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/

Wednesday: DL, Pull, HLR, Sw, Run

WOD 1: Evening
Standard warm up

Deadlift:
10 x 1 x 315# (10 singles with really short rest)

Speed Deadlifts:
6 x 3 x 225# (deadstop)

Pullup: (nuetral grip)
3 x 12

Hanging leg raise:
3 x 12

Swing:
3 x 20 x 55#

Back Extension:
2 x 10 x 45# plate

Run: (pace: 6:30 mpm, incline: 6.5)
8 rounds:
30 seconds on, 15 seconds off

Foam roll/stretch

Daily Report:
Notes: Deadlifts are getting better easier. Hanging leg raises were difficult.
Body: Shoulders are pretty sore from pushups yesterday. Left adductor is a little tight.
Body Weight: 191#
Sleep: 8 hours
Daily Reading: Streams in the Desert

Tuesday: Push

WOD 1:
Pushups:
500 (done in sets of 50 throughout the day)

Daily Report:
Notes: Planned on running today but had an ice storm come in. I will make it up later this week.
Sleep: 6 hours
Daily Reading: Streams in the Desert

Monday: W1,C1 - BS, Pr

WOD 1: 5:00 am
Standard Warm-up

Back Squat:
3 x 5 x 245#

Front Squat:
3 x 6 x 135# (getting used to new movement)

Press:
3 x 5 x 135#

Swing:
2 x 12 x 80#

Pullup (dh, wide grip)
2 x 12

Band Stretch/Static Stretch

Daily Report:
Notes: Squat felt strong. I will be taking a bit more time focusing on warming up and stretching post workout going forward. My hip mobility needs to improve and I think the added focus will help improve both my running as well as my squatting. Press has been stagnant for a while.
Sleep: 6 hours
Body Weight: 192#

Thursday: Dan John Day 12

WOD 1:
Bench Press:
2 x 5 x 185# (second set was tough due to very little rest between sets)

Back Squat:
2 x 5 x 245# (focused on depth, which needs to improve)

Press:
2 x 5 x 135# (getting easier)

Deadlift:
2 x 5 x 275# (easy and fast)

Ab Wheel:
1 x 20

Daily Report:
Notes: Completed in 30 minutes due to a hectic schedule.
Body: fine, left elbow is bit sore.
Sleep: 8 hours

Training Template for Strength and Endurance

This is going to be my training template starting after I finish Dan John's 40 day workout. It will focus on simultaneously increasing strength as well as endurance as I prepare for the Arrowhead 135. The basic premise has been taken from Shane Skowron's "Strength Training for Endurance Athletes", with a few added tweaks of my own. The program will entail 3 days per week of strength training and 5 days per week of running (2 short speed sessions, 3 LSD runs. The focus will be on teaching my body to auto-regulate to a higher workload. I have added front squats into my programming as they are skill that I do not have much experience in yet I feel can benefit my running significantly. Again, I cannot take credit for creating this as much of it has come from the work of Shane Skowron. 

Wednesday: Dan John Day 11

WOD 1: 5:00 am
Back Squat:
2 x 5 x 225# (focused on depth)

Press:
2 x 5 x 135# (getting easier)

Deadlift:
2 x 5 x 245# (fast and easy)

Bench Press:
2 x 5 x 185# (tougher than usual)

Foam Roll/Band stretch

WOD 2: Evening
Run:
5 miles (very icy)

Recovery:
Long stretch/mobiliy/foam roll session

Daily Report:
Notes: Not a very motivated session. Body is still recovering from heavy day on Monday. Tweaked my tricep a bit so will get some stretching in on that. Everytime I try to do dips (Monday) my elbows flare up the next couple of days.
Sleep: 6.5 hours
Reading: Numbers 14

Tuesday

Rest