Wednesday, 10/31, Base Building, BSF in the Park

Phase: Base Building
Emphasis: Power Endurance, Durability

Warm up:
4 x 50 yard sprints

Then: Power Endurance (short)
4 x 50 yard sled push @ 45# in wet clay
(45# plate overhead hold while partner goes)

Then:
10 rounds for quality:
5 x pushups into sprint start (approx 20-25 yards)

Then: Durability
45 min kb work @ 30# and 45#
(swing, goblet squat, halos, windmills, deck squats, tgu, 1 arm work etc)

Then:
15 min yoga and pnf stretching

Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: Solid

Tuesday, 10/30, Base Building

Phase: Base Building
Emphasis: Strength, Power Endurance

Warm up:
2 rounds:
10 x ohs @ broomstick
10 x shoulder dislocates
10 x trunk twists
10 x squat
10 x leg swings

Then: Strength
Back Squat:
5 x 135
3 x 195
3 x 225
10 x 245

(8 x chinups, 8 x hurdle overs after each set)

Press:
3 x 105
3 x 115
10 x 125

(8 x chinups, 8 x shoulder dislocates after each set)

Speed skater squats:
3 x 10 @ bodyweight

Leg levers:
1 x 100

Then: Power Endurance (long)
2 mile run (must be sub 12 min)

(11:35)

Then: Cool down
Joint mobility - Maxwells daily dozen
Static stretching
Kb mobility drills

Notes:
Sleep: 6 hours
Weight: 203#
Nutrition: Poor. I always run well if I eat a hamburger before. This goes back to conditioning and pre-season in college. For whatever reason it works. I need to hydrate though as I am way behind on water intake.

Monday, 10/29, Base Building

Rest

Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: Decent

Sunday, 10/28, Base Building

Phase: Base Building
Emphasis: Durability

Warm Up:
Brief joint mobility

Then: Durability
10-1 descending ladder
Swing @ 45# kb
Upright row @  45# kb
Goblet Squat @ 45# kb
Pushup

Then: Metcon
4 rft:
25 x swing @ 45#
25 x pushups
25 x squats

(7:05)

Then: Cool down

Notes:
Sleep: 9 hours
Weight: 202#
Nutrition: Very good

Saturday, 10/27, Base Building

Rest

Notes:
Sleep: 5 hours + 2 hour nap
Weight: 201#
Nutrition: decent
Notes: not much sleep at night. Hunted all evening. Took a rest day.

Friday, 10/26, Base Building

Phase: Base Building
Emphasis: Strength

Warm up:
1000 m row
2 x 5 pullup
2 x 10 swing @ 55#
2 x 10 goblet squat @ 55#

Then: Strength
Deadlift: no belt, vibrams
5 x 135#
5 x 225#
5 x 275#
8 x 305#

Press:
5 x 95#
5 x 105#
10 x 120#

Then: Correctives
3 rounds:
10 x dips
10 x goblet squat @ 55#
10 x back extensions

Then: Durability
Joint mobility / stretch - 20 min
2 x 10 overhead squat
100 x leg levers

Notes:
Sleep: 9 hours
Weight: 201#
Nutrition: minimal, poor. 14 hour fast.
Comments: Did not feel strong today. I have been experimenting with fasting for 14 hours. Energy was fine but strength was flat.

Thursday 10/25, Base Building

Rest

Notes:
Sleep: 7 hours
Weight: 199#
Nutrition: decent

Wednesday, 10/24, Base Building

Phase: Base Building
Emphasis: Strength, Power Endurance

Warm up:
6 x 70 yard sled pushes @ 90#
15 x rdl, press, squat, gm @ 45# bar
Hip hurdles

Then: Strength
Back Squat:
5 x 135
5 x 185
5 x 205
10 x 235

Bench Press:
5 x 135
5 x 165
10 x 185

Then: Power Endurance (medium)
1 mile run @ threshold pace
(5:34)

Then: Durability
Foam roll
Short static stretch
Some dips, pushups, pullups, speed skater squats

Notes:
Sleep: 6 hours
Weight: 204#
Nutrition: Decent. great dinner of turkey burgers, corn bread, butternut squash and vegetable juice.
Comments: I have a 2 mile timed run with the basketball team I coach coming up. After that, training will focus on a spring 50k. Plan of attack will be to run 5-3-1 for strength work with a high volume of body weight assistance work 2x per week. I will not be able to get many longer runs in during the week due to work, family, BSF and coaching so speed work and intervals will take place during the week and a long run in the weekends. Right now I am planning on the long runs always being over 90 minutes. I think I can fit this into my busy schedule but I am sure adjusting will
be needed.

