Saturday, 7/13/13, S/E, End <60

I) Training:

- Foundation: Day 21

Session 1: S/E

10 rounds:

40 x squat

20 x push-ups 

Then:

100 x leg levers 

100 x superman back extensions 

Joint mobility 

Session 2: Endurance <60

5 mile fartlek run 

- 1.5 miles @ moderate pace

- 1 mile @ threshold pace

- 2 miles @ moderate pace

- 800 m @ absolute threshold 

Then: 

Stretch and swim to cool down

II) Nutrition:

- decent. 

III) Rest/Recovery:

- Sleep: 7 hours

- Weight: ?

- Body: lower back felt really solid today. 

IV) Notes:

- plan on continuing to increase volume and see how the body responds. Ran with my sister today who is really fast. On the threshold sections of the run we really pushed hard. 

Friday, 7/12/13, GTG

I) Training:
- Foundation: Day 20

Session 1: Gtg

100 x push-ups done throughout the day

II) Nutrition:
- good. Large quantities though.

III) Rest/Recovery:
- Sleep: 5.5 hours
- Weight: 211
- Body: lower back getting better.

IV) Notes:
- did some push-ups at work and called it a day. Traveled north for the weekend with the family.

Thursday: 7/11/13, Gtg, Str

I) Training:
- Foundation: Day 19

Session 1: Gtg

100 x push-ups done throughout the day

Session 2: Str
Warm up:
Handcuffs, pull aparts, dislocates

Then:
Meadows rows:
3 x 8 x 75#

Stretchers:
1 x 12 x 120, 140, 140#

Deadhangs on pull up bar:
3 x max

Partial pull downs:
3 x 20 @ 130#

1 arm rows:
Approx 100 @ 40# (50 each)

Shrugs:
A ton @ 35# dbs (5 sec hold at top)

3 rounds:
Hammer curls x 8
Mini band tricep pull downs x AMRAP

Poundstone curls:
50 total (33 in a row)

Then:
Walked a few miles to loosen up back
Foam roll
Stretch

II) Nutrition:
- good. Carbs in am, sandwhich, lots of lunch meat at lumch, protein at dinner.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 213
- Body: lower back is still tight.

IV) Notes:
- back is still sore from deadlifts earlier this week. Walking, foam rolling and stretching helped.

Wednesday, 7/10/13, S/E, end<60

I) Training:
- Foundation: Day 18

Session 1: S/E

100 x push-ups done throughout the day

Then:
Using seated leg press with 45# plate on each side:

5 rounds:
20 reps feet high
20 reps feet low
20 push-ups

5 rounds:
20 x feet high
20 x feet low
20 x sit-ups

Then:
Back squat: 4 x 4 x 225#

Then:
100 x leg curls
100 x leg extensions
100 x push press @ 2 x 20# (did not set down)

Then:
30 minute run

Then: later before bed
90 min of yoga

II) Nutrition:
- good. Carbs in am, all protein at lunch, carbs and protein at dinner.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 212
- Body: lower back is toast. Really sore.
- Epsom salt bath
- contrast shower
- dousing 5 gallon buckets x 3

IV) Notes:
- going to be slowly bringing up the volume. My lower back is really sore from the deadlifts. Hopefully the recovery practices today will pay off.

Tuesday, 7/9/13, S/E, end <60

I) Training:
- Foundation: Day 17

Session 1: S/E

100 x deadlift @ 135#
125 x stepups @ 40# pack

45 min run @ easy pace

Stretch

II) Nutrition:
- really solid

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 212 post run
- Body: tired but good.

IV) Notes:
- felt really good to get some solid work in today.

Monday, 7/8/13, Str

I) Training:
- Foundation: Day 16

Session 1: Str

Bench press: 3 x (1-3) @ 185#
Deadlift: 3 x (1-3) @ 225#

II) Nutrition:
- decent

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 215#
- Body: good

IV) Notes:
- had zero time so squeezed this in in about 10 minutes

Sunday, 7/7/13, P/E

I) Training:
- Foundation: Day 15

Session 1: Power Endurance

Warm up:
Joint mobility
OALLCJ practice

Then:
For time:
30 x LCCJ @ 2 x 20kg
(2:59)

Then:
21-15-9
Swings @ 80#
Push-ups
Squats
Sit-ups (un-anchored)
(4:20)

Then:
300 yard farmer carry @ 2 x 20kg

Then:
Cooled down with a short swim

II) Nutrition:
- bad.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: ?
- Body: right Achilles still tight.

