Thursday: Day 4, Week 1

1.) Daily Quiet Time:
Wake Up: 6:00 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 2 Corinthians 1-3

2.) Training: Total (1 hour)


WOD 1: Afternoon


Warm Up:
Dynamic stretch/jump rope

Endurance:
800 m run
10 rounds: 1 min run afap, 1 min rest
800 m run

Stamina:
3 rounds:
Shoulder complex
Hip mobility

Durability:
2 rounds:
50 4 count flutter kicks
50 arm haulers
Active stretch

WOD 2: Evening
Pushups: 4 x 25 (50 regular, 50 tricep)
Hike: 1 hour easy pace

Notes:

• 95 degrees today with a heat index of 105 so it was really hot.
• Legs felt like bricks during the run. Glad I was able to push through. 
• Still working on a template that will help me prepare for the Arrowhead 135 in the most efficient way possible. I think I am close and I have 18 months before I would even be ready so now is the time to dial in and try some new things. 

Wednesday: Day 3, Week 1

1.) Personal Quiet Time: Total: (45 min)
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 1 Corinthians 15-16

2.) Training: Total: (1 hour)
WOD 1: Afternoon:


Warm Up:
Dynamic Stretch
4 rounds:
25 x pushup
25 x squat
25 x 4 count leg lever
10 x arm haulers
Hip mobility drill

Stamina:
4 rounds:
15 x rdl (using 2 35lb dbs)
15 x squat (using 2 35lb dbs)
15 x good morning (using 40lb sandbag)
15 x step-ups (using 40 lb sandbag, high step)
15 x squat (bodyweight)

Durability:
Active stretch/yoga/mobility work

WOD 2: Evening

Endurance: 
Run: 39 min

Tuesday: Day 2, Week 1

1.) Personal Quiet Time: (Total: 45 min)
Wake Up: 4:30
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 1 Corinthians 8-14

2.) Training: Total: (2 hours 30 min)
WOD 1: Afternoon


Warm Up:
Dynamic stretch (10 min)

Work Capacity: (16:31)
5 rounds for time
10 x dips (done between two chairs)
20 x bent over row (using 2 35lb db's)
30 x pushup
40 x sit-up (anchored)
50 x squat

Endurance:
800 m run (easy pace)
8 x 200 m sprints
(measured out 200 steps, each round took 25-30 seconds, 1 min rest between rounds)
800 m run (easy pace)

Durability:
3 x 2:30 planks (left side, front, right side)
Active stretch

WOD 2: Evening

Endurance:
Ruck (70 min)

Monday: Day 1, Week 1

1.) Personal Quiet Time: (Total: 1 hour)
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 1 Corintheans 1-7
Pushups: 1 x 75

2.) Training: (Total: 1 hours 25 minutes of ss)
WOD 1: Afternoon (40 min)

Warm Up:
ROM drills
1 mile run (6:05)
25 x pushups
25 x squats

Stamina:
25,25,20,20,15,15 x thrusters w/40lb sandbag

in between sets of thrusters:
20 x pushups
20 x back extension
20 x sit-ups (un-anchored)

Sport:
Softball for 120 minutes (including many short sprints)

WOD 2: Evening: (45 min)
Endurance:
Run: 4.2 miles (32.51)

Durability:
Long stretching session

Training:

2 mile TT:

12:40 (6:45 out, 5:55 back)

Hike:
4.5 miles

Total miles: 21.9 miles run

Saturday 6.25.11

Training:

AM
Run: 2.8 miles (19:04)

10 rounds:
50 x squats
25 x pushups

Pullups: Ladder
1-10-1

AFTRN
Run: 5.5 mile run (42:19)

Friday 6.24.11

Rest and Recovery: Travel Day

Thursday 6.23.11

Training:

Run: 4.2 miles at moderate pace

Step-Ups: 300 w/40 lb sandbag

Shoulder Complex: 2 rounds

Pushups: 3 x 50 (20 regular, 10 diamond, 10 wide, 10 pike)

Run: 4.2 miles at easy pace

Great Video
http://www.youtube.com/watch?v=QbKp2HeUpkY

Training:

Run:
4.2 miles at moderate pace (31:02, 7:23 min mile pace)

Pullups:
50 in as few sets as possible (21,17,12)

5 rounds for time: (10:45)
20 x pushups
25 x situps
15 x dips
25 x squats

Hike:
A couple of miles, approx 3

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading:
Notes:

• Pleased with the run and pullups. Ran out of energy on the calisthenics work. Was trying to shoot for sub 10 min

Monday and Tuesday

Monday:
Rest and Recovery

Tuesday:
250 x pushups (done in sets of 50 through out the day)
50 x dh pullups (done in sets of 10 through out the day)

Daily Report:
Devotions: done both days
Daily Reading: Studied Titus
Notes:

• Took Monday off. Big time cheat day nutrition wise Monday and Tuesday. Tuesday I woke up early and got the pushups and pullups in.

