Fri: 4/29/16, douse, recharge,

530am, 36 degrees, clear (up north)

Douse 2 x 5 gallon down at lake

Power breathing 

Joint mobility

Foundation drills 

Thur: 4/28/16, recharge, DE upper

600am: 

Cold shower 

Joint mobility

Foundation drills 

Band work 

1 min max sit-ups (40)

2 min max push-ups (70)

In the PM:

Bench press @ 155# / chin-up 

3 x 5

3 x 3

3 x 2

(Short on time)

1 x 50 2h swings @ 80#

1 x 20 absolutely perfect push-ups 

Wed: 4/27/16, recharge, ME lower

600am: 

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

2 x (10-8-6-4-2-1) push-up/FLR ladder 

In the PM: 

Work up to a heavy sumo deadlift (375#)

Then hit 375 for another 2 singles

Then: 

3 x 1 sumo deadlift @ 315#

Then: 

4 x 5 dbl kb swing snatch @ 2 x 45#

4 x 10/10 1h swings @ 45#

Then: 

Farmer carry @ 2 x 45#

Deadhang from pull-up bar 

Comments:

Weight: 208#

Body fat: measured on a handheld device at 16%.

Notes: deads felt pretty easy. Very little warm up due to time constraints and bar was slick. Decently happy with the effort.

Tue: 4/26/16, recharge, upper body accessory (make up), sprint work

530am:
Cold shower
Joint mobility (x 20)
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

In the PM:

150 x push-ups 

10-1 dbl db press @ 2 x 35#

50 x rafter beam pullups (ladders)

3 x 10 front raises @ 2 x 15#

3 x 10 lateral raises @ 2 x 15#

Cross body hammer curls @ 2 x 35# (RP)

Then:

5 min jog to park 

10 x 100 yard sprints 

4 x 5 strict chin-ups

5 min jog home 

Then: cool down 

Upper body band work 

Relax into stretch

2 x 5 slow ab wheel rollout

Cold shower 

Mon: 4/25/16, recharge, ME Upper

430am:

Streams in the Desert 

Journal 

Then:

Cold shower 

Joint mobility (x 20)

Foundation drills (long)

2 x (10-8-6-4-2-1) push-up/FLR ladder 

In the PM: 

2 x (10-8-6-4-2-1) push-up/FLR ladder 

Then: 

4 x 1/1 1h c&p @ 80# kb

Then: 

60 x alternating curl to press @ 35# dbs

Sun: 4/24/16, DE lower

Early AM: 

Changed storm windows out at cabin. 

In PM: 

4 x 15 2h swings @ 80#

8 x 3/3 1h swings @ 80#

4 x 5 goblet squats @ 80#

Comments: 

Got a lot of work done this weekend. Nutrition not very good but I will pick that back up this week. Felt good to have a lighter training session after the dock work Saturday. 

Sat: 4/23/16, recharge, dock work

Early AM: 

Joint mobility

Then: 

8 hours of dock work. 

(Lifting, carrying, climbing, pulling cedar dock sections and iron pipes) 

Then: 

Bachelor party - steak, wine, cigars. 

Comments: 

Body felt great carrying and doing dock work. I think that the conjugate stuff I am doing is solid and pairing that with kettle bells is a really solid direction to take right now. 

Fri: 4/22/16, recharge, restoration, sprints

Early AM: 

Cold shower 

Joint mobility

In the PM: 

2 x (10-8-6-4-2-1) push-up/FLR ladder 

Thur: 4/21/16, recharge, DE Upper, field sprints

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Afternoon: 

Took the boys to the zoo. Got in 3 or more miles of walking. A bunch holding a 40lb bag of salt pellets (my massive eldest)

In the PM: 

Joint mobility

Dynamic stretch 

Then:

8 x oh squat 

8 x good morning

8 x dislocate 

Hip flexor stretch 

- 2 rounds @ pvc

Then:

10 x 2h swings @ 45#

5 x prying goblet squat @ 45#

- 2 rounds 

Then:

3 x 3/3 1h press @ 45#

2 x 5 dhnk wide grip pullup

Then: 

10 x 2h swings @ 45#

120 yard sprint in < 22 sec 

120 yard run @ recovery pace 

- 5 rounds, barefoot, soccer field

Then: cool down 

800 yard run @ easy pace

Foundation drills 

400 m suitcase carry 

Then: 