This is a typical lunch these past two weeks. Very good and gives me great energy. Sits well to. Pasta w/ lots of veggies, water and butternut squash soup.

Tuesday, 10/23, Base Building

Phase: Base Building
Emphasis: Rest

Notes:
Sleep: 6 hours
Weight: 202#
Nutrition: Decent
Comments: Did yardwork all night after work.

Monday 10/22, Base Building

Phase: Base Building
Emphasis: Corrective, Durability

10 rounds:
10 x goblet squat @ 45# kb
10 x swings @ 45# kb
10 x pushups

then:
Joint mobility

Notes:
Sleep: 8 hours
Weight: 203#
Nutrition: Good

Friday 10/19, Base Building

Phase: Base Building
Emphasis: Strength, strength endurance

Session 1:
Warmup:
1000 m row
2 x 10 squat
2 x 10 ohs
1 x 15 squat, press, rdl, goodmorning
Then:
Deadlift:
1 x 10 x 135#
1 x 8 x 225#
1 x 1 x 275#
5 x 1 x 315#
Then:
50 x Deadlift @ 225#
Then: durability work
2 x 5 rdl @ 135#
2 x 5 sld @ 135#
Some Pullups
Then: cool down
1.5 mile walk @ easy pace
Foam roll
Static stretch
Hot shower

Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: approx 4000 cals
Comments: legs are still extremely sore from Tuesday.

Thursday 10/18, Base Building

Phase: Base Building
Emphasis: Power Endurance (long), durability

Session 1:
Warm up:
5 min run @ easy pace
Then:
2 mile TT
(11:12)
Then:
5 min run @ easy pace
Then, later
100 x situps
100 x pushups
100 x swings

Notes:
Sleep: 8 hours
Weight: 202#
Nutrition: 4000 cals

Wednesday 10/17, Base Building, BSF in the Park

Phase: Base Building
Emphasis: Power Endurance, durability

Session 1:
Emphasis: Durability
22 min run @ easy pace
Then:
30 min joint mobility
Then:
50 Pullups

Session 2:
Emphasis: Power Endurance (short)
Warm up:
Dynamic stretch
Then:
10 x 50 yard prowler push @ 90#
(1/1 rest)
Then:
Cool down

Session 3:
Emphasis: Durability
24 min run @ easy pace
Then:
Joint mobility

Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: 4000 cals

Tuesday 10/16, Base Building

Phase: Base Building
Emphasis: Strength

Warm Up:
Dynamic Stretch
2 x 10 squats

Then:
20 min squat test @ 225#
(AMRAP in 20 minutes)

(64)

Then:
AMRAP in 10 minutes of step ups @ 45#
(170)

Then:
4 rounds:
5 x bench press (close grip) @ 185#
Hamstring and Quad static stretching

Then: Cool down
2 min max situps (82)
Joint Mobility

Notes:
Sleep: 6 hours
Weight: 201#
Nutrition: 4000 cals
Comments: I was hoping for 100 on the back squat test but fell apart after 10 minutes, I need to also get 200 step ups in 10 minutes w/ 40-45# on my back. Training moving forward will focus on training for a ultra marathon in the spring.

Monday 10/15, Foundation

Rest

Notes:
Sleep: 6 hours
Weight: 202#
Nutrition: 4000 cals

Sunday 10/14, Foundation

Task:
52 min trail run
(10 x long, steep hill sprints in middle)

Saturday 10/13, Foundation

Function:

Dock work (4 hours)

Notes:
Lloaded carries, deadlifts, 1 arm pressing and manual labor all evening. Carries much easier than last year, strength and stamina were at a high level.

Friday 10/12, Foundation: Rest

Rest and recovery - work, travel, BSF.

Thursday 10/11, Foundation

Function:

Unworthy (Courtesy of Gym Jones)
Squat: 80-40-20-40-80
Swing: 40-20-10-20-40
Pullup: 20-10-5-10-20
5 rounds:

(15:21)

Then:
2 rounds:
10 x 1 arm press (each hand) @ 45# kb
10 x upright rows @ 45# kb
10 x bent over rows (each hand) @ 45# kb

Notes:
Sleep: 7 hours
Weight: 201#
Nutrition: Approx 4000 cals
Comments: Due to busy schedule I could not get to the gym tonight so I did this quickly in my apartment.

