Sun: p/e, metcon, burpees, basketball

Workout: 

10 min run w/ a few hard digs

Then: 

8 x (30/30) sprints @ threshold pace

Then: cool down

5 min run @ easy pace

Then: after a short rest 

50 x burpee (3:40)

Then: 

10-1 pushup ladder, between each rung do 20 x 2h swings @ 45#

(8:43)

Then: cool down

Form shooting x 125 makes

Cold swim 

Sat: basketball, burpees

Workout: in the PM

35 min x Steve Nash shooting drill 

Then: 

5 min x Kb drills @ 45#

Then: 

100 x burpee (9:18)

Then: 

Relaxed stretch 

Comments: 

Aweful. No mental toughness.

Fri: End <60 (trail), Str/end

Workout: early AM

Cold swim 

Then: 

5 min trail run @ easy pace

Then: 

45 min trail run @ easy pace w/ 6-7 long hard threshold paced digs

Then: cool down

5 min trail run @ easy pace

Then: later in AM

2 rounds of kb complex @ 45# (x 6 reps each)

Then: cool down

5 min x relaxed stretch 

10 min x slalom ski 

Comments: 

Great to get on the trail again. Kettlebell complex is approx 5 min per round so time under tension adds up. This takes care of grip work as well. 

Thur: p/e, ES (33/40)

Workout: Early AM

Elliptical to hell 

50-40-30-20-10 cals (1/1 work to rest)

Then: 

5-3-2 deadlift @ 225#

In between each rung:

5 x strict rafter pullups 

10 x perfect pushups (paused)

10 x goblet squat @ 45#

10 x 2h swings @ 80#

Then: cool down

Relaxed stretch 

30 min walk to church, 10 min shooting baskets while junior giggled. 

Comments: 

Weight: 201#. 

P/E needs work. 

Wed: endurance <60, ES (32/40)

Workout: Early AM

20 min walk with junior (recovery)

Then: late in the PM

45 min run @ recovery pace w/ my sister 

Then:

2 rounds of kb complex @ 45#

10 x goblet squat

10 x 2h swing 

6/6 x 1h swing 

6/6 x 1h clean 

6/6 x 1h press 

6/6 x 1h high pull

10 x head cutter 

5 x strict rafter pull-up 

20 x strict pushups (pause at bottom)

Then: 

5-3-2 x deadlift @ 225#

Then: 

Relaxed stretch 

Comments: 

Complex was fun, nice change of pace. 

Tue: P/E (med), ES (31/40)

Workout: PM

20 min bike w/ a some long hard digs 

Then: 

2 x 400m sprint/30 sec rest (1:19, 1:17)

1 min rest (30 sec included from above)

Then: 

2 mile run @ threshold pace (12:00)

Then: 

12 min bike w/ a few hard digs 

Then: later 

2 x 5 deadlift @ 225#

Then: 

5-4-3-2-1 ladder 

Strict rafter pullups 

1h press @ 45# kb

Goblet squat w/ pause @ 45# kb

Then: 

1 x 20 2h swing @ 80#

Then: 

1 x 60/60 farmers carry hold @ 80#

Then: cool down

10 min warrior yoga 

Contrast shower 

Comments: 

Made the 2 mile run in < 12 min but it was rougher than expected. Need to drop about 10# and improve medium distance power endurance. 

Mon: ES (30/40)

PM:

2 x 5 deadlift @ 225#

2 x 7 weighted pushups @ 40# vest

2 x 5 strict rafter pullups (slow and controlled)

1 x 25 2h swings @ 80# kb
3 x 30/30 farmer carry hold @ 80# kb

Then: cool down

50 x band pull downs

50 x band curls 

10 min yoga

Comments:
Did late due to BSF. Will try to get at least 10 min of yoga in for cool down moving forward, seems to help my back from deadlift volume. Band work really helps elbows and upper body feel good. 

Gym Jones - Spartan Race Template and Basic Endurance Template

Spartan Race / Expedition Template:
Mon:
- rest or 30-60 min easy swim or non impact cardio
Tue:
- AM: Gym (strength, core work, single leg, shoulder mobility
- PM: Interval running (short p/e ie: 6 x 30/30, 3 blocks, 4 min rest between blocks.)
Wed:
- AM: 60-90 min run @ 65-75% MHR
- PM: 60 min bike or swim @ easy pace
Thur:
- AM: Gym (sim to tuesday)
- PM: Running intervals (long, ie 5 x 1 mile repeats)
Fri:
- AM: 60-90 min run or hike @ easy pace
Sat:
- Race simulation (go long, 3+ hours mixing in BW movements, burpees, rope climbs) or DO whatever your event or expedition requires. Sport specific day)
Sun:
- 90-120 min run or hike at 65% MHR