8 x 3 bench press @ 155#

10 x 4 dhnk wide grip pullups or chin-ups 

8 x 3 dbl in press @ 2 x 45# kbs 

Then: 

Db shoulder durability work

Upper body band work 

1 x 20 ab wheel rollout 

Comments: 

Weight: 205 

Body: lower back a bit sore 

Wed: 4/20/16, recharge, ME lower, sprints

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Joint mobility

Dynamic stretch 

Then:

5 x goblet squat @ 45#

10 x 2h swings @ 45#

1/1 tgu @ 45#

- 2 rounds 

Then: 

Back squat: Work up to tough 5 

(275)

Then: 

3 x 3 back squat @ 225#

Then:

10 x 5/5 1h health snatch @ 45#

Then: 

2 x 5 ab wheel rollout 

FLR x 20 breaths 

Dead hang from pullup bar 

Then: 

Man U conditioning test 

6 x 120 yard sprints EMOTM 

- each sprint must be made in < 20 sec, recovery is jog 120 yards back, start each sprint on the minute until failure 

Comments: 

Weight: 205

Tue: 4/19/16, recharge, int sprints / recovery

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

4 min run @ easy pace 

.46 mile run (2:38)

1 min rest 

.46 mile run (2:42)

1 min rest 

.23 mile run (1:23)

5 min walk @ easy pace 

Then: later in pm

100 x strict push-ups (gtg)

Then:

Principles of Finance teaching prep x 3 hours 

Comments: 

Weight: 205#

Mon: 4/18/16, recharge, ME Upper, coach

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Work up to a heavy bench press single then hit for 3 more singles 

4 x 1 bench press @ 225#

12 x 4 dhnk wide grip pullups 

(Done in between work up bench sets)

Then:

3 x (5-3-2) bench press @ 155#

9 x 4 dhnk chin-ups 

(Done in between each sets)

1 x max dhnk chin-ups (15 reps)

Band tricep extensions x a bunch 

Then: 

Relaxed stretch 

Foundation drills 

Then: 

Dynamic stretch 

Coached private lesson x 60 min

Comments: 

Weight: 208#

Notes: good workout. Happy with max chin-ups after all the previous work. 

Sun: 4/17/16, rest

Rest and recovery

Hybrid Athlete - Alex Viada notes

Day 1: ME upper body/bench, light recovery run

Day 2: REST

Day 3: ME lower body, speed/interval work

Day 4: Short race pace run

Day 5: DE upper body, running form drills

Day 6: DE lower body

Day 7: Long slow distance run

The rationale is as follows:  Starting with day 1, your heavy upper body work will (clearly) not fatigue your lower body, and a light, relatively short distance slow pace run will be easily handled. These may seem like “junk miles” (running for the sake of running with no real benefit or goal in mind)- in reality, recovery runs are pretty critical.  They are NOT meant to fatigue, they are just meant to shake out the tightness.  Day 2 is pure rest- absolutely critical, as day 3 is your heaviest leg day of the week (where you want to be at your highest level of recovery).  Note the speed/interval work directly afterwards.  This may seem counterintuitive, since your legs are already smashed, but for all intents and purposes this workout will be taxing the same muscle fibers you just beat to hell- simply put, it is better to condense this into a single workout and not be destroying yourself twice a week.

Day 4 should be a very short run, focusing just on good form and solid pacing (and helping your legs loosen up after heavy lower body), leading into day 5, where you are combining upper body with running technique work.  Running drills…  these would include any sorts of exercises such as repeats, strides, pacing practice, even quick feet/high knee drills or other accessory work.  These are CRITICAL- You NEED to be doing form work, particularly if you’re not a lifelong runner.  Good form can make the difference between completing a marathon versus crapping out at mile ten with a stress fracture and leg cramps (more on this in a later article.)  Day 6 is pure lower body speed work (the drills did not appreciably fatigue your nervous system), and day 7 is your PURE aerobic, long slow run of the week (This is where you increase your mileage the most as you progress).

Powerlifting and running a fast 5k

Though this routine may seem to have less complexity that the miler routine above, the lack of metcons simply allows for increased focus on the lifting.  This is essentially the routine given in the previous article, with distances included for reference.

