Day 16
5 mile run @ east pace
J/M
Rest 90 min
Warm up:
Barbell complex x 20
Strength:
Deadlift: 2 x 5 x 225 (fast)
Bench press: 2 x 5 x 155 (w/pause)
Pull-ups: 6 x 5 (pause, complete dh)
Swing: 1 x 25 x 80#
Durability:
Kb and bw drills x 15 minutes
Foam roll
J/M
Sauna, hot tub, cold shower
Sleep: 6.5 hours
Body: good
Nutrition: solid. Added in some carbs today but got in a lot of protein.
Notes: first day in a while where I left gym feeling refreshed. Good day overall.
Tuesday, April 30, 2013
Monday: Endurance <60
Day 15
5 mile run @ easy pace
Notes:
Very busy day at work and then had to teach BSF at night. Snuck in this run in between. Have been neglecting my stretching and mobility work the past few days and I can tell.
5 mile run @ easy pace
Notes:
Very busy day at work and then had to teach BSF at night. Snuck in this run in between. Have been neglecting my stretching and mobility work the past few days and I can tell.
Sunday, April 28, 2013
Friday, April 26, 2013
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.
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, April 24, 2013
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.
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, April 23, 2013
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.
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, April 22, 2013
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.
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.
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.
Sunday, April 21, 2013
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.
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, April 19, 2013
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.
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.
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.
Thursday, April 18, 2013
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.
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.
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