Thursday: D4,W3

1.) Daily Quiet Time:
Wake Up: 5:50
Devotion: Streams in the Desert, My Utmost for His Highest
Reading:

2.) Training: Rest

Wednesday: D3,W3

1.) Daily Quiet Time:
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 9

2.) Training:

Warm Up:
ROM drills
Mobility work

Work Capacity:

Core Chipper: (27:41)
100 x Hallo rocks
30 x pushups
100 x plank walk ups
30 x pushups
tabata x superman hold
100 x KTE planks (out of handstand plank position)
100 x leg levers
30 x pushups
50 x burpees

Endurance:
Ruck: (76 min w/40lb pack)

Durability:
Active stretch

Tuesday: D2,W3

1.) Daily Quiet Time:
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 8

2.) Training:

Warm Up:
ROM drills
Yoga pushup complexes (been working on these and they are a great way to warm-up my shoulders, back and hips) Very similar to Sealfit hip mobility only with slow close grip pushups in between and a little slower

Work Capacity:

50-40-30-20-10
Thrusters (w/40lb sandbag)
Step-ups (w/40lb sandbag)
1 Arm db swings (half w/each arm, 35lb db)

Endurance: Long Intervals
2 rounds:
3 min sprint, 1 min rest
2 min sprint, 1 min rest
1 min sprint, 1 min rest

2 rounds:
3 min sprint, 1 min rest
(last 800 meters finished in 2:48, which I was very pleased with)

Durability:
3 min x front plank hold
100 x flutter kicks
Active stretch

Monday: D1,W3

1.) Daily Quiet Time:
Wake Up: 6:00 am (accidently slept in)
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 7

2.) Training:

Warm Up:
ROM drills

Stamina:
12 rounds:
50 x squat
25 x pushup

Durability:
100 x sit-ups (unanchored)
100 x back extensions (superman)
2 hours softball

Notes:
Very pleased with the progress made in my training so far. My feet and legs are slowly growing accustomed to the miles. My work capacity has declined slightly but that is to be expected with the added focus on endurance. Most of my training has been sport specific and it is nice to have a singular goal in mind as well as 18 months to train. Having a solid goal has helped immensely in my motivation to train. Due to increased mileage, I have added some grains and carbs back into my nutrition and have seen little change in body composition, yet have vastly increased performance in intervals and long runs. Added oatmeal and raisins in for breakfast and have seen increased ability and energy on longer runs. I have learned to enjoy the long slow runs and rucks because I can be alone and enjoy the outdoors. I am getting more confidence in my running form and my body is slowly adapting to higher mileage. I believe I have a solid base and will start increasing the length of the long runs. I have added extra emphasis on stretching post workout and adding ROM drills to pre-workout and believe that both have added to my recovery ability. Surprisingly, hills (uphill) have been a strength as of late which is encouraging. However, going downhill has been rough and I need to spend more time practicing that.

Sunday: D7,W2

1.) Daily Quiet Time:
Wake Up: 7:00 am
Church

2.) Training:

Endurance:
Run: 72 min (easy pace)

Pullups:
4 x 10 strict dh chinups

Pushups:
2 x 50

Weekly Totals:

Ruck: 6 miles

Run: 20.7 miles (Long run: 1 hour 12 min)

Saturday: D6,W2

1.) Daily Quiet Time:
Wake Up: 6:30 am
Devotion:
Reading:

2.) Training:

WOD 1: AM

Endurance:
4.2 mile run (32:49)

Durability:
100 x situps (unbroken)
Active stretch (focused on achilles, hamstrings and glutes)

Friday: D5,W2

1.) Daily Quiet Time:
Wake Up: 5:30 am
Devotion:
Reading:

2.) Training:

Warm Up:
ROM drills
50 x 8 count body builders

Work Capacity:
5 rounds for time: (13:00)
1 x frog complex
20 x pushups
100 x jump rope

Stamina:
4 rounds for quality
25 x squat (using 40lb sandbag)
25 x OH squat (using broomstick)
15 x box jump
Hip mobility

Durability:
100 x leg levers (unbroken)
Active stretch

Thursday: D4,W2

1.) Daily Quiet Time:
Wake Up: 5:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Started reading a book by a pastor about man's relationship with nature and God's creation. Very interesting thoughts.

2.) Training: Active Recovery

WOD 1:

Endurance:
Ruck: (90 min, 40 lb pack, held a 15 min mile pace)

Durability:
Long active stretching session

Wednesday: Day 3, Week 2

1.) Daily Quiet Time:
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 1-7, Psalm 1,25, Isaiah 50

2.) Training:

WOD 1:

Warm Up:
ROM drills
3 rounds:
Frog Complex
Hip Mobility

Stamina:
Chipper:
75 x push press (used 35lb db's, broke into sets of 40,35)
50 x 1 arm db row (used 35lb db, sets of 25)

Work Capacity: (14:18)

10 rounds
5 x military press
10 x push-ups
15 x squats

then

21-15-9
Squat (using 35lb db's, ass to heel)
Pike crunches

Durability:
3 min rotating planks
Active stretch

WOD 2:

Endurance:
Run: (51:22)

Durability:
Long stretching session

Tuesday: Day 2, Week 2

1.) Daily Quiet Time:
Wake Up: 6:30 am
Devotion: My Utmost for His Highest, Streams in the Desert
Reading: 2 Corinthians

2.) Training:

WOD 1:

Warm Up: (took approx 20 min)
ROM drills
4 rounds:
30 x pushups
30 x squats
30 x sit-ups (unanchored)
10 x burpee

Work Capacity: (14:56)
21-18-15-12-9-6
Thruster (using 2 35lb db's)
DB Swing (35lb db)
100 jump rope between each set

Endurance:
800 m run (moderate pace, 3:40)
6 x 200 m sprint (every 2 min, remaining time is rest)
800 m run (moderate pace, 3:20)

Durability:
100 x leg levers
100 x back extensions
Active stretch

WOD 2:

Endurance:
1 mile run: 5:58 (3:30 out, 2:28 back)

Stamina:
6 x 10 pullups
4 x 12 dips (full ROM, parallel bars)

Monday: Day 1, Week 2

1.) Daily Quiet Time:
Wake Up: 7:00 am
Devotion: My Utmost for His Highest, Streams in the Desert
Reading:

2.) Training: Holiday, Rested

Sunday: Day 7, Week 1

1.) Daily Quiet Time:
Wake Up: 7:30 am
Church

2.) Training: Rest and Recovery

Weekly Totals
Ruck: 12.4
Run: 19 (long run: 64 min)

Saturday: Day 6, Week 1

1.) Daily Quiet Time:
Wake Up: 6:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 2 Corinthians

2.) Training:

Endurance:
Run: 8 miles (65 min)

Stamina:
4 rounds
10 x pullups
25 x pushups
25 x squats
25 x seated 4 count flutter kicks

Friday: Day 5, Week 1

1.) Daily Quiet Time
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 2 Corinthians 4-8

2.) Training: Active Recovery

Stamina:
Chinups x 20-18-16-14-12-10-8-6-4-2 (all unbroken except 16)
Pushups: 200 or so done throughout the day in sets of 25 and 50