Tuesday:

Deadlift:
2 x 5 x 225 (fast)

Front squat:
2 x 5 x 165 (very low, very fast, easy)

Press:
2 x 5 x 135

Hang power clean:
2 x 10 x 135

Practiced power clean, snatch, overhead squat. Lots of reps

Run:
55 min(easy pace)

Notes:
Ate pork chops and rice before my run. Bad idea. Felt bloated and heavy the entire time.
Body weight: 198#

Monday:

Deadlift:
2 x 5 x 275

Front squat:
5 x 185
3 x 225
1 x 245
1 x 225

Press:
2 x 5 x 135

Notes:
Over ambitious on the set of 2 on front squats. Took very little rest between sets and fell forward on the second rep. Played it smart, lowered the weight and hit a fast easy single at 225. 2 x 245 is definitely there with a proper warm up and focus. Overall probably should have just done 2 x 5 x 185 on front squats today. No time today for deficit work or run due to work and BSF.

Sunday

Run 1:
48 min

Deadlift:
2 x 5 x 225

Press:
2 x 5 x 135

Front squat:
2 x 5 x 155

Run 2:
48 min

Notes:
Good day overall. Second run was done at a faster pace. A little dehydrated from the weekend as well.

Saturday:

100 x Pullups

Friday:

Deadlift:
2 x 5 x 275

Press:
2 x 5 x 135

Front squat:
2 x 5 x 155

Core:
45# plate circuit 2 times

Pushups:
150

Notes:
No warm up. Very short on time.

Thursday:

Run:
34 minutes (easy pace)

Burpees:
45 (15 emotm)

3 rounds:
10 x Burpees
75 yard sprint

Notes:
Work capacity is terrible right now. Needs to improve.

Wednesday:

Rest due to work and church schedule

Notes:
Big work week so lighter on the volume this week. I will get in runs this weekend when I have more time.

Tuesday: dl/pr

Deadlift:
6 x 1 x 325#

Press:
5 x 3 x 135#

Notes:
Short and sweet. All reps fast and easy.

Monday: Climbing/bouldering

2 hours bouldering and climbing

Notes:
Spent a couple hours taking a climbing and bouldering class then messed around on the wall for awhile. I really enjoyed learning a new sport. Hopefully this will be something I can more often.

Sunday: PT, Run

10 rounds:
20 x pushups
30 x squats

Run 4 miles

Notes:
Weight: 200#

Saturday: Rest

Friday: bs, bp, run

Warm up:
Dynamic stretch

Strength:
Back squat: (c1, w2)
3 x 135
3 x 195
3 x 225
12 x 245

Speed squat:
6 x 2 x 225 (not as fast as I would like)

Bench press: (c1, w2)
3 x 135
3 x 155
3 x 175
12 x 195 (rep pr)

10-8-6-4-2
Bench press @ 135
Swing @ 60# db

Run:
5 miles

Notes:
Numbers were decent today but my legs felt tired. 245 usually doesn't feel heavy but it felt very heavy today from the 20 mile run Wednesday. Overall good workout though. No better way to spend a Friday than training hard in pursuit of a goal. Going out and staying up late has no appeal to me anymore. I'd rather be training. 12 weeks from my 50 mile race.

Thursday: Rest and Recovery

Rest and Recovery:

- Nutrition was clean and in mass amounts to aid in recovery:

- Weight post run was 194lbs so over the span of the 20 mile run I lost 5 lbs.


Notes:
Legs feel really good. Bottom of my feet are a little sore by overall much better than I expected. That being said, I am feeling a bit worn down and tired, but this is most likely a combination from the run and personal stress that is going on right now.

Wednesday: long run

Run:
20 miles (approx 3 hours 30 min)

Nutrition:
1 cliff bar prior, 1 bar 10 miles in, at mile 16 I ate 1 string cheese. The cheese was a bad idea and did not sit well. Went through 70 oz of water.

Notes:
Started to bonk a bit on mile 16 and feet started to get sore. I went out a bit to fast. On the 50 mile run I have coming up I need to remember to walk more at a brisk pace. Overall post run body feels good.