Weekend Recap

Training:

Friday: Active Recovery
Run:
4.5 miles (33 min)

Saturday:
Run:
5-6 mile run

Chin-ups:
3 x 15

Sunday:
AM:
10 rounds: (20 min)
50 x squats
25 x pushups

PM:
Run:
3 miles (7:40 pace)

AMRAP: 10 min (9 rounds)
7 x squats (2 35lb db's)
15 x crunches
15 x leg levers


Total Milage run for week: Approx 28.2 miles

Training:

Run:
4.2 miles (31:25)

Step-Ups:
200 w/ 40lb sandbag

4 rounds:
10 x single leg RDL (used 35lb db's)
10 x military press (used 35lb db's)

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading: 1 Timothy

Training:

Interval Runs:
800 m run (2:49)
6 x 30 sec max effort sprint, 1 min rest
800 m run (2:41)

Pullups: Ladder, Week 2
22-19-16-13-10-7-4
Neutral grip and rapid fire, all unbroken (rested as needed between sets, did not abuse rest time)

5 rounds:
20 x superman back extensions
30 x pushups
40 x sit-ups (un-anchored)
50 x squats

4 rounds:
25 x pushups
25 x leg levers

2 hours later:

Run:
2.2 miles (easy pace)
2.2 mile walk home

Daily Report:
Devotions: Streams in the Desert, My Utmost for His Highest
Daily Reading: 1 Timothy 1-4

Training:

Run:
2.2 mile TT: (14:19, held a solid 6:30 pace)
400 m walk
2 mile run (threshold pace, did not time)

2 rounds:
25, 20, 15, 10 x thrusters w/40lb sandbag

In between thruster sets:
25 x 4 count flutter kicks
25 x superman back extensions

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading: 1 Samual (reading the story of David)
Notes:

• A little disappointed in my run time. Goal for future will be to hold that 6:30 pace for the full 4.4 miles. Definitively a do able goal and something that will be fun to shoot for. My leg and core workouts will help me achieve this as well. 

Training:

10 rounds:
20 x pushups
25 x situps
15 x dips

Run:
CHI (19:45 seconds at threshold pace)

Pullups:
75 (done as a chipper on a thick bar, knocked off the first 25 in a row which is a new PR)

Softball:
Double header (2+ hours, beautiful night)

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading:

Weekend Recap

Training:

Friday: Took completely off due to travel
Saturday: hiked around a park for a couple miles.
Sunday: Hiked in a state park. Very beautiful and was hilly climb.

Nutrition: poor
Weight: 190lbs

Training:

Run:
LSD run (77 min) very hilly course on the way back. Spent about 10 minutes running on trails at an extremely fast pace.

5 rounds for quality:
15 x dips
20 x bent over rows
30 x push-ups
40 x sit-ups (anchored)
50 x squats

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading: 1 John 1
Notes:

• Very happy with the run. Legs held up great. Started reciting the Lords prayer and the Apostles Creed to help with the boredom which made the time fly. Half way through I found a few very hilly trails and did sprints.

Training:

Run:
19 min CHI run (continuous high intensity, pace between 6:00-6:30 min miles entire time)

Short Chipper: (8:02)
400 jump rope
100 sit-ups (anchored)
50 dumbell swings (35lb db)
20 box jumps (high rock ledge, approx 2 feet high)

Hike:
60 min (easy pace)

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading:
Notes:

• Short, very intense day. Happy with the run time, I really pushed on the last 8 minutes or so. 
• Chipper was tougher than expected. I expected to get the sit-ups unbroken but ended up splitting them up 80-10-10. Db swings were unbroken.
• Originally planned on doing calisthenics tonight but due to soreness in my legs and upper body ill do them tommorrow with step-ups.

Training:

Run:
1 mile: (6:02)

Death by thrusters:
25-20-15-10-5 (used 2 35lb db's)
Between each thruster set did:
25 straight leg sit-ups
25 superman back extensions

10 min AMRAP: (14 rounds)
5 x military press
10 x pushups
15 x squats

Daily Report:
Devotion: Streams in the Desert
Daily Reading: Psalm 27
Notes:

• Thrusters were all unbroken and amrap went well. Need to pace better in the amrap but still glad with the outcome. 103 degree heat today. 

Training:

Run: Long Intervals
4 x 800 m run (2 min rest between)
Splits: 2:30, 2:20, 2:23, 2:23

1 hour softball game

1.5 mile run (approx) easy pace

Pullups: 18-15-12-9-6-3
Pushups: 25 pushups between each pullup set (150 total)

1.5 mile run (approx) easy pace

Training:

25 rounds: (44:49)
25 x pushups
50 x squats

Ring Pullups:
3 x 10

Tabata calf raises

Training:

Pushups:
2 min max: 115

Squats:
2 min max: 119

Training:

Run:
49 min @ moderate pace (very hot and humid out)

Core:
100 x 4 count flutter kicks
100 leg levers

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading:
Notes:

• Just the long run and core work today. Body is feeling pretty beat up and my allergies are in full gear. Hot and humid during the run and lack of proper hydration today at work was felt at about the half way point. Other than that it was a beautiful day to be outside. Covered over 6 miles. 

Training:

ROM drills

Burpee Ladder
20,19,18,17.......3,2,1
Total: 210 burpees in 19:27

Jump Rope:
100 jump rope on the minute for 10 min w/20 lb vest
Total: 1,000

Sit-ups:
2 min max: 85

Daily Report:
Devotion: Streams in the Desert
Daily Reading: Acts 18-19
Notes:

• Rough day at work so I felt like I really needed to relieve some stress. The prison workout of burpees definitely did the trick.Time just seems to go so slow. Last time doing this I finished in 22 min and did not jump or clap overhead on each burpee so PR'd today. 
• Jump rope conditioning was interesting and adding the 20lb vest really added extra work for my calves and ankles.
• Disappointed in my sit-ups. I should be able to be over 100 easily.