Thursday, July 12, 2018
Thursday, July 12th, 2018, Active Recovery
Wed: July 11th, 2018, ES, Sprints
Joint mobility
then: DMPM
2 rounds:
15 x swings @ 45
5 goblet squats @ 45
10 x pushups
5 x chinups
then: Easy Strength
2 x 5 deadlift @ 225
2 x 5 dbl kb press @ 2 x 45's
2 x 5 dhnk chinups
1 x 20 2h swings @ 80
then: sprints
8 x 110 yard sprints on soccer field (EMOTM)
then: coaching
Coach private hoops lessons x 3 hours
Tuesday, July 10, 2018
Tue: July 10th, 2018, ES, Murph, lsd run
Monday, July 9, 2018
Mon: July 9th, 2018, end < 60, dmpm
Early AM:
Coach S/C x 3 hours
In afternoon:
Coach private hoops lessons x 2 hours
In the PM:
Swimming lessons with the boys.
Late PM:
45 min run @ easy pace
Then:
2 x 5 1h press @ 45
2 x 10 goblet squat @ 45
4 x 10/10 1h swing @ 45
Comments:
Weight: 213 on Sunday weigh in
Too heavy, too soft. Bad nutritional habits. Bad life balance. Super hectic year personally.
Sun: July 8th, 2018, end < 60
In the afternoon:
25 min run @ easy pace
Sat: July 7th, 2018, voyageur 50 mile run training start
31st birthday today. Next voyageur 50 mile ultra is July 28th, 2018. Still bothers me that I quit at 40 miles almost 5 years ago. Going to dedicate myself to completing it right after my 32nd birthday.
In the AM:
50 min run @ Cabin (landing and back)
Thursday, May 17, 2018
Thur: May 17th, 2018, apex hills + kb's and hill sprints
Apex Hills x 12 min
short hill sprint
10 x 2h swings @ 60
- approx 15-18 rounds
then: cool down
Box breathing and kokoro yoga
In the PM:
suitcase carry 60# kb to the hill by soccer field
then:
5 x duku duku's @ 60# kb
- 5 x goblet squat, run uphill while carrying kb, 10 x swings then carry kb back down. Goal is to now put the kb down during the required rounds.
then:
2 rounds:
5/5 x deadstop kb snatches @ 60
hill sprint
then:
2 rounds:
5/5 x deadstop kb clean @ 60
hill sprint
then:
2 rounds:
8/8 kb push press @ 60
hill sprint
then: cool down
2 x 60/60sec 30m interval sprints (9 full lengths each round)
Sun salutations and breathing excercises
Comments:
had a bit of time after work, too beautiful outside to be in the weightroom. Had to get outside.
Wednesday, May 16, 2018
Tuesday, May 15th, 2018 - ES + Litvinovs
Sun Salutations + Joint mobility
In the PM:
2 x 5 deadlift @ 245
2 x 5 bench press @ 165
2 x 7 dhnk pullups
then:
3 rounds:
20 swings @ 80# kb
100 yard sprint, last 15 yards straight uphill
then:
Kokoro yoga and breathing
Thursday, May 10, 2018
Thursday, May 10th, 2018, BHM
Joint mobility
then:
5-3-2 dbl kb press @ 2 x 60's
- 150 yard run in between each rung
2 x 5 dbl kb front squat @ 2 x 60's
- 150 yard run in between each rung
20-18-16-14-12-10-8-6-4-2 x 2h swings @ 60
- 50 yard run in between each rung
200 yard farmer carry @ 2 x 60's
then: cool down
box breathing x 5 min
Sun salutation A x 3
Comments:
weight: 207 or so
No energy to train after work so went outside with the kettlebells and tried to enjoy the outdoors.
Wed: May 9th, 2018, AR
50 min walk with wife after work
then:
45 min wrestling with a 150# stone in the wife's garden.
Tuesday, May 8th, 2018, the Eagle
The Eagle
8 x dbl kb front squats @ 2 x 45's
30m farmer carry
- 8 rounds w/out putting kb's down (done in 6:15)
then:
5-1 bench press @ 155
5 x 5 close grip chinups
Tuesday, May 8, 2018
Monday, May 7th, Speedball, ES, Yoga
20 min hard speedball game outside. Lots of sprints.
then:
2 x 5 front squat @ 155
2 x 5 bench press @ 155
4 x 4 dhnk slow pullups
then:
Kokoro yoga practice (mindful movement)
Afternoon:
20 min hard speedball game. Lots of sprints.
Monday, May 7, 2018
Sat: May 5th - Sun: May 6 - Active Recovery - Yard Work
Sunday biked 4-6 miles with the family. I hauled both boys in the buggy, lots of hills....
Friday, May 4, 2018
Fri: May 4th, operator ugly test
PM:
1) front squat amrap @ 185 (10 reps)
2) bench press amrap @ 185 (10 reps)
3) deadlift amrap in 60 sec @ 225 (18 reps)
4) 4 x 60/60sec 25m sprints (36 full lengths)
5) amrap strict pull-ups (15 reps)
SCORE: 99 @ bodyweight of 205#
Comments:
No time for 10 min of 80# sandbag get ups or 3 mile run w/ 25# vest in 30 min.