Wednesday 10/10, Foundation

Function:
Warm up:
2000 m row
15 x rdl, press, squat, goodmorning @ bar

Then:
2x5 deadlift @ 275# (easy, reg grip)
1x20 back squat @ 155# (from pc)
2x5 bench press @ 185# (thumbless)
2x8 strict pullups (easy)
1x100 situps (hard)

Then:
2 rounds:
10 x shoulder dislocates
10 x overhead squats
10 x trunk twists
10 x chinups

Then:
Foam roll

Task:
2 mile run (11:58)

Notes:
Sleep: 7 hours
Weight: 201#
Nutrition: approx 3000 cals
Comments: Deadlift went up easy today. Reset after each rep. Pleased with my pacing on the run. Ran solid 1:30 splits each 400 meters which was my goal going in.

Tuesday 10/9, Foundation

Function:
Warm up:
15 x rdl, press, squat, good morning @ bar

Then:
1x20 back squat @ 155# (easy)
2x5 deadlift @ 245# (slow)
2x5 bench press @ 185# (thumbless, fast)
2x8 strict pullup
1x20 swing @ 70#

Then:
2000 m row (7:23)
(done @ 75-80% effort)

Then: cool down

Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: approx 3500 cals

Monday 10/8, Foundation

Function:
Warm up:
15 x rdl, press, squat, good morning @ bar

Then:
1x20 back squat @ 155# (easy, deep)
2x5 deadlift @ 225# (easy)
2x5 bench press @ 185# (slow)
2x8 strict pullup
1x50 swing @ 45# kb
Lots of core work (crunches, situps)

Then: cool down
Joint mobility work

Notes:
Sleep: 7 hours
Weight: 205#
Nutrition: approx 3000 cals

Sunday 10/7, Foundation

Function:
Dock work (loaded carries, climbing and grip work)

Task:
Warm up:
1 mile run @ easy pace

Workout:
1 mile run @ fast pace(5:40)

Cool down:
1 mile run @ easy pace

Saturday 10/6, Foundation

Task:
2 mile run @ easy pace
Then:
1 mile run @ threshold pace (6:03)
Then:
4 rounds:
60/60 seconds run

Function:
8-1 ladder
Kb snatch @ 45#
Pushup

1-10-1 ladder
Kb swing @ 45#
Pushups

Friday 10/5 Rest

Rest and recovery.

Thursday 10/4, Foundation

Emphasis: Strength

Warm Up:
1000 m row @ sub 7 minute 2000 m row pace
15 x rdl @ bar
15 x press @ bar
15 x squat @ bar
15 x good morning @ bar

then:
Back Squat: 3 x 3 x 225#
Deadlift: 2 x 5 x 225#
Bench Press: 2 x 5 x 185

then:
500 m row (1:35)

Notes:
I have a bad cold/cough so short and sweet today.

Sleep: 7 hours
Weight: 201#
Quiet Time: 15 minutes

Wednesday 10/3, Foundation: Circuit

Emphasis: Short Circuit

AM:
150 pushups throughout the day

PM:
Warm Up:
1 round w/ 45# bar
15 x RDL
15 x Press
15 x Back Squat
15 x Good Morning

Then:
Circuit:
2 x 5 deadlift @ 245#
20 x Press @ 75#
10 x Pullups
10 x Bench Press @ 155#
10 x Pullups (neutral grip)
10 x Incline Bench Press @ 95#
10 x Power Clean @ 135#
20 x Dips
30 x Back Squat @ 135#
20 x Calf Raises @ 90#

Notes:
Sleep: 7 hours
Weight: 201#
Quiet Time: 30 min
Long day at work (15 hours) so did this in about 25 minutes at the gym on the way home to blow off some steam. I had no gym clothes with so I ended up doing this in jeans and a polo shirt.

Tuesday 10/2, Foundation

Emphasis: Endurance <60, Calisthenics

AM:
250 pushups done throughout the day

PM:
40 min run @ easy pace

Then:
Sprint Ladder: 1-5-1
(each length is approx 65 yards)

Then:
Chinup Ladder: 10-1

Notes:
Sleep: 7 hours
Weight: 199.8#
Quiet Time: 60 min

Monday 10/1, Foundation: Power Endurance (long)

Emphasis: Power Endurance (long)

Evening:
Specific warm up: 800 m run
Work out: 3 mile run (20:23)
Cool down: 800 m run

Then: Correctives
5 rounds: AFAP w/ good form
20 x swing @ 45#
20 x pushups
20 x squat

Then: cool down
Joint Mobility

Later:
10-1 descending ladder
Pullups
Swings x 2 @ 45# db
Squats x 2

Then: cool down
Joint Mobility

Notes:
Sleep: 7 hours
Weight: 203#
Quiet time: 45 minutes in am

Friday 9/26 - Sunday 9/28: Rest and Recovery

Traveling to Des Moines, IA for a wedding. Rested due to busy schedule.