Monday: C1, D1

Training: Day 1

Warm up:
20 x deadlift, good morning, squat and press

Work:
Power clean:
2 x 5 x 145#

Deadlift:
2 x 5 x 225#

Front squat:
2 x 5 x 145#

Press:
2 x 5 x 105#

Endurance:
40 min run

Latest Info:
Weight: 198#
Power Clean: 1 x 185#
Front Squat: 2 x 245#
Deadlift: 1 x 385#
Press: 1 x 155#
Bench Press: 2 x 225#



Time: 24 min for strength work

Saturday:

Training:

Deadlift:
2 x 5 x 225#

Front Squat:
2 x 5 x 135#

Press:
2 x 5 x 135#

Bent Over Row:
2 x 5 x 135#

Friday: recovery

Training:

Clean pulls:
2 x 5 x 185#

Front squat:
2 x 5 x 135#

Press:
2 x 5 x 95#

Curls:
1 x 20 x 45# bar

Scull crusher:
1 x 20 x 45# bar

5 rft: (5:15)
20 x squats
20 x stationary lunges

5 rft: (5:32)
100 x jump rope
20 x pushups

Thursday: dl, pp, run

Training:

Deadlift:
1 x 335#
(quickly worked up to tough single)

10 x 3 x 275#
(density training w/ 60 sec rest between sets)

Push press:
3 x 3 x 135#
(quick and easy)

Run:
4 miles

Wednesday: dl, bp, fs, pr, bs, spr

Training:

Run:
5 miles

Rest 2 hours

Deadlift:
2 x 5 x 275#

Bench press:
2 x 5 x 185#

Front squat (from a power clean):
2 x 5 x 165#

Press:
2 x 5 x 135#

Back squat:
1 x 20 x 135#

Pullups:
1 x 20

Sprint:
10 x hill sprints
15 sec on, 45 sec off

Tuesday: pr, pp, bs, step, run

Training:

Press:
5 x 3 x 135#
(30 sec jump rope, 30 sec rest between sets)

5 rounds:
10 x push press @ 95#
10 x back squat @ 95#

Step-ups:
100 (2 count) @ 95#
(cleaned and pressed every time I had to set the bar down to get back up again, no racking aloud)

Extra squat clean and press practice

Run:
5 miles

Day report:
Notes: good session today. Got accepted into the Voyageur 50 mile race on July 28th up in Duluth, MN. I have a good plan moving forward and am excited to run it.

Monday: rest

Training: rest day

Sunday: run

Training:

Run:
40 min

Daily report:
Notes: Body is still pretty sore. Got 26+ miles in this week. Goal was 24.

Saturday: run

Training:

Run:
90 min (easy pace, mixed in some fast walking to simulate race pace)

Daily report:
Notes: legs feel a bit tired but overall great day. Plan on foam rolling and doing mobility work tonight.

Friday: dl, push, run

Training:

10 rounds:
10 x deadlift @ 50% of 1rm (185#)
20 x pushup (chest to deck)

Run:
5 miles (easy pace)

Daily report:
Notes: mentally tough day today. Legs felt like jelly on the run after 100 deadlifts today and 100 squats yesterday.

Thursday: cl and jk, pr, bs, run

Training:

2 rounds:
50 x back squat @ 135#
100 x jump rope

Clean and jerk:
5 x 5 x 135#

5 rounds:
10 x press @ 75#
100 x jump rope

Run:
5 miles (easy pace)

Wednesday: rest

Rest- personal

Tuesday: rest

Rest - planning programming moving forward

Monday: run

Run:
5 miles (42:16)

Daily Report:
Notes: Took a bit of an extended break in order to let my lower back heal. I will plan on taking it somewhat easier this week. Hunted snow geese all weekend in South Dakota. Work is about to get extremely busy (10+ hour days) so training may get sacrificed a bit simply due to time. My family comes first and get first priority after work is done, even over my training. That is how is will always be and I feel comfortable with that. That being said I will have to be extremely efficient in my training moving forward. Most likely that means sacrificing a bit of endurance work during the week and having to make up for it on the weekends. I will use this week to start creating a template in which I will be able to accomplish my training along with an increased professional work and quality family time.