Wednesday: DL, Pull, HLR, Sw, Run

WOD 1: Evening
Standard warm up

Deadlift:
10 x 1 x 315# (10 singles with really short rest)

Speed Deadlifts:
6 x 3 x 225# (deadstop)

Pullup: (nuetral grip)
3 x 12

Hanging leg raise:
3 x 12

Swing:
3 x 20 x 55#

Back Extension:
2 x 10 x 45# plate

Run: (pace: 6:30 mpm, incline: 6.5)
8 rounds:
30 seconds on, 15 seconds off

Foam roll/stretch

Daily Report:
Notes: Deadlifts are getting better easier. Hanging leg raises were difficult.
Body: Shoulders are pretty sore from pushups yesterday. Left adductor is a little tight.
Body Weight: 191#
Sleep: 8 hours
Daily Reading: Streams in the Desert

Tuesday: Push

WOD 1:
Pushups:
500 (done in sets of 50 throughout the day)

Daily Report:
Notes: Planned on running today but had an ice storm come in. I will make it up later this week.
Sleep: 6 hours
Daily Reading: Streams in the Desert

Monday: W1,C1 - BS, Pr

WOD 1: 5:00 am
Standard Warm-up

Back Squat:
3 x 5 x 245#

Front Squat:
3 x 6 x 135# (getting used to new movement)

Press:
3 x 5 x 135#

Swing:
2 x 12 x 80#

Pullup (dh, wide grip)
2 x 12

Band Stretch/Static Stretch

Daily Report:
Notes: Squat felt strong. I will be taking a bit more time focusing on warming up and stretching post workout going forward. My hip mobility needs to improve and I think the added focus will help improve both my running as well as my squatting. Press has been stagnant for a while.
Sleep: 6 hours
Body Weight: 192#

Thursday: Dan John Day 12

WOD 1:
Bench Press:
2 x 5 x 185# (second set was tough due to very little rest between sets)

Back Squat:
2 x 5 x 245# (focused on depth, which needs to improve)

Press:
2 x 5 x 135# (getting easier)

Deadlift:
2 x 5 x 275# (easy and fast)

Ab Wheel:
1 x 20

Daily Report:
Notes: Completed in 30 minutes due to a hectic schedule.
Body: fine, left elbow is bit sore.
Sleep: 8 hours

Training Template for Strength and Endurance

This is going to be my training template starting after I finish Dan John's 40 day workout. It will focus on simultaneously increasing strength as well as endurance as I prepare for the Arrowhead 135. The basic premise has been taken from Shane Skowron's "Strength Training for Endurance Athletes", with a few added tweaks of my own. The program will entail 3 days per week of strength training and 5 days per week of running (2 short speed sessions, 3 LSD runs. The focus will be on teaching my body to auto-regulate to a higher workload. I have added front squats into my programming as they are skill that I do not have much experience in yet I feel can benefit my running significantly. Again, I cannot take credit for creating this as much of it has come from the work of Shane Skowron. 

Wednesday: Dan John Day 11

WOD 1: 5:00 am
Back Squat:
2 x 5 x 225# (focused on depth)

Press:
2 x 5 x 135# (getting easier)

Deadlift:
2 x 5 x 245# (fast and easy)

Bench Press:
2 x 5 x 185# (tougher than usual)

Foam Roll/Band stretch

WOD 2: Evening
Run:
5 miles (very icy)

Recovery:
Long stretch/mobiliy/foam roll session

Daily Report:
Notes: Not a very motivated session. Body is still recovering from heavy day on Monday. Tweaked my tricep a bit so will get some stretching in on that. Everytime I try to do dips (Monday) my elbows flare up the next couple of days.
Sleep: 6.5 hours
Reading: Numbers 14

Tuesday

Rest

Monday: Dan John Day 10

Training:
WOD 1: 5:00 am (Day 10)
Back Squat:
5 x 245#
3 x 255#
2 x 265# (Tied PR, felt easy, got good depth)

