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.