Sunday: Day 24

Run: 60 minutes @ easy pace

Snatch practice @ 45# (approx 20 each)
Swing: 1 x 50 x 45#
Press: 2 x 5 x 45#
Goblet squat: 1 x 25 x 45#

Comments:
Nutrition poor. The run felt really easy. Snatch practice is going well and I enjoy the movement. Sanding my kb handle has helped with grip issues.

Saturday: Day 23

2 hours shoveling and snow removal

1 arm snatches: 100 AFAP @ 45# (4:19)
1 arm press: 10-8-6-4-2 @ 45# kb
1 arm row: 10-8-6-5-2 @ 45# kb

Comments:
Felt under recovered so ate big and slept 11 hours.

Friday - rest

Thursday: Day 22

Wake Up: 6:00am
Weather: 30 degrees, clear

PM:
Warm Up:
Joint Mobility
Halos: 1 x 10 x 35# kb
Pumps: 1 x 10
Squats: 1 x 20
Pushups: 1 x 20
1 Arm Swings: 1 x 10 x 35# kb (each arm)

Strength:
Goblet Squat: 5 x 5 x 80# kb
Double Kb Press: 2 x 5 x 53# kb
1 Arm Jerk: 3 x 5 x 53# kb

5 rounds:
10 x swings @ 80# kb
10 x pushups (slow and strict)

Endurance: Intervals
Sprint: 10 x 30/30 (Incline: 15, Speed: 6.4)
Sprint: 10 x 15/15 (Incline: 15, Speed: 7.2)

Durability:
20 min spin bike @ medium pace w/ a few short, hard digs.
Kb Snatch practice
TGU: 5 x each side @ 30# db
Foam Roll
Band Stretch

Sauna x 20 min
Steam x 5 min

Comments:
Started going to a new gym and they have a great selection of kettlebells including an 80# one that is great for swings. I have been taking 5 fish oil tablets before bed and doing a sauna, steam, foam roll and band stretch after each workout. These are really helping in recovery. My volume is not to terribly high right now but as it slowly has been increasing these practices have helped me recover. Long run planned for the weekend.

Wednesday: Day 22

Wake Up: 4:30am
Weather: 16 degrees, clear, windy

AM:
Endurance:
500 m swim @ easy pace (250m x CCS, 250m x BS, 12:30)

Durability:
Hot tub x 10 min
Steam x 5 min
Cold shower

PM:
Warm up:
Joint Mobility

Strength:
Goblet Squat: 2 x 5 x 90# db
1 Arm Press: 2 x 5 x 45# db
Swing: 1 x 25 x 75#
Chinup: 5 x 5 (slow and strict, full ROM)

Endurance:
20 min spin bike @ hard pace

Durability:
Kb snatch and heavy swing practice
Plank: 1 min x FLR, Right and Left
Leg Levers: 1 x 50
Hip mobility
Band stretch

Comments:
Weight this morning was at 198.6#. Nutrition was pretty poor today. My body is not reacting well to processed grains,  I need to minimize them. I have really cut down on my milk intake for the past few weeks, I am going to start adding that back in post workout as I feel it helps in recovery.

Tuesday. Day 21

Wake up: 6:00am
Weather: 24 degrees, flurries

PM:
Warm up:
Joint mobility

Strength:
Goblet squat: 5 x 5 x 90# db
1 Arm Press: 2 x 5 x 50#
Swing: 1 x 50 x 50# db
Chin-up: 1 x 15

Endurance:
15 min CHI run @ threshold pace

Durability:
TGU: 1 x 5 x 30# each side
Windmills: 1 x 5 x 30# each side
Butterfly sit-ups: 1 x 50
500 m swim (CCS)
Foam roll

Sauna x 20 min
Steam x 5 min
Cold shower

Comments:
Goblet squats felt light. CCS technique is slowly getting better.

Monday: Day 20

Wake up: 430am
Weather: 28 degrees, clear, windy

AM: Strength
Warm up:
Joint mobility
Dynamic stretch
500 m row

Strength:
Goblet Squat: 2 x 5 x 90#
1 Arm Press: 2 x 5 x 60#
Swing: 1 x 30 x 60#
Pull-ups: 5 x 5 (supersetted with above)

Durability:
Sit-ups: 1 x 50
Leg levers: 1 x 50
Band Stretch
Foam roll

Steam x 5 min
Cold Shower

PM: Intervals (Swim)
Warm Up:
Joint Mobility

Endurance:
1 x 250m swim (CSS)
1 x 250m swim (BS)

Durability:
3 x 20 pushups
3 x 20 4 count flutter kicks

Sauna x 20 min
Cold shower

Comments:
Not going to lie, I am getting a little bored of the easy strength template. Body feels rested for the most part and my mobility has really increased which is a plus. Weight is still at 200#. Tuesday starts my weight manipulation phase. I went into my last 50 mile run at a lean 200# and felt heavy. The goal for this coming ultra will be to run at 190#. I will cut back carbs from morning and afternoon meals and that should take care of the extra weight.

