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.

Saturday: Day 23

2 hours shoveling and snow removal

1 arm snatches: 100 AFAP @ 45# (4:19)
1 arm press: 10-8-6-4-2 @ 45# kb
1 arm row: 10-8-6-5-2 @ 45# kb

Comments:
Felt under recovered so ate big and slept 11 hours.

Friday - rest

Thursday: Day 22

Wake Up: 6:00am
Weather: 30 degrees, clear

PM:
Warm Up:
Joint Mobility
Halos: 1 x 10 x 35# kb
Pumps: 1 x 10
Squats: 1 x 20
Pushups: 1 x 20
1 Arm Swings: 1 x 10 x 35# kb (each arm)

Strength:
Goblet Squat: 5 x 5 x 80# kb
Double Kb Press: 2 x 5 x 53# kb
1 Arm Jerk: 3 x 5 x 53# kb

5 rounds:
10 x swings @ 80# kb
10 x pushups (slow and strict)

Endurance: Intervals
Sprint: 10 x 30/30 (Incline: 15, Speed: 6.4)
Sprint: 10 x 15/15 (Incline: 15, Speed: 7.2)

Durability:
20 min spin bike @ medium pace w/ a few short, hard digs.
Kb Snatch practice
TGU: 5 x each side @ 30# db
Foam Roll
Band Stretch

Sauna x 20 min
Steam x 5 min

Comments:
Started going to a new gym and they have a great selection of kettlebells including an 80# one that is great for swings. I have been taking 5 fish oil tablets before bed and doing a sauna, steam, foam roll and band stretch after each workout. These are really helping in recovery. My volume is not to terribly high right now but as it slowly has been increasing these practices have helped me recover. Long run planned for the weekend.

Wednesday: Day 22

Wake Up: 4:30am
Weather: 16 degrees, clear, windy

AM:
Endurance:
500 m swim @ easy pace (250m x CCS, 250m x BS, 12:30)

Durability:
Hot tub x 10 min
Steam x 5 min
Cold shower

PM:
Warm up:
Joint Mobility

Strength:
Goblet Squat: 2 x 5 x 90# db
1 Arm Press: 2 x 5 x 45# db
Swing: 1 x 25 x 75#
Chinup: 5 x 5 (slow and strict, full ROM)

Endurance:
20 min spin bike @ hard pace

Durability:
Kb snatch and heavy swing practice
Plank: 1 min x FLR, Right and Left
Leg Levers: 1 x 50
Hip mobility
Band stretch

Comments:
Weight this morning was at 198.6#. Nutrition was pretty poor today. My body is not reacting well to processed grains,  I need to minimize them. I have really cut down on my milk intake for the past few weeks, I am going to start adding that back in post workout as I feel it helps in recovery.

Tuesday. Day 21

Wake up: 6:00am
Weather: 24 degrees, flurries

PM:
Warm up:
Joint mobility

Strength:
Goblet squat: 5 x 5 x 90# db
1 Arm Press: 2 x 5 x 50#
Swing: 1 x 50 x 50# db
Chin-up: 1 x 15

Endurance:
15 min CHI run @ threshold pace

Durability:
TGU: 1 x 5 x 30# each side
Windmills: 1 x 5 x 30# each side
Butterfly sit-ups: 1 x 50
500 m swim (CCS)
Foam roll

Sauna x 20 min
Steam x 5 min
Cold shower

Comments:
Goblet squats felt light. CCS technique is slowly getting better.

Monday: Day 20

Wake up: 430am
Weather: 28 degrees, clear, windy

AM: Strength
Warm up:
Joint mobility
Dynamic stretch
500 m row

Strength:
Goblet Squat: 2 x 5 x 90#
1 Arm Press: 2 x 5 x 60#
Swing: 1 x 30 x 60#
Pull-ups: 5 x 5 (supersetted with above)

Durability:
Sit-ups: 1 x 50
Leg levers: 1 x 50
Band Stretch
Foam roll

Steam x 5 min
Cold Shower

PM: Intervals (Swim)
Warm Up:
Joint Mobility

Endurance:
1 x 250m swim (CSS)
1 x 250m swim (BS)

Durability:
3 x 20 pushups
3 x 20 4 count flutter kicks

Sauna x 20 min
Cold shower

Comments:
Not going to lie, I am getting a little bored of the easy strength template. Body feels rested for the most part and my mobility has really increased which is a plus. Weight is still at 200#. Tuesday starts my weight manipulation phase. I went into my last 50 mile run at a lean 200# and felt heavy. The goal for this coming ultra will be to run at 190#. I will cut back carbs from morning and afternoon meals and that should take care of the extra weight.

