Saturday:

AM:
60 min ruck @ 42#
75 min run @ easy pace

PM:
Joint mobility

Goblet squat:
2 x 10 x 53#
2 x 5 x 80#

1 arm press:
4 x 5 x 53#

Swing:
4 x 10 x 80#
1 x 50 x 53# (alternating 1 hand)

LCCJ (1 arm)
5 x 5/5 x 53#

Push-ups/pull-ups were done between all sets.

Mobility work
Band stretching

Comments:
This was a solid day. Ruck and run both felt great. Nutrition has been terrible as of late and weight has gone up a few pounds but my running has felt much better. I am still trying to figure that out.

March 29th, Daily Devotion

Streams in the Desert

"Consider the lilies, how they grow."(Matt. 6:28.)

"I NEED oil," said an ancient monk; so he planted an olive sapling. "Lord," he prayed, "it needs rain that its tender roots may drink and swell. Send gentle showers." And the lord sent gentle showers. "Lord," prayed the monk, "my tree needs sun. Send sun, I pray Thee. "And the sun shone, gilding the dripping clouds. "Now frost, my Lord, to brace its tissues," cried the monk. And behold, the little tree stood sparkling with frost, but at evening it died.

Then the monk sought the cell of a brother monk, and told his strange experience. "I, too, planted a little tree," he said, "and see! it thrives well. But I entrust my tree to its God. He who made it knows better what it needs than a man like me. I laid no condition. I fixed not ways or means. `Lord, send what it needs, 'I prayed, `storm or sunshine, wind, rain, or frost. Thou hast made it and Thou dost know.'"
--- Selected


Yes, leave it with Him, The lilies ad do, And they grow --- They grow in the rain, And they grow in the dew --- Yes, they grow: They grow in the darkness, all hid in the night --- They grow in the sunshine, revealed by the light --- Still they grow.

Yes, leave it with Him, 'Tis more dear to His heart, You will know, Than the lilies that bloom, Or the flowers that start `Neath the snow: Whatever you need, if you seek it in prayer, You can leave it with Him─for you are His care. You, you know.
--- Selected.

Thursday: Off

Off due to work schedule

Wednesday: Run, KB

WOD 1:
55 min run (vibrams, muddy) @ easy pace

WOD 2:
20 minutes of KB drills: goblet squats, 1 arm presses, swings, windmills, pushups, chinups.

Comments:
Set the timer for 20 minutes and did kb drills at a constant pace for 20 minutes. Got in lots of swings and chinups. KB used was 45#.

Tuesday:

WOD 1:
Warm up:
250 x leg press @ 80#
100 x swings @ 36# kb
50 x push-ups

Strength:
Deadlift: 2 x 5 x 225
Bench press: 3 x 3 x 185
LCCJ: 4 x 5 x 53# kb
Goblet squat: 2 x 5 x 80# kb
Pull-ups: lots of dead hang

Durability:
1000 m row
Foam roll
Band stretch

WOD 2:
45 min run @ easy pace

Comments:
Nutrition was terrible. Need to be better.

Monday: DL, PR, LP, Swim

PM:
100 x swings @ 36lb kb
Snatches, pushups, goblet squats until legs loosened up (this took a while)

Deadlift: 2 x 5 x 225#
Press: 3 x 3 x 135#

7 rounds:
30 x leg press @ 140#
20 x pushups

Swim intervals:
500 m @ easy pace and then 25m, 50m and 100m sprints (freestyle and breaststroke)

Hot tub x 10 minutes

Comments:
Legs are sore, I have not done much joint mobility work and band stretching the past couple days and I can tell a negative difference in my recovery.

Sunday: Cals, CHI run

AM:
400 x stationary lunges
250 x squats
150 x push-ups (gtg)

PM:
2 mile run @ fast pace
(11:41)

Epsom salt bath

Comments:
Snow is not so thick so have done my runs in my vibrams. Calves and quads are sore. I really enjoy high volume.

Saturday: Int, Cals

AM:
1 mile run @ easy pace
7 x 400 m sprint on 2 minutes
(All under 1:25, a bit icy)
800 m run @ easy pace

10 rounds:
20 x squat
10 x push-up

200 x Hindu squats
100 x 1 arm presses @ 30#

Comments:
My body really tends to adapt well to higher volume so I will be adding in a bit more.

Friday: Day 28

Covered all 5 movements with kb. This was basically a durability workout.

Thursday: Day 27

Step-ups: 1 x 100 @ 2 x 25# dbs (24 inch)

Then:
Dbl kb front squat: 2 x 5 x 53#
Dbl kb press: 2 x 5 x 53#
Swing: 2 x 20 x 80#
Push-up: 2 x 25

Then:
Sgl kb front squat: 2 x 5 x 53#
1 arm jerk: 2 x 5 x 53#
Alternating 1 arm swings: 2 x 20 @ 53#
Push-up: 2 x 25

Then:
Leg press: 2 x 100 @ 100#

Then:
Yoga x 60 min

Comments:
Full day of work. Low intensity. I will get in less swimming this week but have another long run, an interval session and a CHI session to still get in this week.

Wednesday: Rest

Rest - work and end of the year basketball party.

Tuesday: Day 26

Wake up: 6:00am
Weather: 20 degrees, -10 windchill, sunny

Endurance:
Run: 2 hours @ easy pace

Rest 60 minutes

Warm up:
Joint mobility

Strength:
Dbl KB Press: 2 x 5 x 53#
Goblet squat: 1 x 25, 10 @ 53#
Swing: 1-15 breathing ladder @ 53#

Durability:
Clean and jerk practice
Shoulder dislocates: 2 x 10
OHS: 2 x 10
Foam roll
Long joint mobility
Band stretch

Sauna x 20 min
Hot tub x 5 min

Comments:
Solid day. Endurance is slowly coming around. Strength work was light and easy today, more like an extended durability session. Sauna felt great after I was finished. Post workout meal is below:

Monday: Day 25

Wake up: 5:30am
Weather: 20 degrees, cold, snowy, windy

Warm up:
Joint mobility
1 arm swings and snatches with 36# kb

Strength:
Goblet squat: 2 x 10 x 80# kb
Double kb press: 2 x 5 x 53# kbs
Swing: 5 x 10 x 80# kb
Push-ups: 5 x 10 (strict, slow)
Pull-ups: 5 x 5 (strict, slow)

Endurance: Swim Intervals
Swim: 5 x 100 m sprints
(BS, all under 1:59)

Durability:
Joint Mobility
Quick band stretch

Hot tub x 5 min
Steam x 5 min

Comments:
I am a not a very fast swimmer. It feels really good to get in the water though.

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.