Tuesday: Str, End <60

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.

Sunday: Endurance <60

Day 14

5 mile run

Notes:
Swamped. Worked all night.

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.

Saturday: Rest

Day 13

No training due to work.

Friday: Rest

Day 12

Rest day day due to work.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Tuesday: End >90, Str

Day 2:

Endurance:
- 2 hour run (some fast walking)

Strength:
- Dbl kb fs: 1 x 15 @ 2 x 20kg
- Dbl kb press: 1 x 10 @ 2 x 20kg
- Dbl kb swing: 1 x 25 @ 2 x 20kg
- Chin-ups: 1 x 15
- Leg levers: 1 x 50

Durability:
- J/m
- Stretching
- Epsom salt bath (scalding hot)
- Cold shower (ice cold)

Weight:
- 205#
Sleep:
- 7.5 hours
Body:
- Great, refreshed.
Nutrition:
- Banana, large coffee
- 2 scoop whey protein
- sloppy joe, veggies
- strawberry pie
- 2 scoops whey protein
- 1 banana, blueberries
- tortilla and hummus
- 5 x fish oil
- turkey sandwich, small vanilla malt
Notes:
- Added in fast walking on the run and felt great the whole time. Took in no water or food during the run. Body feels refreshed and really solid. I like the Epsom salt baths because they really loosen up my legs and hips. Ate a lot today.

Monday: Int, Str

Day 1:

Session 1:
Endurance:
- 800 m warm up
- 1 mile run (5:40)
- 800 m run (2:41)
- 800 m cool down

Rest 3 hours

Session 2:
Strength:
- Deadlift: 2 x 5 x 225
- Bench Press: 2 x 5 x 185
- Swing: 1 x 25 x 80#
- Chin-ups: 8-1 ladder
- Sit-ups: 1 x 50

Durability:
- kb drills
- j/m
- foam roll
- steam, cold shower

Weight:
- 204#
Sleep:
- 7 hours
Body:
- I felt slow and heavy today. Really lethargic.
Nutrition:
- Nuts
- 2 x large coffee
- Salad w/ chicken and bacon
- Some Chips
- 2 x English muffin w/ pb
- 1 scoop whey protein
Notes:
- Today starts my last 28 day block. This will take me up to 1 week before my race in which I will taper. Nutrition wasn't great, need to up water intake.

Sunday: rest

Very busy weekend.

Saturday: str, cor

1) Warm up:
- Swings and squats

2) Strength:
- 1 arm press: 8-6-4-2 @ 20kg
- Bottoms up press pract @ 20kg
- Goblet squat: 1 x 25 @ 20kg
- 1 arm swings:

3) Durability:
- J/m

Notes:
Solid session.

Friday: Str, wc, dur

1) Warm up:
- J/M
- Barbell complex x 20
- Swings and goblet squats

2) Strength:
- Back squat: 2 x 5 x 225#
- Deadlift: 2 x 5 x 225#
- Bench Press: 2 x 5 x 185#

3) Work Capacity: 30-20-10
- Squats @ 95#
- Push-ups

4) Durability:
- Farmers carry @ 53#
- 100 x leg levers
- 100 x supermans
- J/m, stretch foam roll
- Whirlpool, steam, cold shower

Notes:
Solid session. Will get a long run in this weekend.

Thursday: Str, wc, end <60

1) Warm Up:
- ROM drills, barbell complex x 20

2) Strength:
- Back squat: 2 x 5 x 225#
- Deadlift: 2 x 5 x 225#
- Bench Press: 2 x 5 x 185#

3) Circuit: 5 rounds
- 5 x chin-ups
- 10 x push-ups
- 15 x swings

4) Active Recovery
- Farmers carry @ 80#
- 20 min run @ easy pace
- 20 min swim @ easy pace

Notes:
Active recovery was needed. Farmer carries really help to loosen up my back.

Wednesday: End >90

1) Endurance:
- 95 minute run @ easy pace

2) Durability
- Stretch, J/M

Comments:
Body is sore. Endurance is not where it needs to be.

Tuesday: Str, end <60

1) Warm Up:
- Daily Dozen

2) Strength:
- LCCJ
- KB Front Squats

3) Durability:
- Swings
- Squats
- Pushups
- Pullups

4) Endurance
- 48 min run @ easy pace

Monday: Str, dur

1) Warm Up:
- Daily Dozen

2) Strength:
- LCCJ: 2 x 2 min @ 2 x 20kg (15,15)
- Kb front squats: 3 x 5 @ 2 x 20kg

4) Correctives
- Swings: 1 x 50 @ 20kg
- Squats: 1 x 300 (11 min)
- 1 Arm Press: 2 x 5 @ 20kg

4) Durability:
- Daily dozen + stretch

Notes:
Sleep: 3.5 hours
Weight: 206#
Comments: No run today because of my toe. Should be better for tomorrow.