Sunday: Day 19

Endurance:
90 min run

Warm up:
1500 m row @ easy pace
Joint Mobility

Primary Movements:
Goblet squat: 2 x 5 x 90# db
1 Arm Press: 3 x 3 x 60# db
Swings: 1 x 30 x 60#
Pull-ups: 6 x 5 (strict)

Durability:
250 m swim (CCS)
15 x OHS, trunk twists
Assisted pistol practice
Joint mobility

10 min hot tub
5 min sauna
5 min steam room

Comments:
Legs felt great on long run. Big refeed post workout.

Saturday: Day 18

Warm up:
800 m run
Brief joint mobility

Primary Movements:
Goblet squat: 2 x 10 x 90# db
1 Arm Press: 3 x 3 x 60# db
Swing: 3 x 10 x 75#
Pull-ups: 8-7-6-5-4-3-2-1

Endurance:
10 x 30/30 row
(All were over 135m, last at 152m)

Durability:
Stair stepper x 10 min
800 m run @ easy pace
15 x OHS and trunk twists
Band stretch

Sauna x 10 min
Steam room x 5 min

Comments:
Nutrition has been pretty solid as of late. Weight is at 200#. Long run scheduled for tmrw. Goblet squats with 90# db were deep and very easy. Pull-ups and chin-ups really need to improve.

Friday: Day 17

Warm up:
1500 m row @ fast pace
Joint Mobility

Primary Movements:
Goblet squat: 2 x 10 x 70# db
1 Arm Press: 3 x 3 x 60# db
Swing: 25-20-15-10-5 x 70# db
Chin-up: 25 total
Loaded Carry: 4 lengths x 90# db

Endurance:
Run: 10 x 30 sec sprint, 15 sec rest
(All done at sub 5:40 pace)

Durability:
800 m run
15 x OHS and trunk twists
Band stretch

Yoga x 10 min
Steam room x 5 min
Hot tub x 10 min

Comments:
Bit the bullet and got a new gym membership with my wife. Steam room is great. Weight is still at 200#.

Thursday: Day 16

Warm up:
None

Primary Movements:
Goblet squat: 1 x 25 x 45#
1 Arm Press: 1 x 10 x 45#
Swing: 1 x 50 x 45#
Pull-ups: 1 x 15
Joint Mobility

Durability
60 min x Ashtanga Yoga
Band stretch

Comments:
Weight at 200#. Yoga felt good. Joint mobility has really opened up my hips

Wednesday: Day 15

60 min run (mixed in approx 8-10 fast intervals ranging from 200-400 m)

Goblet Squat: 1 x 25 x 45#
1 Arm Press: 3 x 5 x 45#

8 rounds:
10 x swing
10 x pushup

Pullup: 1 x 15
Situp: 2 min max (82)

Comments:
Did not do joint mobility and felt it the next morning. Run was done in the snow and ice so intervals got my heart rate up at a high level but speed was not there due to running in a couple inches of snow). Pullups and situps are down, I have not focused on these much but they are still to low. Pullups should be at around 20 and situps should be at 90+. Goblet squats are great, high rep sets really help with my mobility. Body feels fresh.

Before bed I have been taking 5 x fish oil tablets, 2 x vitamin c tablets and 1 x fiber pill. Training has not been extremely strenuous but I still feel that the fish oil is aiding in recovery.

Tuesday: Day 14

Endurance:
32 min run @ easy pace

Primary Movements:
Dbl kb front squat: 3 x 5 x 45's
Dbl kb swing: 5 x 5 x 45's
1 Arm kb press: 3 x 5 x 45
Chin-ups: 5 x 5

Durability:
Get up: 1 x 3 each arm @ 45
Sun Salutations: 10 total
Push-ups: 100 total
Sit-ups: 80 total
Joint mobility

Comments:
Easy pace on run. Body feels fresh. 32 minutes on run, approx 30 min on strength work. Body weight at 200#. Nutrition was minimal but really solid.

Weekend:

Went for a few 30 min easy runs and did a lot of kb snatches and corrective work.