Tuesday, March 26th, 2019. Sealfit Day 3

9:00am

Work Capacity:
1.5 mile run

10 rounds:
5 x neutral grip pullups
10 x pushups
15 x squats

1.5 mile run

 - 46 minutes

15 min break

Strength: 
3 x 10 dbl kb front squats @ 2 x 45's
 - 5 x ring pullups between each set

Stamina:
Chipper:

50 x goblet squats @ 60#
 - 3-2-1 ring pullups every time you set the kb down (4 rounds)

100 x step-ups wearing 40# vest (high step bench in front yard)

Farmer carry @ 40# vest + 2 x 45's (2 x laps around the house, up and down stairs and hills)

Durability / Cool down:
11 min run (the very hilly circle)

20 min yoga and box breathing

Comments:
2 hours 20 minutes total.

Took my time and enjoyed being outdoors.

Made a training area in the garage. Hung rings from beams, have an open area for kettlebells and area to store weight vest, bands and other equipment. When I can get my barbell and weights back from school I will get a space organized for those as well.

Saturday, March 23rd, Sunday, March 24th, Monday, March 25th - Active Recovery

Spring cleaning and outdoor work. Played with boys outside quite a bit.

Comments:
Very sore from Thursday and Friday's training. Walking and hauling being outside really helped.

Friday, March 22nd, 2019, Sealfit Day 2

6:00am:

Strength:
Work up to a 10rm bench press (185 x 7)

then:
1 x 10 bench press @ 155
1 x 10 bench press @ 135
1 x 10 bench press @ 95

Stamina:
Chipper:
50 x bench press @ 75#
75 x pushup
400m walking lunge

Durability:
Yoga x 15 minutes

In the PM:
Got some spring cleaning work done outside (active recovery)

Thursday, March 21, 2019 - Sealfit

6:00am:

Warm Up:
Joint mobility
1 x 5 deadlifts @ 135
1 x 5 deadlifts @ 185

Strength:
Work up to a 10rm dealift (245#)

1 x 10 deadlift @ 225
2 x 10 deadlift @ 185

Stamina:
5 rounds @ a solid pace
15 x deadlift @ 135
20 x bench hurdle over
40m bear crawl

Work Capacity:
15 x thruster @ 2 x 60# kbs
200m run
20 x thruster @ 2 x 45# kbs
400m run
30 x thruster @ 2 x 30# kbs
800m run

(17:56)

Durability:
Band stretch, yoga, box breathing x 15 minutes

Comments:
Time: 90 minutes
Weight: 209#
Sleep: 5.5 hours
Tough one. Stayed light on deadlifts to ease back into things. Work capacity was tough...
Felt good to get after it again.

Thursday, July 12th, 2018, Active Recovery

Early AM: 

Coach S/C x 3 hours 

in the afternoon: 

2 x 8/8 1h press @ 45 

2 x 8 chinups 

2 x 8 goblet squat @ 60 

2 x 20 2h swing @ 80 

Suitcase carries @ 60 (short) 

then: 

Coach private hoops lessons x 2 hours 

Comments: 

Body a little banged up. Adjusting to running again. With running plus coaching, knees are a little sore but no pain. DMPM still my go to in regards to workouts. Always leaves me feeling more refreshed afterwords than before I began. Traveling north tonight. Going to try to get a couple longer runs in this weekend and hopefully take Sunday as another active recovery day. 

Weight: 209#

Been fasting most of the recent days until past lunch time. Feels good but energy is a bit lower than I would like. Need a little food with all the coaching and being on my feet all day. Typically do not get hungry until about 1-2pm. Just black coffee until then. If I am active that day and go longer than 2 energy levels start to drop and not at my best. 