Simplified Endurance Template:
Mon: rest or easy work (1 hour)
Tue:
- AM: Gym
- PM: 1 hour of intervals
Wed:
- AM: 90 min tempo work
- PM: 1 hour easy
Thur:
- AM: Gym
- PM: 1 hour intervals
Fri:
- AM: 90 min tempo
- PM: 1 hour easy
Sat:
3+ hours @ 75-80% MHR
Sun:
3-4 hours @ 65-80% MHR

Sun: rest

Rest due to travel

Sat: ES (29/40)

In the PM: 

Joint mobility

Kb drills @ 45#

Then: 

2 x 10 rdl @ 45# kb

2 x 5/5 LCCP @ 45# kb

2 x 10 goblet squat @ 45# kb

Then: 

3 rounds:

15 x 2h swings @ 45#

15 x pushups 

Fri: rest

Rest due to travel

Thur: interval sprints, ES (28/40)

In the PM:

6 x (400m/30) @ 1:20 pace. If any sprint is over 1:20 then workout is done. Completed all 6 rounds. 

Then: 

2 x 5 deadlift @ 205#

2 x 5/5 LCCP @ 45#

2 x 10 goblet squat 

Then:

3 x 5 pullups (30 sec rest between)

1 x 50 pushups 

2 x 12 ring rows

1 x 50 2h swings 

3 x 100 jump rope 

Then: cool down

Warrior yoga

Comments: 

Sprints were good. Did workout outside to sweat out food poisoning from last night.

Wed: House work

In the PM:
2.5 hours of demo work on a home.

Comments:
Food poisoning from cheap Chinese food at lunch.

Tue: LSD, ES (27/40)

5:20am
43 min run @ easy pace

Then: cool down
Douse
Joint mobility
Cold shower
20 min walk w/ Junior @ easy pace

In the PM:

Joint mobility

2 x 5 deadlift @ 205#

2 x 5 rafter pullups

2 x 10/10 LCCJ @ 45#

1 x 5/5 windmills @ 45#

Then: cool down

Band work

Cold shower

Mon: ES (26/40)

In the PM:

2 x 5 deadlift @ 205#

2 x 5 strict rafter pullups 

2 x 5/5 1h press @ 45# kb

3 x 10/10 1h swings @ 45#

Some Oh holds @ 45# kb

Then: cool down

Stretch 

Cold shower

Sun: 8/17/14, rest and house work

Rested and did house projects all day. Lots of loaded carries.

Sat: 8/16/14, A/R

Early AM: 

60 min walk 

Then:

200 x grid push-ups 

In the PM: 

60 min walk 

Analysis: 

Sleep: 6 hours

Weight: 198#

Nutrition: 1 meal at dinner

Comments: working on the long fasting still. Adding running in with it has been difficult. 

Fri: 8/15/14, s/e, end <60

In the AM:

200 x grid push-ups 

In the PM: 

40 min run @ easy pace

Analysis:
Sleep: 7 hours (better)
Weight: N/A
Nutrition: fasted 15 hours
Comments: Long fast again then ate quite a bit at dinner. 

Thur: 8/14/14, s/e, p/e (med)

In the AM:

200 x grid push-ups 

In the PM:

2 mile run @ fast pace (11:47)

Then: cool down

400m walk 

Relaxed stretch 

Hot shower

Analysis:

Sleep: 7 hours (poor quality)

Weight: N/A

Nutrition: fasted 22 hours

Comments: still sick w/ bad cold. 

Tue: 8/12/14 - Wed: 8/13/14 - Sick

Sick with cold. Got it from Junior. Really hit me hard. Trying to get it under control before workouts start again.

Analysis:
Sleep: 8 hours (not quality)
Weight: 198#
Nutrition: Poor, felt sick so tried to get as many calories of comfort food in as I could. Weight actually dropped which was odd.
Comments: Sinus' stuffed up and throat really scratchy and sore. Planning on trying a 24 hour fast on Thursday so see if that will work. Fast started at 8pm Wed night.

Mon: 8/11/14, Str (25/50)

Mon: 8/11/14, Str (25/50)

In the late PM: 

1 x 10 deadlift @ 205#

1 x 20 2h swing @ 80#

2 x 5 strict rafter pullups 

2 x 5/5 1h swings @ 45#

Then: cool down

Yoga hip mobility 

Analysis: 

Sleep: 8 hours (awesome)

Weight: N/A

Nutrition: fasted 15 hours

Comments: have no real desire to go above 200# in weight again. All my goals can be accomplished at a lighter weight while endurance, durability and mobility can all improve at a more efficient pace. Power phase starts this week. 

Schedule until 2 mile run test on November 6th

1) Foundation: 6/1/14 - DONE

2) Strength: 7/10/14 - DONE (deadlifted 2xbw)

3) Power: 8/11/14

4) Power/Endurance: 9/8/14

5) Endurance: 10/6/14

---Test for 2 mile timed run = Week of Nov 3rd---

Sun: 8/10/14, rest

Rest and travel day with family. Junior sick.

