - 8:26

3 x 30 situps/30 leg levers/30 flutter kicks
2 minutes between sets

• Notes: Solid swim today. I went a little bit harder and dropped basically a minute off my last 750. Most of the finning I am doing is just to get my hip flexors, hamstrings, and ankles a little stronger. 
• Body: Chest and shoulders are sore.

pt pyramid, rows/holds; run

0930

cvps
gwu

1-2-3-4-5-6-7-6-5-4-3-2-1
goblet squats, 53# x1
pushups x2
situps x3

100 bent over rows for time, 45#
-rest must be in kb goblet hold

1630
run - 50 minutes at dowdy draw

• Notes: It was -4 outside for the run with lots of snow. Needless to say I didn't cover that much ground.
• Body: Good.

Sunday - ruck; Tuesday - swim

Sunday

1 hour ruck w/ 6 bricks

Monday - rest

Tuesday - swim

200 w/u css + free
2 minutes rest
4 rounds of: 100 css + 30s rest, 100 fin + 60s rest
3 minutes rest
200 css medium
2 minutes rest
mask retrievals @ 7, 14, 21, 25 yards on 2 minutes
100 c/d

turkish get ups, L/R
2 x 5 x 30# db

plank circuit - 2x through, 12s per position

• Notes: Short but decent day today. Got a 25 yd mask retrieval pretty easily today, although my css doesn't feel very strong. Turkish get-ups and the plank circuit are two things I would like to be doing regularly. One of my goals is to be able to finish the plank circuit at about 15-20 seconds per position with a weight vest. 
• Body: Upper back and traps are tight, need to massage them out.
• General: I need to sign up for a race/event soon so that I can start to get more focused. Now that I'm coming back from the injuries it's time to start training more specifically in the coming weeks.

lifts, pulls/squat/wipers, dips

1300

jump rope/push rotations
GWU
bb complex, 45#

muscle snatch
5 x 45, 45, 65, 65, 65#

back squat
3 x 10 x 95#

5x
5 jumping pullups
20 squats
10 floor wipers each side, 50# db

bar dips
1-2-3-4-5

• Notes: Pushing the elbow and groin a little more each day and feeling good. I should be ready to start some sort of strength progression soon, just wanna make sure everything is ready to go first.
• Body: Doing an adductor smash with the barbell after each session has really been helping to make my groin feel better. Also been going after my high hammies which have just been knotted up wrecks, so I think everything together has fed some slack to the groin hopefully.

swim

1300

300 free w/u
3 minutes rest
4 x 25 underwaters on 2:00
2 minutes rest
2 x 200 free (3:25 / 3:26), 90 seconds between
2 minutes rest
2 x 200 fin, lead arm trail arm (3:30 / 3:21), 60 seconds between
2 minutes rest
100 css c/d

kb turkish get ups, L/R
3 x 3 x 30#

30 situps/30 leg levers/30 flutter kicks

• Notes: Damn, really sore. Swims felt good.
• Body: Calves are wrecked and glutes/hams are really tight as well.

track workout

1300

plyo w/u + 4 strides

1600m - 5:56
800m - 2:35
400m - 1:10
200m - 0:32
100 yd
50 yd

~85% effort, with equal rest between

2 laps barefoot c/d

• Notes: First track workout in forever, so I just tried to focus on my technique and see where I stand on my paces. Felt slow, but form was pretty solid. Pretty beat by the end unfortunately.
• Body: Sore. Upper back and glutes/hams.

update

Sunday

1 hour ruck w/ 5 bricks (~30#) at green mountain lakewood

Tuesday

jump rope
2 x bb complex
general warmup

single leg deadlift, L/R
10 x 40, 50#

trap bar deadlift
3 x 10 x 115#

amrap in 10 minutes:
10 slingshot pushups
10 situps
10 db rows, 25#

9 rounds + 10 pushups

tabata bike sprints

• Notes: Deadlifting feels a little bit uncomfortable on the groin, which is a little weird. But getting down into the bottom position definitely puts that small area on tension pretty hard. I'm going to start massaging my adductors out after every session just to make sure that's not the issue.
• Body: Hip flexors are sore. Probably from the run and ruck this weekend. Elbow is good, groin is iffy.

run

1000

65 minute run from dowdy draw up towards eldo - 6.2 miles

• Notes: Perfect day outside today. Trails were a little sloppy but it felt awesome.
• Body: Hip flexor was getting a little tight, but overall felt good.

swim / tgu, abs

1100

swim
250 free w/u
750 continuous (250 css, 250 free, 250 css) - 15:35
100 flutter kick on back
4 x mask recoveries @ 15-20 yards

2 x 3 turkish get-ups, 26#
2 x 30 situps/30 leg levers/30 flutter kicks

• Notes: Nice day. No pain, elbow is doing awesome.
• Body: Triceps and chest are pretty smoked from the tabata pushups the other, but it feels really good.
• General: About to decide on races for this summer, looking at a couple 50 milers and potentially a longer goruck event.

tabatas, accessory work

Sunday
1 hour ruck w/ 25#

Wednesday
1030

5 x 1 minute jump rope
general warmup

tabata bike sprints
tabata pushups w/ slingshot
8 minutes total

3x
10 db rows, 30#
10 band pull aparts
10 goblet squats, 30#

3x
20 situps
20 floor wipers, 45# bar
10 presses, 45#

• Notes: Slowly adding more exercises to get the elbow working again. Tabatas on the bike are pretty shitty. 
• Body: Groin still feels funky at times, I'm really not sure what is going on with it.

swim, abs

1500

200 free w/u
4 x 100 css sprints - 1:47, 1:47, 1:46, 1:47
4 x 25 underwater w/ two breaths on 2:00
300 fin, lead arm trail arm
100 free c/d

2 x 25 situps / 25 leg levers / 25 flutter kicks

• Notes: Times a little slow today as expected compared to normal, but just getting my form back.
• Body: Everything felt good today, no pain anywhere.

run, calves/planks

1200

~60 minute run up at lakewood GM

3x
10 single leg calf raises L/R + 30 calf raises
90 seconds plank

• Notes: Nice relaxing run up to the summit of green mountain then looped back. Feels really good to get out on the trails again.
• Body: Feeling pretty solid. Ankles need a little adjusting to technical trails again, but it will come.

Swim

1900

bar muscle ups at work - 4 consecutive

swim
2 x 250 free
4 x 25 underwater
1 x 100 free sprint - 1:33
1 x 100 ez css
1 x 200 fin, lead arm trail arm
5 mask clearings w/ travel

• Notes: Easy day to get back into the pool and slowly work the fins again. Using some lighter more flexible fins as opposed to the rockets just to ease the ankles and hip flexors in.
• Body: Hammies are sore from yesterday. Elbow is feeling really good and groin is about the same, but not bothering me.

Warming back up

Going to start posting on this blog again until nate heads out on his next trip. Spent the last couple months doing minimal activity trying to get over some elbow tendonitis and a little groin issue. Planning on slowly ramping up again.

1000

5 minutes jump rope
general warm up

5x fast
60 seconds bike sprint
15 slingshot pushups

3x
10 rows, 25#
10 band pull aparts
10 SLDLs, 25# plate

3x
25 situps
20 floor wipers

• Notes: Slowly working upper body things back into the mix and everything felt good on the elbow today. Groin is still feeling slightly iffy at times but it has definitely gotten better.
• Body: Weak, but it will come back.