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.