Wednesday: Run

PM:
44 min run (easy pace)

Daily Report:
Notes: Tweaked my back on my 400# deadlift fail yesterday. Looking back I was a little overzealous and am paying for it. Form was crap so I had it coming. Either way running helps to loosen it up so I plan on running tomorrow and then taking the weekend off to hunt geese in South Dakota. Might try to squeeze a run in Sunday night if I get back in time. On a side note I am thinking of switching my training to 2 x per week of strength training vs three. I will have the weekend to think about it while sitting in a dusty field shooting sky carp.
Reading: Ephesians 6

Tuesday: FS, DL

PM:
Warm Up:
Mobility work
Barbell Complex

Strength:
Front Squat:
5 x 185#
3 x 225#
2 x 245# (PR)

Deadlift:
5 x 275#
3 x 315#
2 x 335#
1 x 365#
1 x 400# (fail)

Endurance:
57 min run (easy pace)

Monday: FS, PP, DL, HPC, Pull

AM:
Warm Up:
Barbell complex
Goblet squats
Swings

Strength:
Front Squat:
2 x 5 x 185# (focused on depth and really getting below parallel)

Push Press:
2 x 5 x 155#

Deadlift:
2 x 5 x 225# (easy, fast, deadstop)

Hanging Power Cleans:
2 x 5 x 135# (easy and fast)

Pullups:
1 x 20 (neutral grip)

Daily Report:
Notes: Wrist and shoulder flexibility is improving on the front squat. My squat is still a weakness
Reading: Ephesians 6

Saturday: run, pullups

Endurance:
90 min run (easy pace, wore vibrams)

Baseline:
1 x 20 pull ups (neutral grip)
1 x 23 chin ups

Daily report:
Notes: great run today. Pull-ups are coming a long nicely. Hopefully in a couple weeks I will be able to hit 30
Reading: Ephesians 6

Friday: run, pullups

Endurance:
Run:
42 min

Baseline:
Pullups:
20-15-10-5 (neutral grip, dead hang)

Daily report:
Notes: did the run on a 15 hour fast so lacked a bit of energy. Ran in vibrams to continue to build up the muscles in my feet. Pullups went very well, everything was unbroken.
Reading: Ephesians 6

Thursday: FS, DL, PP

AM:
Warm Up:
Barbell Complex + good mornings

Strength:
Front Squat:
2 x 5 x 185# (focused on form and depth)

Push Press:
2 x 5 x 135# (focused on speed and lockout)

Deadlift:
2 x 5 x 245# (focused on speed off the ground)

Durability:
5 min easy recovery row
Foam roll

Endurance:
Did not get a run in today due to busy schedule. Long run is planned for Saturday.

Daily Report:
Notes: Front squat is coming along nicely. I will be taking a break from back squatting for a while as I feel the front squat has a better carry over to my running and overall fitness goals. My lower back is definitely the limiting factor as well as shoulder flexibility.
Reading: Ephesians 6 (putting on the full armor of God)

Wednesday: fs, dl, pp, bs, sprint, baseline

Training:
Warm up:
Dynamic stretch
Barbell complex

Strength:
Front squat:
5 x 225#
3 x 235#
2 x 235#

Deadlift:
5 x 275#
3 x 295#
2 # 315#

Push press:
5 x 135#
3 x 145#
2 x 165#

Back squat:
2 x 25 x 185#

Endurance:
3 x 300 yard shuttles
50 secs, 53 secs, 53 secs

Rest 2 hours

Endurance:
2 mile run at fast pace (13:18)

Baseline:
Pull ups: (neutral grip)
1 x 20

Dips:
1 x 20

Daily report:
Notes: front squats were not as good as I planned. I had to do my set of 2 at 235# as I wasn't going to get heavier today. Depth was good. Failed at 185# on the push press so dropped to 165#. Have not done pullups in a while but the set of 20 was easy and all were full dead hang. This was my first time doing high rep sets of squats. Both sets of 25 went well.
Reading: Ephesians 6

Tuesday: rest

Family day. Spent the night with my godson for his 6th birthday.