 

Again, worth noting is the recommended distance for the interval work.  Shorter distances at higher speeds would encourage unsustainable speed and alter running form, thus negating the purpose of the exercise.  I would recommend rotating deloads, with a lifting deload every six weeks, and running deload every eight.  This is the sort of program which can be easily modified for all skill levels and experience levels, and one which I put the majority of my hybrid athletes on.

Sat: 4/16/17, recharge, ME Lower

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

In the afternoon: 

Work up to a tough back squat double 

(275#)

Then: 

3 x 3 back squat @ 225#

- Dan told me to widen out my stance on the last set and it made a huge difference. Felt so much better. 

Then: 

10 x 100 yard prowler pushes @ 90#

(In grass, prowler sunk in dirt a bit which made it pretty tough)

In the PM: 

Cold shower 

Relaxed stretch 

Fri: 4/15/16, recharge, REP upper body

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder

In the PM: 

3 x (10-5-3-2) dbl kb press @ 2 x 45#

4 x 10 bent over row w/ pause @ 2 x 45#

4 x 10/10 1h swing @ 45#

Lots of upper body band work (pump)

Situps / ab wheel rollouts 

Rest 10 min 

Then:

10 min push-up test (goal = 200)

- achieved: 200

- I split up 10 push-ups every 30 sec for first 5 minutes and 5 push-ups every 15 sec for last 5 minutes. Form deteriorated at the end a bit. 

Comments: 

Weight: 204#

Body: sore 

Notes: push-up test was way harder than I expected, especially after upper body work done earlier. Good finisher. I would like to do all 200 reps with perfect form next time. 

Thur: 4/14/16, recharge, restoration / conditioning

Early AM:
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

In the PM:

2 hours of yardwork, loading, unloading, hauling and spreading 25 x 40# bags of mulch. Shouldered and carried them 2 at a time. 

Then: 
Restoration / Conditioning

Joint mobility 

Dynamic stretch 

Then:

3 x 5 goblet squat @ 45#

4 x 10 2h swings @ 90#

3 x 5 dhnk pullups 

2 x 5/5 1h press @ 45#

Then: 

20 min run @ easy pace 

Then: cool down 

Foam roll 

Relaxed stretch 

Comments:
Weight: 203#
Body: lower body a bit fatigued and sore. 

Wed: 4/13/16, recharge, DE lower

Early AM:

Cold shower 

Joint mobility

In the PM:
DE Lower

Joint mobility 

Then: 

10 x 3 back squat @ 185# (approx 67% 1rm)

10 x 3 deadlift @ 225 (approx 60% 1rm)

20 x 3 dhnk pullups (super strict)

Then: at home
60 min of yardwork

Then: before bed

Joint mobility 

Box breathing 

Comments: 

Weight: 205#

Body: good 

Notes: stressed. Good workout tho.

Pulls/Chins: 60
Pushups:
Running: 

Tue: 4/12/16, recharge

Recharge only. Swamped again.

Mon: 4/11/16, recharge

Recharge only. Swamped day.

Goals / Area's of Improvement

Prioritize: If it is important, do it every day. If it's not don't do it at all.

Get back to a stable and repeatable morning routine.

Develop a high level of fitness / engine with extremely limited time available.

Biggest bang for your buck excercises:

Tests:

I am not to worried about top end strength, stamin and strength endurance are more important to me.

Objective based training.

Sun: 4/10/16, kb play, recovery

In the AM:
Cold shower
Joint mobility
Foundation drills
Upper body band work

In the afternoon:
KB play w/ 20kg kb

Comments:
Weight: 205
Body: good. felt good to rest.

Sat: 4/9/16, easy strength

In the AM:

8 x oh squat 

8 x back squat 

8 x good morning 

8 x dislocate 

- 2 rounds, all w/ pvc 

Then:

1 x 15 deadlift @ 185#

10-5-3-2 x dbl kb press @ 2 x 45#

3-2-1-1-1 x weighted pullup @ 35#

1 x 25 2h swing @ 90#

1 x 15 goblet squat @ 90#

Comments: 

Weight: 204#

Body: really good. Lots of energy.

Notes: got my recharge done in the afternoon. Slept in a bit later than normal.

