Thursday 9/27, Foundation: Muscular Endurance

Emphasis: Muscular Endurance

Warm up:
Joint mobility

Then:
20 rounds for time: (17:27)
5 x pullup (dead hang)
10 x pushup
15 x squat

Then:
15-10-5 Swings @ 45#
(Right hand, left hand, both hands before you can move on, cannot put kb down.)

Then:
Windmill practice
Joint mobility circuit

Wednesday 9/26, Foundation: Strength, Endurance, Volume

Emphasis: Strength, Endurance, Volume

Warm up:
1.5 mile run
15 x deadlift @ barbell
15 x good morning @ barbell
15 x pause squat @ barbell
15 x military press @ barbell

Then:
1 x deadlift @ 225# every 10 seconds until 50 total reps are reached.
(unbroken)

Then:
1 x military press @ 95# every 10 seconds until 25 total reps are reached

Then:
Row 6 x 30/30
(fastest total meters was 163m)

Then: Cool down
TGU practice
Windmill practice
1.5 mile run

Later:
5.5 mile run

Notes:
My wife was busy tonight so I was able to get in some volume in. 8.5 total miles of running and some density work on deadlifts and presses. Nutrition was better today. Limiting coffee intake and trying to eat more meat. I feel best and perform best when protein and healthy fat intakes are high and when carbs are mostly limited to some oatmeal in the mornings.

Tuesday 9/25, Foundation: BSF in the Park

Warm up:
Very brief dynamic stretch

Then:
4 rounds:
25 yard prowler push @ 90# (low)
25 yard prowler push @ 90# (high)
Max air squats while waiting for teammate.
(totaled over 100 squats)

Later:
4 rounds:
8 x Scottie bobs @ 25# db's
Max Pullups (9-8-7-7)

Then:
4 x 8 x hammer curl @ 20# db + fat grips (1-2 second hold at the top)

Then:
6 x 30/30 on the stationary bike (damper on 16)
(max effort all rounds)

1 x 50 situps (anchored)

Notes:
Sled pushing is slowly getting better. Limiting factor is leg strength and endurance, not lungs. 30 seconds on, 30 seconds off on the stationary bike is one of those things that is tough as you choose to make it. I really went for it today and my legs felt like jelly for a solid hour afterword.

Moving forward I will be focusing on dialing in my nutrition and getting in some form of joint mobility work each day.

Monday 9/24, Foundation: Power Endurance

Emphasis: Power Endurance

Warm up:
5 min run @ easy pace
1 mile run @ threshold pace (5:36)
5 min run @ easy pace

Later:
5 rounds:
5 x pullup (deadhang)
10 x pushup
15 x squat

1 x 65 situps

75 x pullups (GTG style)

Saturday 9/22 - Sunday 9/23

Hunted all weekend so no training.

Friday 9/21

45 min run and a 30 min hike with my sister.

Thursday 9/20, Foundation: Rest

Rest day. Went for a walk with my wife.

Wednesday 9/19, Foundation, BSF in the Park

Emphasis: Strength, Power endurance, <60 min endurance
Location: outside, gym
Time: 120 min

Warm up:
Quick dynamic stretch
then:
5 rounds:
25 yard prowler push @ 90# low
25 yard prowler push @ 90# high
While 1 person pushes the other does max swings w/ 45# kb during that time. (totaled over 100 swings)

Later:
Warm up:
1000 m row (3:30)
15 x goblet squat @ 55#
25 x swing @ 55#
then:
Deadlift: 2 x 5 x 225#
Press: 3 x 3 x 135#

Later:
35 min run

Notes:
BSF in the park day today. The swing, push combo was difficult. Prowler pushes smoked my quads while swing smoked my hamstrings. On the recommendation of Dan, I switched up my form on military presses to a thumbless grip and really flexed my lats at the bottom to create a shelf of sorts. It really worked well as the weight just flew up. I also have narrowed my stance on the Deadlift and it has resulted in a PR of 400# earlier this month. The 225# deads these past few days have been easy and fast. I am going to start running more consistently now as well to add in some balance.

