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
Tuesday, March 13, 2012
Monday, March 12, 2012
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
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, March 11, 2012
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
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, March 10, 2012
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
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, March 9, 2012
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
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
Wednesday, March 7, 2012
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
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, March 6, 2012
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
Hike:
2 hours w/ 25# pack
Notes: Great to get outside, beautiful night.
Sleep: 8 hours
Reading: Ephesians 2
Monday, March 5, 2012
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
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
Saturday, March 3, 2012
Saturday: Weighted Vest Run
WOD 1:
Run:
70 min w/ 20# vest
Daily Report:
Notes: Nice and easy pace, legs and lungs felt great.
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
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
Friday, March 2, 2012
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.
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.
Thursday, March 1, 2012
Arrowhead 135 Article
Brief article on the Arrowhead 135 this past year.
http://nbcsports.msnbc.com/id/46502389/ns/sports-other_sports/
http://nbcsports.msnbc.com/id/46502389/ns/sports-other_sports/
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