Wed: July 11th, 2018, ES, Sprints

In the Afternoon:

Joint mobility

then: DMPM
2 rounds:
15 x swings @ 45
5 goblet squats @ 45
10 x pushups
5 x chinups

then: Easy Strength
2 x 5 deadlift @ 225
2 x 5 dbl kb press @ 2 x 45's
2 x 5 dhnk chinups
1 x 20 2h swings @ 80

then: sprints
8 x 110 yard sprints on soccer field (EMOTM)

then: coaching
Coach private hoops lessons x 3 hours

Tue: July 10th, 2018, ES, Murph, lsd run

Early AM:

Coach S/C x 3 hours 

In the Afternoon: 

warm up: 

3 rounds of DMPM 

15 x 2h swings @ 45 

5 x goblet squats @ 45 

10 x pushups

5 x chinups 

then: 

2 x 5 deadlift @ 225

2 x 5/5 1h press @ 45 

2 x 5 dhnk chinup 

1 x 20 2h swing @ 80 

then: 

10 min run (barefoot around soccer fields) 

100 x chinup (kipped like crazy at the end)

200 x pushup 

300 x squat 

10 min run (barefoot around soccer fields) 

then: cool down 

400m heavy bag carry (shouldering and bearhug)

Yoga x 15 min 

In the evening: 

Coach private basketball lesson x 1 hour  

then: 

Coach summer league basketball team x 2 hours 

Comments: 

Weight: 210# 

bodyweight movements are pretty aweful while carrying the extra weight and out of practice. 

Goal weight is 190-195# as quickly and safely as possible. 

Deads went up easy. 

Mon: July 9th, 2018, end < 60, dmpm

Early AM: 

Coach S/C x 3 hours 

In afternoon: 

Coach private hoops lessons x 2 hours 

In the PM: 

Swimming lessons with the boys.

Late PM: 

45 min run @ easy pace 

Then: 

2 x 5 1h press @ 45 

2 x 10 goblet squat @ 45 

4 x 10/10 1h swing @ 45 

Comments: 

Weight: 213 on Sunday weigh in

Too heavy, too soft. Bad nutritional habits. Bad life balance. Super hectic year personally. 

Sun: July 8th, 2018, end < 60

In the afternoon: 

25 min run @ easy pace 

Sat: July 7th, 2018, voyageur 50 mile run training start

31st birthday today. Next voyageur 50 mile ultra is July 28th, 2018. Still bothers me that I quit at 40 miles almost 5 years ago. Going to dedicate myself to completing it right after my 32nd birthday. 

In the AM: 

50 min run @ Cabin (landing and back)

Thur: May 17th, 2018, apex hills + kb's and hill sprints

In the AM:

Apex Hills x 12 min
short hill sprint
10 x 2h swings @ 60
 - approx 15-18 rounds

then: cool down
Box breathing and kokoro yoga

In the PM:

suitcase carry 60# kb to the hill by soccer field

then:
5 x duku duku's @ 60# kb
 - 5 x goblet squat, run uphill while carrying kb, 10 x swings then carry kb back down. Goal is to now put the kb down during the required rounds.

then:
2 rounds:
5/5 x deadstop kb snatches @ 60
hill sprint

then:
2 rounds:
5/5 x deadstop kb clean @ 60
hill sprint

then:
2 rounds:
8/8 kb push press @ 60
hill sprint

then: cool down
2 x 60/60sec 30m interval sprints (9 full lengths each round)

Sun salutations and breathing excercises

Comments:
had a bit of time after work, too beautiful outside to be in the weightroom. Had to get outside.

Wed: May 16th, 2018 rest

Tuesday, May 15th, 2018 - ES + Litvinovs

In the afternoon:
Sun Salutations + Joint mobility

In the PM:
2 x 5 deadlift @ 245
2 x 5 bench press @ 165
2 x 7 dhnk pullups

then:
3 rounds:
20 swings @ 80# kb
100 yard sprint, last 15 yards straight uphill

then:
Kokoro yoga and breathing

Thursday, May 10th, 2018, BHM

In the PM:

Joint mobility

then:
5-3-2 dbl kb press @ 2 x 60's
 - 150 yard run in between each rung

2 x 5 dbl kb front squat @ 2 x 60's
 - 150 yard run in between each rung

20-18-16-14-12-10-8-6-4-2 x 2h swings @ 60
 - 50 yard run in between each rung

200 yard farmer carry @ 2 x 60's

then: cool down
box breathing x 5 min
Sun salutation A x 3

Comments:
weight: 207 or so
No energy to train after work so went outside with the kettlebells and tried to enjoy the outdoors.