Fri: 4/8/16, recharge, easy strength

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

In the PM: 

5 min run @ medium pace 

1 x 3 laps in excelsior (4:21, shade over 6mom pace)

5 min run @ easy pace 

Then: 

1 x 10 deadlift @ 185#

2 x 5 back squat @ 185#

10-5-3-2 x dbl kb press @ 2 x 45#

1 x 25 2h swing @ 90#

Suitcase carry 90# kb 

Comments: 

Weight: 203#

Body: good 

Notes: cold and heavy head wind on run.have a lot of room to grow until I get the 2 miles in sub 12 min. 1 mile in sub 6 is getting close.

Thur: 4/7/16, recharge, easy strength

Early AM:

Cold shower

Joint mobility

Foundation drills

Upper body band work

In the PM: 

2 x 5 deadlift @ 185#

1 x 12,8 dbl kb press @ 2 x 45#

1 x 8,5,5 dhnk pullups (garage beam)

1 x 25 2h swings @ 90#
1 x 10 goblet squat @ 90#

Comments:
Weight: 203#
Body: Good. A little fatigued.
Notes: pretty light today. Quick training session. 

Wed: 4/6/16, easy strength

500am: 

Joint mobility

Foundation drills 

Upper body band work 

Then: 

10-5-3-2 x dbl kb press @ 2 x 45#

2 x 5,5,3,3 dhnk pullups (garage beam)

1 x 30 2h swing @ 90#

In the PM: 

2 x 5 deadlift @ 205#

2 x 5 back squat @ 185#

Then: 

2 x 8 hammer curl w/ 3 sec squeeze @ 2 x 35#

2 x 20 oh tricep extension @ 35#

Then: 

Farmer carry around garage @ 2 x 45#

Later in the PM: 

2 x hill sprints up big hill 

- 54, 55 sec

- 2:30 rest, walk down hill

Then:

Sauna

Cold shower

Comments:

Weight: 206

Body: good. 

Notes: hill = approx 300 yards straight up. 

Tue: 4/5/16, Easy Strength

Early AM:

Cold shower 

Afternoon:

Brief joint mobility while standing at desk.

In the PM: 

5 x back squat @ 135, 185, 185 

10-5-3-2 dbl kb press @ 2 x 45#

2 x 2 weighted pullups @ 45# 

2 x 5 pullups 

2 x 5 deadlit @ 205#

1 x 20 dbl kb clean @ 2 x 45#

Farmer carry in figure 8 in garage until grip got tired @ 2 x 45#

then:
2 x 260m hill sprint on big steep hill 

- walk down in between

Then: cool down 

Relax into stretch 

Comments: 

Weight: 205#

First time doing weighted pullups. Went up pretty easy.

Mon: 4/4/16, recharge, dmpm

Early AM:
Cold shower
Joint mobility
Foundation drills
Upper body band work

In the PM:
12-8-6-4-2 x dbl kb press @ 2 x 45#

12-8-6-4-2 x dbl kb fs @ 2 x 45#

Rest pause x dbl kb row @ 2 x 45#

Farmer carry around house @ 2 x 45#

Then: 

4 x 10 2h swing @ 90#

Kneeling ab wheel rollout 

Dragon flag practice 

Comments: 

Weight: 203#

Sun: 4/3/16, recharge, dmpm

Early AM:

Hot shower

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Upper body band work 

Then: later in AM

10-5-3-2 x dbl kb press @ 2 x 45#

10-5-3-2 x dbl kb fs @ 2 x 45#

10-5-3-2 x dbl kb batwing row @ 2 x 45#

Farmer carry around house @ 2 x 45#

In the PM:
Hot tub x 10 min
Sauna x 20 min
Cold shower

Comments: 

Farmer carry around the house was tougher than expected. Had to dodge toys, Legos, doors, tight spots in between furniture ect.

Sat: 4/2/16, recharge, LSD, dmpm

Early AM: 

Cold shower 

Joint mobility

Then:

Load and haul heavy furniture

Then:

25 min run @ LSD pace 

- hard digs on long hills 

Then: 

10-8-6-4-2 x chin-ups 

8-6-4 x dbl kb press @ 2 x 45#

8-6-4 x dbl kb fs @ 2 x 45#

Comments: 

Weight: 203#

Fri: 4/1/16, recharge, dmpm

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM:

10-5-3-2 x 1h press @ 45#

2 x 8 dbl kb fs @ 2 x 45#

4 x 10/10 1h swing @ 45#