Tuesday 9/18, Foundation

Location: Gym + Outside
Emphasis: Strength + Endurance < 60
Time: Gym: 30 min, Endurance: 50 min

Warm up:
2000 m row @ moderate pace (7:23)
15 x goblet squat @ 55#
25 x swing @ 55#
then:
Deadlift: 2 x 5 x 225#
Press: 3 x 3 x 135#
Swings: Lots w/ 45# kb
Pullups: Lots (grease the groove style)
then:
Yoga and mobility work

Later:
50 min run @ moderate pace

Monday 9/17, Foundation, Strength + Power Endurance

Location: Gym
Emphasis: Strength, power endurance
Time: Approx 60 min

Warm up:
2000 m row (6:59)
15 x goblet squat @ 55#
25 x swing @ 55#
then:
Deadlift: 2 x 5 x 225#
Press: 3 x 3 x 135#
Swing: 1 x 50 x 45# kb
Chinups: 1 x 15
Ab wheel: 1 x 15
then:
Cool down with a short jog

Notes:
2000 m row was easier then expected. I started off as a warm up and just felt good so I decided to go for sub 7 min. Deads were light and fast.

Saturday 9/8 - Sunday 9/16

Got married on Sunday 9/9 so I took the following week to enjoy my honeymoon in Ely, MN. Got in lots of canoeing, kayaking, paddle boarding, hiking on very technical trails and lots of swings with my 45# kettle bell. Spent a lot of time outdoors. Weight stayed constant at 200# and I feel refreshed mentally and physically. Nutrition was pretty solid the entire week.

Friday 9/7, Foundation: SMMF, Strength Endurance

Location: Outside
Emphasis: Strength Endurance and mental toughness
Time: Approx 60 min

Warm up:
Lots of kb snatches and swing @ 30#
then:
100 x Deadlift @ bodyweight
Treat each as a single (approx 24 min)
then:
500 x jump rope w/ weighted handles
then:
Lots of poundstone curls, kb presses and pushups

Notes:
Beautiful day so decided to do this outside. Worked on form with every lift.

Thursday 9/6, Foundation: Strength

Warm up:
Brief ROM drills
then:
Work up to tough push jerk (205#)
then:
Jonestown Sprint:
20-10
burpee pullups, push press @ 75#
(3:57)
then:
2000m row
(7:10)
then:
30 min run @ LSD pace
then: cool down

Notes:
I have a lot going on right now in life. Nutrition, hydration, sleep patterns and stress levels have all been abnormal and it is definitely affecting my training. I have much more strength than what I showed today, much more lungs than what I showed today in the metcon and much more heart than what I showed in the row. I am better than this. My mantra is discipline, self-denial and simplicity and I have not been holding up to the bargain I made with myself. I realize it is about the journey but I need to have the self discipline to not let life interfere with my training. Learn to turn it off and focus at the task at hand.

Wednesday 9/6, Foundation: Power Endurance (BSF in the Park)

Location: Outside
Emphasis: Power Endurance
Time: Approx 60 min

Warm up: Brief jog
then:
4 rounds:
25 yard prowler push @ 90# (low)
25 yard prowler push @ 90# (high)
While 1 partner pushes the other must walk next to him carrying 135# on a barbell.
(5:39)
then:
5 min break
Then:
4 rounds:
25 yard prowler push @ 100# (low)
25 yard prowler push @ 100# (high)
While 1 partner pushes the other must walk next to him carrying 135# on a barbell
(6:43)
then:
4 rounds:
50 yard prowler push @ 45# AFAP
(Dan used 90#, I used 45#)
then: Cool down

Notes:
BSF (Bible Study Fellowship) is the name of the bible study my buddy and I are leaders in. We have been getting together on Wednesday nights to train together a bit so named these days our BSF in the park days (barf, sweat, faint). Basically these are days where I get together with a guy way bigger, stronger and smarter than me and we push a sled and do any number of conditioning exercises together. I get the opportunity to pick his brain about training information during breaks and before and after. His training log is here. I train primarily alone but it is really nice to train with someone else who can really push me outside my comfort zone. The sled was easier today than last week. My nutrition and water intake was better as well than last Wednesday so I know that played a part in it. Just like conditioning for college basketball preseason, when my nutrition and hydration take a backseat for the day my performance suffers. Pushing the sled is still awful and I am still bad at it but today I was just a little less awful and terrible than last Wednesday, which is a nice sign of progress.

Tuesday 9/4 - Foundation: Rest

Work and family induced rest day.

Friday - Monday 8/31 - 9/3

Early goose opener. Lot's of loaded carries and hiking over rough terrain. Nutrition and sleep was poor.

I will hit it hard for 5 days this week. Next week will be hit and miss due to getting married and honeymoon.