Thursday 10/11, Foundation

Function:

Unworthy (Courtesy of Gym Jones)
Squat: 80-40-20-40-80
Swing: 40-20-10-20-40
Pullup: 20-10-5-10-20
5 rounds:

(15:21)

Then:
2 rounds:
10 x 1 arm press (each hand) @ 45# kb
10 x upright rows @ 45# kb
10 x bent over rows (each hand) @ 45# kb

Notes:
Sleep: 7 hours
Weight: 201#
Nutrition: Approx 4000 cals
Comments: Due to busy schedule I could not get to the gym tonight so I did this quickly in my apartment.

Wednesday 10/10, Foundation

Function:
Warm up:
2000 m row
15 x rdl, press, squat, goodmorning @ bar

Then:
2x5 deadlift @ 275# (easy, reg grip)
1x20 back squat @ 155# (from pc)
2x5 bench press @ 185# (thumbless)
2x8 strict pullups (easy)
1x100 situps (hard)

Then:
2 rounds:
10 x shoulder dislocates
10 x overhead squats
10 x trunk twists
10 x chinups

Then:
Foam roll

Task:
2 mile run (11:58)

Notes:
Sleep: 7 hours
Weight: 201#
Nutrition: approx 3000 cals
Comments: Deadlift went up easy today. Reset after each rep. Pleased with my pacing on the run. Ran solid 1:30 splits each 400 meters which was my goal going in.

Tuesday 10/9, Foundation

Function:
Warm up:
15 x rdl, press, squat, good morning @ bar

Then:
1x20 back squat @ 155# (easy)
2x5 deadlift @ 245# (slow)
2x5 bench press @ 185# (thumbless, fast)
2x8 strict pullup
1x20 swing @ 70#

Then:
2000 m row (7:23)
(done @ 75-80% effort)

Then: cool down

Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: approx 3500 cals

Monday 10/8, Foundation

Function:
Warm up:
15 x rdl, press, squat, good morning @ bar

Then:
1x20 back squat @ 155# (easy, deep)
2x5 deadlift @ 225# (easy)
2x5 bench press @ 185# (slow)
2x8 strict pullup
1x50 swing @ 45# kb
Lots of core work (crunches, situps)

Then: cool down
Joint mobility work

Notes:
Sleep: 7 hours
Weight: 205#
Nutrition: approx 3000 cals

Sunday 10/7, Foundation

Function:
Dock work (loaded carries, climbing and grip work)

Task:
Warm up:
1 mile run @ easy pace

Workout:
1 mile run @ fast pace(5:40)

Cool down:
1 mile run @ easy pace

Saturday 10/6, Foundation

Task:
2 mile run @ easy pace
Then:
1 mile run @ threshold pace (6:03)
Then:
4 rounds:
60/60 seconds run

Function:
8-1 ladder
Kb snatch @ 45#
Pushup

1-10-1 ladder
Kb swing @ 45#
Pushups

Friday 10/5 Rest

Rest and recovery.

Thursday 10/4, Foundation

Emphasis: Strength

Warm Up:
1000 m row @ sub 7 minute 2000 m row pace
15 x rdl @ bar
15 x press @ bar
15 x squat @ bar
15 x good morning @ bar

then:
Back Squat: 3 x 3 x 225#
Deadlift: 2 x 5 x 225#
Bench Press: 2 x 5 x 185

then:
500 m row (1:35)

Notes:
I have a bad cold/cough so short and sweet today.

Sleep: 7 hours
Weight: 201#
Quiet Time: 15 minutes

Wednesday 10/3, Foundation: Circuit

Emphasis: Short Circuit

AM:
150 pushups throughout the day

PM:
Warm Up:
1 round w/ 45# bar
15 x RDL
15 x Press
15 x Back Squat
15 x Good Morning

Then:
Circuit:
2 x 5 deadlift @ 245#
20 x Press @ 75#
10 x Pullups
10 x Bench Press @ 155#
10 x Pullups (neutral grip)
10 x Incline Bench Press @ 95#
10 x Power Clean @ 135#
20 x Dips
30 x Back Squat @ 135#
20 x Calf Raises @ 90#

Notes:
Sleep: 7 hours
Weight: 201#
Quiet Time: 30 min
Long day at work (15 hours) so did this in about 25 minutes at the gym on the way home to blow off some steam. I had no gym clothes with so I ended up doing this in jeans and a polo shirt.

Tuesday 10/2, Foundation

Emphasis: Endurance <60, Calisthenics

AM:
250 pushups done throughout the day

PM:
40 min run @ easy pace

Then:
Sprint Ladder: 1-5-1
(each length is approx 65 yards)

Then:
Chinup Ladder: 10-1

Notes:
Sleep: 7 hours
Weight: 199.8#
Quiet Time: 60 min

Monday 10/1, Foundation: Power Endurance (long)

Emphasis: Power Endurance (long)

Evening:
Specific warm up: 800 m run
Work out: 3 mile run (20:23)
Cool down: 800 m run

Then: Correctives
5 rounds: AFAP w/ good form
20 x swing @ 45#
20 x pushups
20 x squat

Then: cool down
Joint Mobility

Later:
10-1 descending ladder
Pullups
Swings x 2 @ 45# db
Squats x 2

Then: cool down
Joint Mobility

Notes:
Sleep: 7 hours
Weight: 203#
Quiet time: 45 minutes in am

Friday 9/26 - Sunday 9/28: Rest and Recovery

Traveling to Des Moines, IA for a wedding. Rested due to busy schedule.

Thursday 9/27, Foundation: Muscular Endurance

Emphasis: Muscular Endurance

Warm up:
Joint mobility

Then:
20 rounds for time: (17:27)
5 x pullup (dead hang)
10 x pushup
15 x squat

Then:
15-10-5 Swings @ 45#
(Right hand, left hand, both hands before you can move on, cannot put kb down.)

Then:
Windmill practice
Joint mobility circuit

Wednesday 9/26, Foundation: Strength, Endurance, Volume

Emphasis: Strength, Endurance, Volume

Warm up:
1.5 mile run
15 x deadlift @ barbell
15 x good morning @ barbell
15 x pause squat @ barbell
15 x military press @ barbell

Then:
1 x deadlift @ 225# every 10 seconds until 50 total reps are reached.
(unbroken)

Then:
1 x military press @ 95# every 10 seconds until 25 total reps are reached

Then:
Row 6 x 30/30
(fastest total meters was 163m)

Then: Cool down
TGU practice
Windmill practice
1.5 mile run

Later:
5.5 mile run

Notes:
My wife was busy tonight so I was able to get in some volume in. 8.5 total miles of running and some density work on deadlifts and presses. Nutrition was better today. Limiting coffee intake and trying to eat more meat. I feel best and perform best when protein and healthy fat intakes are high and when carbs are mostly limited to some oatmeal in the mornings.