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.