Day 6

LCCJ:
2 x 2 min @ 2 x 20 kg

OALCCJ:
8 min @ 1 x 20 kg

Squats:
1 x 200

Chin-ups:
Lots

Run:
35 min @ easy pace

Day 5

LCCJ:
3 x 2 min @ 2 x 20 kg

OALCCJ:
8 min @ 20kg

Kb front squats:
8-6-4-2 @ 2 x 20kg

Chin-ups:
8-6-4-2

Run:
60 min @ easy pace

Day 7

Afternoon:
LCCJ:
3 min @ 2 x 20kg (17)
2 min @ 2 x 20kg (15)
1 min @ 2 x 20kg (10)

OALCCJ:
6 min @ 1 x 20kg (approx 60-65)

Kb front squats:
3 x 5 @ 2 x 20kg

Chin-ups:
5 x 5

Run:
1.5 miles @ fast pace (8:40)

Evening:
Yoga:
Vinyasa flow x 60 min

Comments:
Bruised my toe really bad. Had a long run planned for today but decided to skip it and get it done this coming week.

Day 4

Training:

Yoga:
60 minutes w/ focus on hip mobility

LCCJ:
3 min @ 2 x 18kg (20 reps)
1 min @ 2 x 18kg (8 reps)
1 min @ 2 x 18kg (8 reps)

Push-ups:
GTG x 150

Squats:
1 x 100

Swings:
1 x 100 @ 18kg
(Switched hands every rep)

Run:
30 min @ easy pace

Joint mobility
Box breathing

Comments:
I am giving LCCJ a shot. Today was my first day with double kettlebells. It was much tougher than I thought even at a light weight.

Day 3

Training:

Run:
45 min @ easy pace

LCCJ:
5 min @ 1 x 20kg (38 reps)
5 min @ 1 x 20kg (46 reps)
(Switched hands every 5 reps)

Chin-ups:
15-10-5

Push-ups:
GTG x 200

Squats:
1 x 100

Joint mobility

Box breathing

Comments:
This was a good day. 3rd day this week where nutrition has been on par.

Devotion: Glorify the Lord in the fires

"Glorify ye the Lord in the fires."(Isa. 24:15.)

MARK the little word "in" ! We are to honor Him in the trial─in that which is an affliction indeed and though there have been cases where God did not let His saints feel the fire, yet, ordinarily, fire hurts.

But just here we are to glorify Him by our perfect faith in His goodness and love that has permitted all this to come upon us.

And more than that, we are to believe that out of this is coming something more for His praise than could have come but for this fiery trial.

We can only go through some fires with a large faith; little faith will fail. We must have the victory in the furnace. --- Margaret Bottome.

A man has as much religion as he can show in times of trouble. The men who were cast into the fiery furnace came out as they went in─except their bonds.

How often in some furnace of affliction God strikes them off! Their bodies were unhurt─their skin not even blistered. Their hair was unsinged, their garments not scorched, and even the smell of fire had not passed upon them. And that is the way Christians should come out of furnace trials─liberated from their bonds, but untouched by the flames.

"Triumphing over them in it." (Col. 2:15.)

That is the real triumph─triumphing over sickness, in it; triumphing over death, dying; triumphing over adverse circumstances, in them. Oh. believe me, there is a power that can make us victors in the strife. There are heights to be reached where we can look down and over the way we have come, and sing our song of triumph on this side of Heaven. We can make others regard us as rich, while we are poor, and make many rich in our poverty. Our triumph is to be in it. Christ's triumph was in His humiliation. Possibly our triumph, also, is to be made manifest in what seems to others humiliation. --- Margaret Bottome.

Is there not something captivating in the sight of a man or a woman burdened with many tribulations and yet carrying a heart as sound as a bell? is there not something contagiously valorous in the vision of one who is greatly tempted, but is more than conqueror? Is it not heartening to see some pilgrim who is broken in body, but who retains the splendor of an unbroken patience? What a witness all this offers to the enduement of His grace! --- J. H. Jowett.

"When each earthly prop gives under, And life seems a restless sea, Are you then a God-kept wonder, Satisfied and calm and free?"

Day 2

Training:

Run:
800 m run @ easy pace
6 x 400 m
800 m run @ easy pace

Then
All done w/ a 45# kb
1 arm kb front squat: 15-10-5
1 arm press: 5-1 ladder
1 arm swing: 10-1 ladder
Chin-ups: 8-1 ladder (strict)

Then:
Joint mobility
Box breathing
Brief foam roll

Comments:
Forgot my watch for the sprints. Felt slow today. Kettlebell work was pretty solid. 2nd day of tackling movements and playing with rep schemes.

Day 1

Training:
Warm up:
- Joint mobility
- Swings and goblet squats until loose

Strength:
- Dbl kb press: 2 x 5 @ 24kg
- LCCJ (1 arm): 4 x 5/5 @ 24kg
- Swing: 1-10 ladder @ 36kg
- Dbl kb front squat: 2 x 5 @ 24kg
- Pull-ups: 6-1 ladder (strict)
- Weighted pull-ups: 15 x 1 x 18kg
- TGU: 3/3 @ 24kg

Durability:
- Yoga sculpt x 60 min
- Steam x 5 min

Comments:
Nutrition was really solid all day which has not happened in a while. Yoga sculpt is more of a cardio class with yoga mixed in. I went with my wife and sister.

Sunday:

Training:
30 min run @ easy pace

Practiced:
LCCJ
1 handed alternating swings

Epsom salt bath

Comments:
Active recovery day.