Monday: FS, PR

AM:
Warm Up:
Barbell Complex

Strength:
Front Squat:
Worked up to a tough triple: 3 x 235#

Press:
Worked up to a tough triple: 3 x 145#

Notes:
Light easy day

Sunday: hike, run

Endurance:
50 min hike w/ 20# pack

Rest 3 hours

50 min run (moderate pace)

Daily report:
Notes: beautiful weather so spent the entire day outside. Managed to get both workouts in the late afternoon to evening.
Body weight: 194#
Reading: Ephesians 3-4

Saturday: runs

Endurance:
65 min run (hydration pack)

Rest 2 hours

30 min run (hydration pack)

Daily report:
Notes: going off very little sleep but legs felt great anyway.
Sleep: 4 hours
Reading: Ephesians 4-5

Friday: bs, bp, step

Warm up:
2 x barbell complex

Strength:
Back squat:
3 x 5 x 275# (5rm pr)

Speed squat:
5 x 3 x 225#

Bench press:
3 x 2 x 225#
1 x 10 x 155#

Work capacity:
200 x step- ups @ 45#

Durability:
Foam roll / stretch

Thursday: rest

Rest day

Wednesday: Deadlift

WOD 1: 
Standard warm up

Deadlift:
2 x 1 x 315#

Speed Deadlifts:
5 x 3 x 225#

Foam roll

Daily Report:
Notes: Back was feeling a bit iffy so shut it down early today. I have neglected foam rolling and stretching sessions the past few days and am paying for it today.
Sleep: 5.5 hours
Reading: Ephesians 4-5

Tuesday: Run, PST, PC to Push, Lunge, Hike

WOD 1: 
Run:
43 min (easy pace)

Pushups:
AMRAP 2 min: 106

Situps:
AMRAP 2 min: 100

WOD 2: 
Power Clean to Push Press:
5 x 135#
2 x 3 x 155#

Walking OH Lunges:
5 x 10 x 45# plate

Hike:
90 min (easy pace)

Daily Report:
Notes: First time doing PST test in a while. Had full ROM on the situps but just added a little kip with my arms towards the end. Need to get better at power clean to push press as it is a great exercise.
Sleep: 6.5 hours
Reading: Ephesians 3-4, BSF Notes

Monday: FS, PR, THR, Sprint

WOD: Evening
Standard Warm Up (shortened)

Front Squat:
5 x 155#
5 x 175#
12 x 185#

Press:
5 x 95#
5 x 105#
5 x 125#

Thrusters:
15 x 55#
10 x 65#
7 x 75#
5 x 85#
5 x 95#
3 x 3 x 135#

WOD 2: Evening
10 x 400 m sprints (course a bit short of full 400 m)
(1st 400 ran in 1:17, 2-9 were all done between 1:11-1:13 and 10th was all out at 1:04 which is a PR)

Daily Report:
Notes: Terrible day of strength training, no energy and lack of motivation. However, it was an awesome day of conditioning. I took a 20 min break after lifting, re-focused and got my mind right before the sprints in order to salvage the day. Runs were all easy and pacing was right on target. The last 400 m sprint was a personal best.
Sleep: 8.5 hours
Reading: Ephesians 2-3

Sunday: Run

WOD: Endurance
Run: 76 min
Walk: 60 min

Daily Report:
Notes: Great run
Nutrition: Very poor this weekend.
Sleep: 6 hours
Reading: Ephesians 2

Weekly Report:
Endurance: 4.5 hours
Strength: 3 hours
Total: 7.5 hours

Saturday: Run

WOD:
Trail Run: 40 min
(very icy conditions)

Daily Report:
Notes: Nutrition was poor yesterday and I paid for it on the run today.
Sleep: 6.5 hours
Reading: Ephesians 2

Friday: BS, BP, Nutrition Update, Cals

WOD 1: Strength
Standard warm up (shortened)

Back Squat:
3 x 5 x 265# (PR, 5 RM)

Bench Press:
3 x 5 x 205# (PR, 5 RM)