IV) Notes:
- good day.

Saturday, 7/6/13, End <60, Str

I) Training:
- Foundation: Day 14

Session 1: Endurance <60

43 min run @ LSD pace

Session 2: Strength

Warm up:
Slalom ski and swimming

Then:
Press: 3 x 5 @ 2 x 20kg
Front squat: 2 x 5 @ 2 x 20kg
Swing: 1 x 25 @ 80#
Farmer carry: 2 x 20kg x 200 yrds

Then:
Cooled down with some OALCCJ practice.

II) Nutrition:
- solid.

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: ?
- Body: right Achilles still a bit tender. It has been sore for a couple weeks from basketball.

IV) Notes:
- good day.

Friday, July 5th, End <60, Str

I) Training:
- Foundation: Day 13

Session 1: Endurance <60

43 min run @ LSD pace

Session 2: Strength

Warm up:
Goblet squats, swings and hip mobility

Then:
Cleans and press: 2 x 5 @ 2 x 20kg
Goblet squat: 2 x 5 @ 80#
Batwing holds: 2 x 5 @ 2 x 20kg
Snatch: 50 (5/5) in 2:12 @ 20kg

Then:
300 yrds farmers carry @ 2 x 20k
200 yrds 1 arm OH carry @ 20kg
(100l, 100r)

Then:
Joint mobility
Swim

II) Nutrition:
- bad

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: ?
- Body: right Achilles a bit tender

IV) Notes:
- none

Thursday, July 4th, Recovery

I) Training:
- Foundation: Day 12

Session 1:
Type: recovery

Back massage from osteopathic student, swam, joint mobility and box breathing.

II) Nutrition:
- decent.

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: ?
- Body: right Achilles a bit tender

IV) Notes:
- none

Wednesday, 7/3/13, Strength

I) Training:
- Foundation: Day 11

Session 1:
Type: Str

Warm up:
Random kb drills with 2 x 20kg and 1 x 80#.

Then:
Press: 2 x 5 @ 2 x 20kg
Front squat: 2 x 5 @ 2 x 20kg
1 arm row: 2 x 10 @ 80# kb
Swing: 1 x 20 @ 80#

Then:
Cooled down with a short swim

II) Nutrition:
- fasted 19 hours, then really big dinner.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: ?
- Body: good

IV) Notes:
- 3rd day of fasting on a 18/6 schedule. It really only took 1 day of adjustment. I am enjoying it so far. Not sure if this would work on days with a big workout planned or when doing more cardiovascular work.

Tuesday: 7/2/13, S/E

I) Training:
- Foundation: Day 10

Session 1:
Type: S/E

60 x OALCCJ @ 20kg (5/5)

Then:
20 x squats
20 x push-up
3 rounds

Then:
2 x 10 chin-ups

Session 2:
Played with my new 80# kb for 20 minutes. Did goblet squats, OALCCJ and swings. The thing is a beast.

II) Nutrition:
- fasted 19 hours, then really big dinner.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 212#
- Body: good

IV) Notes:
- will sand the handle down on my kettlebell this weekend so it will be easier to swing. It is so much fun already.

Monday, 7/1/13, Power Endurance

I) Training:
- Foundation: Day 9

Session 1:
Type: P/E

Warmed up:
Dynamic stretch

Then:
300 yard sled push @ 90#
(150 x low, 150 x high)

Then:
125 squats done in between sled pushes

Then:
300 yard OH carry @ 45# plate

Then:
600 yard suitcase carry @ 45# plate
(300 x right, 300 x left)

Then:
Cool down with joint mobility and a walk with my wife.

II) Nutrition:
- fasted 18 hours, then big dinner. Steak and veggies for dinner.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 212#
- Body: good

IV) Notes:
- loaded carries and especially OH carries really loosen my back up. I really enjoyed fasting today. My attention and productivity increased at work. Drank coffee and water all day.

Sunday, 6/30/13, S/E

I) Training:
- Foundation: Day 8

Session 1:
Type: Baseline

Warmed up with:
Short swim, joint mobility

Then:
60 x OALCCJ @ 20kg (30 each arm)

Then:
5 x 5/5 half snatches @ 20kg

Then:
60 x squats
60 x push-ups

Then:
Cool down with sldl @ 20kg, farmers carry and then slalom skiing.

II) Nutrition:
- not good.

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: 212#
- Body: good

IV) Notes:
- good day.