Press:
5 x 135#
3 x 135#
2 x 145# (easy)

Deadlift:
5 x 275#
3 x 315#
2 x 335# (PR, easy)

Bench Press:
5 x 185#
3 x 195#
2 x 225# (PR, easy)

Assistance:
30 x leg extension
30 x hamstring curl
30 x back extension
30 x dips
30 x hammer curl
40 x db swing (55#)

WOD 2: Evening
Run: Interval work on treadmill for 20 min at 15 incline (30 on, 30 off, 1 min on, 1 min off ect)

Daily Report:
Notes: This was the 10th day of Dan John's 40 day workout. So far I really like it. Hit an easy double on the deadlift at 335# as well as an easy double at 225# on the bench press. I have been doing leg extensions, hamstring curls and back extensions every day and I feel much sturdier on both the squat and deadlift. Swings are becoming much easier as well.
Body Weight: 193#
Sleep: 6 hours
Reading: 2 Corinthians 1-7

Saturday: Run

Training:
WOD 1:
Run: 48 min (13 easy, 35 moderate to fast pace, lots of hills)

Friday: Dan John Day 9

Training:
WOD 1: 5:00 am (Day 9)
Back Squat: 2 x 5 x 245#
Press: 2 x 5 x 135#
Deadlift: 2 x 5 x 295# (PR)
Bench Press: 2 x 5 x 185#
Assistance Work (leg curls, extensions, back extension, ab wheel ect in sets of 30)

Foam Roll/Stretch

Daily Report:
Notes: Deadlifts felt great. The second set was fast and light. I am pleased with my squat progression as well. The weights are slowly feeling easier and I am getting full ROM. Exploding out of the hole is still a weak point.
Nutrition: Has been pretty good lately. I am slowly dialing in what works and what doesn't for me.
Sleep: 6 hours
Reading:

Thursday: Rest

Training:
Rest

Wednesday: Dan John Day 8

Training:
WOD 1:
Back Squat: 1 x 10 x 225#
Press: 1 x 10 x 115#
Deadlift: 1 x 10 x 275#
Bench Press: 1 x 10 x 165#
Swing: 1 x 30 x 55#
Back Extensions: 2 x 15 x 25# plate

WOD 2:
Run: 5 miles w/20# vest

Daily Report:
Notes: Weights felt EASY today. I thought the squats would be tougher. Deadlifts felt great and were done quickly.
Body: Fine, feet a bit sore but nothing to bad.
Body Weight: 194#
Reading: Numbers 14

Tuesday: W34

Training:
WOD 1:
Run: 5 miles (outside, through snow)
Pushups: 2 x 50

Daily Report:
Notes: Snowy but decent weather. Ice slowed me down.
Body: Left achilles is feeling a bit tight.
Body Weight: 194# (weight gain is mostly due to drinking 1/2 to 3/4 gallon of whole milk daily) This hasn't seemed to affect my running yet, which is good.
Sleep: 7 hours
Reading: Numbers 14

Monday: Dan John Day 7

Training:
WOD 1: 5:00 am (Day 7)
Back Squat: 2 x 1 x 265#
Press: 2 x 1 x 155# (PR)
Deadlift: 1 x 1 x 335# (PR)
Bench Press: 3 x 1 x 225# (Tied PR)
Assistance Work

WOD 2: Evening:
2 rounds:
5 min run (9 mpm)
10 min run (4.0/15 incline on treadmill)

Weighted Pullups: 5-4-3-2-1 x 45# (neutral grip)
Pullups: 10-8-6-4-2 (wide grip)

Core work

Daily Report:
Notes: Great session. Squats felt a bit off so I did not push it to hard. All other lifts were relatively easy. I will go for 350 on the deadlift next test day.
Sleep: 7 hours
Reading: 1 Corinthians 8-16