Friday: Rest

Day 12

Rest day day due to work.

Thursday: End >60

Day 11:

3.5 mile ruck w/ 45# @ fast pace

Sleep: 7 hours
Body: great
Nutrition: solid
Notes: good day. Really busy at work so this is what I had time for.

Wednesday: End <60, rec

Day 10:

5 mile run @ easy pace

Stretch/mobility work

1 arm press: 2x(5-3-2) @ 20kg
Goblet squat: 1 x 25 @ 20kg
Swing: 1 x 50 @ 20kg

Stretch/mobility work

Rest 2 hours

3 mile walk @ fast pace

Stretch/mobility work

Sleep: 6.5 hours
Body: legs a bit fatigued.
Nutrition: good.
Notes: recovery day. Legs felt heavy. Walk felt really good, beautiful night.

Tuesday: Str, End <60

Day 9:

5 mile run @ medium pace

Stretch/mobility work

Rest 2 hours

5 rounds:
5 x weighted pull-ups @ 14 kg
5 x clean and press @ 2 x 24kg

5 rounds:
5 x front squat @ 2 x 24kg
20 x push-ups

Swings: 1 x 50 @ 24kg

Stretch/mobility work

Sleep: 8 hours
Body: good.
Nutrition: good.
Notes: run felt great. Felt like I could go forever.

Monday: Str

Day 8:

Strength:
- dbl kb press: 2 x 5 @ 2 x 20kg
- dbl kb fs: 2 x 5 @ 2 x 20kg
- swing: 1 x 100 @ 20kg
- push-ups: 70
- pull-ups: 15

Sleep:
- 7 hours
Body:
- good. Recovery day helped.
Nutrition:
- minimal
Notes:
- big day at work. High stress levels. Snuck this in before bed.

Sunday: Str, Rec

Day 7:

Warm up:
- 20 min of J/M
- 10 min of KB drills

Strength:
- Deadlift: 2 x 5 @ 225, then hit singles at 275
- Bench Press: 2 x 5 @ 185
- Kb snatch practice

Durability:
- Brief j/m
- Stretch (focused heavily on hips)

Weight:
- 207#
Sleep:
- 9 hours
Body:
- calves a bit sore. Otherwise good.
Nutrition:
- good.
Notes:
- Drank 1 gallon of water. Improved hydration is something I need to improve on.

Saturday: Str, End <60

Day 6:

Session 1:
Quiet time
J/M

Session 2:
Endurance:
- 60 min @ easy pace

Session 2:
Strength:
- Kb press: 3 x 5 @ 20kg
- Kb jerk: 3 x 5 @ 20kg
- OALCCJ: 3 x 5 @ 20kg
- Front squat: 1 x 15 @ 2 x 20kg
- Oaas: 1 x 50 @ 20kg
- Snatch: practice @ 20kg

Chin-ups: gtg
Push-ups: gtg

Durability:
- Stretch
- j/m

Weight:
- 205#
Sleep:
- 6.5 (quality, woke up refreshed)
Body:
- good
Nutrition:
- good.
Notes:
- Fasted yesterday plus slept with window open and had best nights sleep in a long time.

Friday: Str, P/E medium

Day 5:

Session 1:
Endurance:
- 800 m run to warm up
- 2 mile run all out (11:30)
- 800 m run to cool down

Short rest

Session 2:
Strength:
Dbl kb fs: 3 x 5 @ 2 x 20kg
Dbl kb press: 3 x 5 @ 2 x 20kg
Dbl kb swing: 3 x 10 @ 2 x 20kg
Half snatch: 4 x 5 each @ 20kg
Chin-up: gtg in sets of 5 (25 total)
Leg levers: 1 x 50
Russian twists: 1 x 25 @ 20kg

Durability:
- Stretch
- j/m

Weight:
- 205#
Sleep:
- 7.5 hours
Body:
- Good.
Nutrition:
- Fasted 15 hours, ate minimal after
Notes:
- Run was more difficult than planned. Still pleased with time but I was really pushing it. Felt heavy. I need to improve hydration, not getting enough water. LSD run is planned for tomorrow, then long recovery walk on Sunday if I have time.

Thursday: Rest

Day 4

Rested

Weight: 207#
Sleep: 5.5 hours
Body: Good, weight is a little higher than expected.
Nutrition: Decent, not as good as it should have been.

Wednesday: Str

Day 3:

Strength:
- Deadlift: 2 x 5 x 225# then hit some easy singles @ 275#
- Bench Press: 2 x 5 @ 185#
- Swing: 1 x 25 @ 36kg
- Pull-ups: 5-1 ladder (slow, dh)
- Sit-ups: 1 x 50

Durability:
- LCCJ
- Goblet squats
- 1 arm alternating swings
- Foam roll/stretch

Weight:
- 205#
Sleep:
- 6.5 hours
Body:
- Decent. A little tired. High stress from work.
Nutrition:
- decent. Ate quite a bit today.
Notes:
- Widened stance on deadlifts which made them much easier and engaged more hamstrings and less lower back.

Tuesday: End >90, Str

Day 2:

Endurance:
- 2 hour run (some fast walking)

Strength:
- Dbl kb fs: 1 x 15 @ 2 x 20kg
- Dbl kb press: 1 x 10 @ 2 x 20kg
- Dbl kb swing: 1 x 25 @ 2 x 20kg
- Chin-ups: 1 x 15
- Leg levers: 1 x 50

Durability:
- J/m
- Stretching
- Epsom salt bath (scalding hot)
- Cold shower (ice cold)

Weight:
- 205#
Sleep:
- 7.5 hours
Body:
- Great, refreshed.
Nutrition:
- Banana, large coffee
- 2 scoop whey protein
- sloppy joe, veggies
- strawberry pie
- 2 scoops whey protein
- 1 banana, blueberries
- tortilla and hummus
- 5 x fish oil
- turkey sandwich, small vanilla malt
Notes:
- Added in fast walking on the run and felt great the whole time. Took in no water or food during the run. Body feels refreshed and really solid. I like the Epsom salt baths because they really loosen up my legs and hips. Ate a lot today.

Monday: Int, Str

Day 1:

Session 1:
Endurance:
- 800 m warm up
- 1 mile run (5:40)
- 800 m run (2:41)
- 800 m cool down

Rest 3 hours

Session 2:
Strength:
- Deadlift: 2 x 5 x 225
- Bench Press: 2 x 5 x 185
- Swing: 1 x 25 x 80#
- Chin-ups: 8-1 ladder
- Sit-ups: 1 x 50

Durability:
- kb drills
- j/m
- foam roll
- steam, cold shower

Weight:
- 204#
Sleep:
- 7 hours
Body:
- I felt slow and heavy today. Really lethargic.
Nutrition:
- Nuts
- 2 x large coffee
- Salad w/ chicken and bacon
- Some Chips
- 2 x English muffin w/ pb
- 1 scoop whey protein
Notes:
- Today starts my last 28 day block. This will take me up to 1 week before my race in which I will taper. Nutrition wasn't great, need to up water intake.

Sunday: rest

Very busy weekend.

Saturday: str, cor

1) Warm up:
- Swings and squats

2) Strength:
- 1 arm press: 8-6-4-2 @ 20kg
- Bottoms up press pract @ 20kg
- Goblet squat: 1 x 25 @ 20kg
- 1 arm swings:

3) Durability:
- J/m

Notes:
Solid session.