Sat: 8/9/14, Str (24/40), end <60

Sat: 8/9/14, Str (24/40), end <60

In the AM:

2 x 5/5 sldl @ 2 x 45# kbs 

2 x 5/5 1h press @ 45# kb

1 x 20 dbl kb swing @ 2 x 45# kbs

In the PM:

60 min trail hike w/ my wife @ easy pace 

Then: 

JM and yoga

Analysis:

Sleep: 6.5 hours 

Weight: N/A 

Nutrition: fasted 13 hours, not great after that.

Comments: feels good on hamstrings to mix in sldl with dbl kbs for the past two days. Body feels refreshed. Nutrition has not been great today or yesterday. 

Fri: 8/8/14, Str (23/40), end <60

Fri: 8/8/14, Str (23/40), end <60

In the AM: 

45 min run @ LSD pace 

Then: 

Joint mobility x 5 min

Then:

2 x 5/5 sldl @ 2 x 45# kbs 

2 x 5/5 2h press @ 2 x 45# kbs

3 x 10/10 1h swings @ 45#

Then: cool down 

Relaxed stretch 

Yoga hip mobility 

Analysis: 

Sleep: 6 hours (well rested) 

Weight: N/A 

Nutrition: fasted 12 hours 

Comments: run felt great. Lots of time to think. 

Thur: 8/7/14, Str (22/40), PE (med)

Thur: 8/7/14, Str (22/40), PE (med)

In the PM: 

1 mile run @ near max effort 

(5:34)

3 min rest 

Then: 

4 x (400m/1:00) must get faster each int or wrkout over 

(1:22, 1:19, 1:15, 1:12)

3 min rest 

Then: cool down

1 mile run @ goal 2 mile run pace 

(5:59)

Then: later

1 x 10 deadlift @ 205#

1 x 20/20 1h press @ 30#kb

1 x 10 strict pullups (off tree branch)

1 x 20 2h swings @ 80#

Analysis: 

Sleep: 7 hours 

Weight: 199#

Nutrition: fasted until noon (14.5 hours)

Comments: Endurance is weak, speed is fine but deteriorates after approx 800m. If lungs improve on longer p/e efforts times will drop. Focus of today was on pacing and mental toughness. I wanted to know if I would quit early, hence near max effort at the start and controlled rest periods between remaining efforts. Course is a bit short of 400m so times are not completely accurate. 

Wed: 8/6/14, Str (21/40)

Wed: 8/6/14, Str (21/40)

In the PM:
1 x 10 deadlift @ 205#
1 x 10 strict rafter pullups
1 x 20 2h swings

Then: cool down
Relaxed stretch

Analysis:
Sleep: 7 hours
Weight: 198#
Comments: quick due to crazy work schedule.

Tue: 8/5/14, Str (20/40)

Tue: 8/5/14, Str (20/40)

In the PM:
2 x 5 deadlift @ 205# (easy)
2 x 5 strict rafter pullups (easy)
2 x 40 pushups
1 x 20 2h swings @ 80#

Then: cool down
Relaxed stretch (focus on hamstrings)

Analysis:
Sleep: 7 hours
Weight: 198#
Comments: Hamstrings a bit sore from sprints yesterday. Deadlifts were easy and smooth, shoulders are feeling great since I substituted pushups as the pushing movement vs 1h press.

Mon: 8/3/14, Str (19/40), end <60, p/e (short)

Mon: 8/3/14, Str (19/40), end <60, p/e (short)

In the PM: 

Warm up: 

45 min walk @ easy pace w/ family

Then:

2 x 5 deadlift @ 205# (really easy)

2 x 5 strict rafter pullups (easy)

2 x 40 push-ups 

1 x 20 2h swings @ 80#

Then later in the PM

Warm up: 

1 mile run on hilly route (7:30)

15 min run @ easy pace

Then: 

4 x (400m/1:00 rest) sprints 

Must get faster each int or workout over. 

(1:33, 1:25, 1:22, 1:15)

Then: cool down

20 min run @ easy pace

Analysis: 

Weight: 199#

Sprints were fine. Need to continue to work on pacing. Calves are sore. 

Sun: 8/3/14, Str (18/40), int, end <60

Sun: 8/3/14, Str (18/40), int, end <60

In the AM:

Warm up: 

5 min bike @ easy pace 

Then: 

14 x 20/20 sprint intervals (had to cover 100 yards each or workout done)

Then: 

30 min bike @ threshold pace 

Then: cool down

5 min bike @ easy pace 

Then: later in the AM

2 x 5 strict pullups 

2 x 20 strict push-ups 

2 x 5 deadlift @ 185#

1 x 20 2h swings @ 80#

Then: cool down
35 min walk with junior

Analysis:
The bike was fun to get out again as it was a beautiful day. Running was done at the soccer field. Stride felt really good. 

Thur: 7/31/14, Sat: 8/2/14, rest

Travel to DSM for wedding. 

Analysis: 

Poor nutrition and poor sleep but really beautiful wedding, great to see friends and family again.