Sunday: Day 19

Endurance:
90 min run

Warm up:
1500 m row @ easy pace
Joint Mobility

Primary Movements:
Goblet squat: 2 x 5 x 90# db
1 Arm Press: 3 x 3 x 60# db
Swings: 1 x 30 x 60#
Pull-ups: 6 x 5 (strict)

Durability:
250 m swim (CCS)
15 x OHS, trunk twists
Assisted pistol practice
Joint mobility

10 min hot tub
5 min sauna
5 min steam room

Comments:
Legs felt great on long run. Big refeed post workout.

Saturday: Day 18

Warm up:
800 m run
Brief joint mobility

Primary Movements:
Goblet squat: 2 x 10 x 90# db
1 Arm Press: 3 x 3 x 60# db
Swing: 3 x 10 x 75#
Pull-ups: 8-7-6-5-4-3-2-1

Endurance:
10 x 30/30 row
(All were over 135m, last at 152m)

Durability:
Stair stepper x 10 min
800 m run @ easy pace
15 x OHS and trunk twists
Band stretch

Sauna x 10 min
Steam room x 5 min

Comments:
Nutrition has been pretty solid as of late. Weight is at 200#. Long run scheduled for tmrw. Goblet squats with 90# db were deep and very easy. Pull-ups and chin-ups really need to improve.

Friday: Day 17

Warm up:
1500 m row @ fast pace
Joint Mobility

Primary Movements:
Goblet squat: 2 x 10 x 70# db
1 Arm Press: 3 x 3 x 60# db
Swing: 25-20-15-10-5 x 70# db
Chin-up: 25 total
Loaded Carry: 4 lengths x 90# db

Endurance:
Run: 10 x 30 sec sprint, 15 sec rest
(All done at sub 5:40 pace)

Durability:
800 m run
15 x OHS and trunk twists
Band stretch

Yoga x 10 min
Steam room x 5 min
Hot tub x 10 min

Comments:
Bit the bullet and got a new gym membership with my wife. Steam room is great. Weight is still at 200#.

Thursday: Day 16

Warm up:
None

Primary Movements:
Goblet squat: 1 x 25 x 45#
1 Arm Press: 1 x 10 x 45#
Swing: 1 x 50 x 45#
Pull-ups: 1 x 15
Joint Mobility

Durability
60 min x Ashtanga Yoga
Band stretch

Comments:
Weight at 200#. Yoga felt good. Joint mobility has really opened up my hips

Wednesday: Day 15

60 min run (mixed in approx 8-10 fast intervals ranging from 200-400 m)

Goblet Squat: 1 x 25 x 45#
1 Arm Press: 3 x 5 x 45#

8 rounds:
10 x swing
10 x pushup

Pullup: 1 x 15
Situp: 2 min max (82)

Comments:
Did not do joint mobility and felt it the next morning. Run was done in the snow and ice so intervals got my heart rate up at a high level but speed was not there due to running in a couple inches of snow). Pullups and situps are down, I have not focused on these much but they are still to low. Pullups should be at around 20 and situps should be at 90+. Goblet squats are great, high rep sets really help with my mobility. Body feels fresh.

Before bed I have been taking 5 x fish oil tablets, 2 x vitamin c tablets and 1 x fiber pill. Training has not been extremely strenuous but I still feel that the fish oil is aiding in recovery.

Tuesday: Day 14

Endurance:
32 min run @ easy pace

Primary Movements:
Dbl kb front squat: 3 x 5 x 45's
Dbl kb swing: 5 x 5 x 45's
1 Arm kb press: 3 x 5 x 45
Chin-ups: 5 x 5

Durability:
Get up: 1 x 3 each arm @ 45
Sun Salutations: 10 total
Push-ups: 100 total
Sit-ups: 80 total
Joint mobility

Comments:
Easy pace on run. Body feels fresh. 32 minutes on run, approx 30 min on strength work. Body weight at 200#. Nutrition was minimal but really solid.

Weekend:

Went for a few 30 min easy runs and did a lot of kb snatches and corrective work.