WOD 2: Calisthenics/Recovery
Pushups: x 100
Situps: x 100
Squats: x 100

Foam Roll/Active Stretch

Daily Report:
Notes: New 5 RM on back squat and bench press. I was focusing on depth on the squats, the weakness was definitely that initial push out of the hole. Bench press was surprisingly fast and easy. Trying to get two good, solid runs in this weekend.
Body Weight: 195#
Nutrition: Daily diet for the last month or two has consisted of grape nuts and whole milk for breakfast, typically 1/2 to 1lb of chicken or beef for lunch and another 1/2 to 1lb of chicken or beef as well as vegetables for dinner. I have been drinking approx a 1/2 gallon of whole or chocolate milk daily. On my run days I limit milk to early in the morning and post workout as I find it hard to run within a 2-3 hour window of drinking it.
Sleep: 6.5 hours
Reading: Ephesians 2

Thursday: Rest

WOD: Rest and Recovery

Wednesday: DL, Speed DL, WPL, Core

WOD 1: Strength
Standard warm up

Deadlift:
1 x 5 x 135#
1 x 3 x 185#
1 x 3 x 225#
1 x 3 x 285#
3 x 2 x 315# (straps)
3 x 2 x 335# (straps and belt)
1 x 1 x 365# (straps and belt)
1 x 1 x 385# PR (straps and belt)

Speed Deadlifts:
 6 x 3 x 285# (no straps, no belt, mixed grip)

Weighted Chinups:
5-4-3-2-1 x 45# plate

Core work (planks ect)

WOD 2: Bodyweight
Pushups:
20 on the minute for 10 minutes (200 total)

Leg Levers:
1 x 100

Yoga/Active stretch

Daily Report:
Notes: Deadlift PR. I was very pleased. Weakness was getting that last lock out, pull off the floor was easy. First time using a belt, it helped a ton. Speed deads were done with a mixed grip, no straps or belt. Great workout today.
Sleep: 7 hours
Reading: Ephesians 2

Tuesday: Hike

WOD: Endurance, Evening
Hike:
2 hours w/ 25# pack

Daily Report:
Notes: Great to get outside, beautiful night.
Sleep: 8 hours
Reading: Ephesians 2

Monday: FS, BS, PR, SW, Run

WOD 1: Strength, 5:00 am
Standard warm up (shortened)

Front Squat:
3 x 3 x 225# (wrist flexibility was the limiting factor here)

Back Squat:
1 x 2 min x 135# (29 reps, steady pace)
1 x 2 min x 155# (29 reps, steady pace)

Press:
5 x 135#
3 x 145#
3 x 1 x 155# (PR)

Barbell row:
3 x 6 x 155#

Swing:
2 x 15 x 70# db

WOD 2: Conditioning, Evening
Run:
41 min (very icy so I got slowed down a bit)

Pushups:
x 100

Squats:
x 100 w/ 40# sandbag

Active Stretch

Daily Report:
Notes: Heaviest I have gone on the front squat. Wrist flexibility was the limiting factor, not leg strength. I am going to start adding in very light timed squat sections to increase muscular endurance. Very icy conditions for the run.
Sleep: 6 hours
Daily Reading: Ephesians 1, Streams in the Desert

Sunday: Recovery

Rest, recovery and big refeed meal.

Saturday: Weighted Vest Run

WOD 1:
Run:
70 min w/ 20# vest

Daily Report:
Notes: Nice and easy pace, legs and lungs felt great.

Friday: BS, BP, Hill Sprints

WOD 1:
Standard warm up (shortened)

Back Squat:
3 x 5 x 255#
6 x 1 x 275# (PR)

Bench Press:
5 x 2 x 225# (PR)

Pullups: (wide grip, complete deadhang)
10-8-6-4-2

Russian Twists:
4 x 50 (45# plate)

Farmers Carry:
70# db's (8 down and backs)

WOD 2:
Hill Sprints x 15 (approx 15-17 seconds each, very steep hill)

Daily Report:
Notes: Hamstrings were a bit tight. Squats felt very strong today. bench press has been steadily and slowly improving. Squat is getting stronger exploding out of the hole.
Body Weight: 191#
Sleep: 6 hours
Daily Reading: Mark 11, Streams in the Desert

Thursday: Rest

WOD:
Rest day

Daily Report:
Notes: Coaching is now done so I will have more time to dedicate to training. Very busy day with long road trip so no workout today.

Arrowhead 135 Article

Brief article on the Arrowhead 135 this past year.
http://nbcsports.msnbc.com/id/46502389/ns/sports-other_sports/