Looking at doing this test periodically to test myself and use in conjunction w/ Dan John’s strength standards.
Thur: May 3rd, Speedball
45 min speedball (intense game outside, jogs/cuts/sprints)
What it means to be a quiet professional? Rob Shaul - MTI
Doing it = Hard.
Thursday, May 3, 2018
Wed: May 2nd, Rest day (unplanned)
Tue: May 1st, Speedball,
30 min of Speedball in gym (barefoot, lots of sprints)
1 hour later:
30 min of speedball (intense game, lots of sprints)
Comments:
60 min total of intense jogs/cuts/sprints
Tuesday, May 1, 2018
Mon: April 30th, 2018, Jones Crawl, pulls
3 rounds:
10 x deadlift @ 115% bw (225#)
25 box jumps on med box @ SW (full extension @ top, step down each rep)
(7:58)
then: cool down
1-4-4-1 pullup ladder
1-4-4-1 chinup ladder
Monday, April 30, 2018
Sat: April 28 - Sunday, April 29th, 2018 - Yard work, outdoor work
Spring clean up - all day working outside.
Sunday:
Spring clean up- all day working outside
3 hours of marking fields in the PM. Lots of walking.
Fri: April 26th, 2018, Recovery Day - Travel
Thursday, April 26, 2018
Thur: April 25th, speedball, bw and kb circuits
Speedball x 20 min
Afternoon:
Speedball x 20 min
In the PM:
10 rounds:
5 x pullups
10 x pushups
15 x squats
- 10:05
then:
40/30
30/20
20/10
10/5
Dbl kb cleans @ 2 x 30's
Pushups
- 6:27
Late in the PM:
Wed: April 24th, recovery day, marked fields, pushups
4 hours in hot sun marking lacrosse fields
then:
18-1 Juarez Valley pushups
Spent rest of evening outside with my sons at a park and watching lacrosse practice
Tue: April 23rd, speedball, WPU
25 min speedball game outside, barefoot w/ football
in the PM:
23 min run (sprint the hills)
then:
2 x (3-1) weighted pullups on rafters @ 45
1 x (3-1) weighted pullups on rafters @ 30
Tuesday, April 24, 2018
Mon: April 23rd, short couplet + sprints
2 rounds:
15 x swing @ 45
5 x goblet squat @ 45
10 x pushup
then:
21-15-9
Deadlifts @ 225
Bench Press @ 135
then:
3 rounds:
25m heavy tire flip
60 sec 25m/25m shuttle sprints (averaged 8 lengths)
90 sec rest
then:
Yoga and breathing x 10 min
In the Late PM:
Short walk
Sat: April 21 - Sun: April 22 - Run + Active recovery
Saturday:
40 min run (sprinted all the big hills)
Yoga x 15 min
Sunday:
Cleaned out garage. Lots of loaded carries.
Thursday, April 19, 2018
Thur: April 19: speedball, kbs
Afternoon:
Speedball x 30 min (went really hard, fast paced)
In the PM:
1 x 8 dbl kb press @ 2 x 45
Then:
10 rounds:
2 x dbl kb clean @ 2 x 45
1 x dbl kb press @ 2 x 45
3 x dbl kb front squat @ 2 x 45
Then:
30 x dbl kb c&j @ 2 x 45 AFAP
(3:38)
Then: cool down
1 x 20 dbl kb deadlift @ 2 x 45
1 x 20 halo to slasher @ 1 x 45
Yoga and foundation drills
Wed: April 18: run, yoga
Late PM:
27 min run @ lsd pace
Then:
Yoga and foundation drills
Wednesday, April 18, 2018
Tue: April 17th, run, kbs, yoga
40 min run @ LSD pace
then:
5-1 1h press ladder @ 45# kb (switched on fly, did not put kb down)
then:
3 rounds:
15 swings @ 45
5 goblet squats @ 45
10 x pushups
then: cool down
25 min of yoga, foundation drills and breathing exercises
Tuesday, April 17, 2018
Mon: April 16th, End < 60
LSD run x 30 min
Yoga x 10 min
Comments:
Crazy day. No time to train until 930pm.
Monday, April 16, 2018
Sat: April 14th - Sun: April 15th - Record Blizzard - Snow Removal
Wednesday, April 11, 2018
Wed: April 11th, 4 Horseman - STRENGTH
Pay the Man
Work up to a heavy deadlift (405#)
then:
5 rounds:
3 x deadlift @ approx 80% (315#)
10 x ring pushups
then:
4 rounds:
5 x dbl kb thrusters (2 rounds @ 60's, 2 rounds @ 45's)
6 x fatgrip pullups
then:
3 rounds:
1 x dbl eagle (5 x dbl kb front squat, 25 yard farmer carry)
10/10 x 1h bench press @ 45
then: cool down
Farmer carries @ 2 x 60's
Foam roll lower back
Band stretch
Comments:
Bodyweight: 208# (too heavy)
Deadlift felt heavier than it should have but form was pretty solid. Back did not round, upper back is getting stronger.
Lower back is pretty cooked after this.
Tues: April 10th - Recovery
Couple long hot showers.
Little sleep last night and legs were toast.
Monday, April 9, 2018
Mon: April 9th, 4 Horseman - Power Endurance
Counting DB like sheep to the rythem of a war drum
AMRAP x 20 min w/ 2 x 30# kbs
4 x stationary lunges (2/2)
5 x push press
then:
8 x 30/30 jingle jangles (averaged 11 cone touches per sprint)
Sun: April 8th - 4 Horseman - Job Specific (F**K)
Yoga and breathing x 20 min
then:
Leg blasters
20 x squats
5/5 x lunges
5/5 x jumping lunges
10 x squat jumps
10 x pushups
AMRAP x 20 min
then: Immediately after leg blasters
10-1 descending ladder
Pushups
Squats
then: cool down
20 min x yoga and box breathing
Comments:
Legs are going to be sore tomorrow....
Fri: April 6th - 4 horseman - recovery
in the PM:
Relax into stretch
Thursday, April 5, 2018
Wed: April 4th, 4 Horseman - Recovery day
Shovel snow after April snow storm with my boys (heavy wet snow)
Ate a lot. Too much sugar, too much coffee.
Thurs: April 5th 4 horseman - STRENGTH
TONGUE LASHING
Relaxed stretching to warm up
then:
Work up to a heavy standing military press (155# PR)
then:
6 rounds:
3 x military press @ 75% (115#)
10m OH walking lunge @ 45# plate overhead
then:
5 rounds:
5 x Curtis P @ 2 x 30# kbs
8 x chinups
(10:00 flat)
then: cool down
6 min x cook drill carries @ 2 x 30# kbs
Tuesday, April 3, 2018
Tue: April 3rd - 4 horseman - STRENGTH
Warm up:
5 deadlift @ 135, 225
5 bench press @ 135, 155
then:
Well done is better than well said
EMOTM for 10 minutes
3 x deadlift @ 75% (300#)
3 x bench press @ 75% (175#)
then:
10 x 30m sled push (approx EMOTM)
then: cool down
Farmer carries @ 2 x 60# kbs
Mon: April 2 - 4 Horseman - warm up - No SMMF
Joint mobility
Foundation drills
In the afternoon:
3 rounds w/ 45# kb
5 x goblet squat
15 x swing
inchworm out to 10 pushups
then:
5 rounds:
10 x deadlift @ 135
5/5 x 1h c&p @ 45# kb
5 x dhnk chinups
then: cool down
Short relaxed stretch
Coach 90 min of strength and conditioning classes
Sun: April 1st, 4 Horseman - Recovery day
Joint mobility
Foundation drills
In the afternoon:
Yoga x 25 min
Comments:
Ate quite a bit today. Still very sore from the increase in volume. Love training again with is a plus.
Saturday, March 31, 2018
Sat: March 31, 4 horseman day 3 - P/E
Early AM:
Hot shower
Joint mobility / RIS
Afternoon:
SSST (10 min)
170 x kb snatch @ 45#
(Mix between reg kb snatch and health snatch)
Then: cool down
25 x rafter pull-ups (perfect reps, 1-3 ladders)
Yoga / breathing work
Friday, March 30, 2018
Fri: March 30, 4 horseman day 2 - job specific
In the afternoon:
Jonesworthy:
Squat: 80-64-48-32-24-12
2h swing: 40-32-24-16-12-6 @ 60# kb
Push-up: 20-16-12-8-6-3
Done in 17:44
Then:
Yoga x 15 min (very unfocused)
Thursday, March 29, 2018
Thursday, March 29th, 4 horseman day 1 - strength
Warm up:
3 rounds:
5 x goblet squat @ 45
15 x 2h swing @ 45
10 x push-up
Then:
Work up to a heavy front squat (4 x 1 @ 185)
Then:
5 rounds
3 x front squat @ 135
3 x high box jump
10m db crawl @ 55’s
Then:
4 rounds:
10 x thrusters @ 2 x 30# kbs
30m sled push
15 x 2h swing @ 60# kb
Then:
5 rounds:
5 x perfect chin-up
5 x perfect dip
5 x perfect push-up
Then: cool down
Band stretch
Tuesday, February 13, 2018
Monday, Feb 12th, 2018, MMS Day 1
Warm Up:
Dynamic stretch
then:
KB play @ double 45's (cleans and front squats)
Workout:
Bench Press: work up to a heavy 5 (185#)
Batwing rows: 3 x 10 sec holds @ 45's
1h Press: 3 x 5/5 @ 45
BB Complex: 3 x 3 of each @ 95
Back Squat: 1 x 30 @ 95
then: Cool down
Arm work with bands
Sprints: 5-1 down and back ladder (1 min rest between rungs)