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.

Monday 8/27, Foundation: Couplet, Power Endurance (Short)

Location: Outside
Emphasis: Power Endurance (short) + Weightlifting, Calisthenics couplet
Time: 60 min total

Warm Up:
1 mile run (5:51)
then:
3 rounds:
10 x deadlift @ bodyweight (205#, I rounded up)
20 x pushups
20 x squats
then: cool down

Later: (Done with my sister)
Warm Up:
5 min run
then:
8 x 400 m run with 1 min rest between each interval
(All were done below in sub 1:20 pace)
then: cool down

Tuesday: Coaching, Work Capacity, Endurance

PM: Coaching basketball camp 2 hours

Later: Session 1
Objective: Work Capacity
Descending Pushup Ladder:
20-1 w/ approx 150 yard sprint between each set of pushups

(Done AFAP)

Later: Session 2
Objective: Endurance
50 min run @ easy pace

Notes:
Pushup ladder with sprints in between was a real leg burner. Second session was simply time on my feet.

Tuesday: Day 2, Week 1

1.) Personal Quiet Time: (Total: 45 min)
Wake Up: 4:30
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 1 Corinthians 8-14

2.) Training: Total: (2 hours 30 min)
WOD 1: Afternoon


Warm Up:
Dynamic stretch (10 min)

Work Capacity: (16:31)
5 rounds for time
10 x dips (done between two chairs)
20 x bent over row (using 2 35lb db's)
30 x pushup
40 x sit-up (anchored)
50 x squat

Endurance:
800 m run (easy pace)
8 x 200 m sprints
(measured out 200 steps, each round took 25-30 seconds, 1 min rest between rounds)
800 m run (easy pace)

Durability:
3 x 2:30 planks (left side, front, right side)
Active stretch

WOD 2: Evening

Endurance:
Ruck (70 min)

Training:

Interval Runs:
800 m run (2:49)
6 x 30 sec max effort sprint, 1 min rest
800 m run (2:41)

Pullups: Ladder, Week 2
22-19-16-13-10-7-4
Neutral grip and rapid fire, all unbroken (rested as needed between sets, did not abuse rest time)

5 rounds:
20 x superman back extensions
30 x pushups
40 x sit-ups (un-anchored)
50 x squats

4 rounds:
25 x pushups
25 x leg levers

2 hours later:

Run:
2.2 miles (easy pace)
2.2 mile walk home

Daily Report:
Devotions: Streams in the Desert, My Utmost for His Highest
Daily Reading: 1 Timothy 1-4

Training:

Run: Long Intervals
4 x 800 m run (2 min rest between)
Splits: 2:30, 2:20, 2:23, 2:23

1 hour softball game

1.5 mile run (approx) easy pace

Pullups: 18-15-12-9-6-3
Pushups: 25 pushups between each pullup set (150 total)

1.5 mile run (approx) easy pace

sprints, swings, calisthenics

Training:

Late afternoon:

Run:
800 m run (threshold pace)

Sprints:
10 x 20 sec on, 20 sec rest, done AFAP

Run:
800 m run (moderate pace)

1 arm db swings:
100 (50 each arm) (3:10)

Evening:

10 rounds: fast pace (took approx 25 min)
20 Pushups
25 Sit-ups (anchored)
15 Dips
25 Squats

Daily Report:

Wake Up: 5:00 am
Daily Reading: 1 Timothy
Devotion: Streams in the Desert
Abraham remained standing before the Lord. (Gen 18:22)
Abraham grew in his faith not by giant leaps, but step by step, we can do the same. Rebuke all explanations that try to cast doubt.

Wednesday 4.27.11

Wake Up: 5:50 am

Daily Reading: Phillipeans 1

Devotion: Streams in the Desert

I am the Living One; I was dead, and behold I am alive for every and ever! (Revelation 1:18)

"to die is to gain" (Phil 1:21) Look above and within to worship the Christ who lives. Because He lives, we live.

Workout:

AM: Max pullups (21, could have got 1 or 2 more, grip failed)

PM:
Warm Up: Dynamic Stretch

Training:
1.) 1 mile run: (5:10)
2.) 10 rounds: 30 sec max effort sprint, 30 sec rest
3.) 4 rounds: BB Complex w/burpee chaser, 25 situps (anchored)
4.) 100 pushups (50,40,10)

3 hours later

1.) 45 min hike

Notes:

• Body: still not feeling great.
• Nutrition: Ok
• Workout: 1 mile run was great as well as the sprints. Not happy with the pushups at all.

Monday 4.18.11

Wake Up: 4:50 am

Daily Reading: 2 Corintheans 3-5

Devotion: Streams in the Desert

Workout: Sealfit, 5 Mountain

Baseline:

• BB Complex: 4 rounds for quality (using 2 35lb db's)
• 6 Deadlift
• 6 Upright Row
• 6 Hang Squat Clean
• 6 Squat
• 6 Military Press
• 6 Squat

Work Capacity:

• AMRAP 20 min: (13 rounds)
• 7 Bent Over Row
• 15 Squat
• 20 DB Swing (w/35lb db)

Stamina:

• 50 Thrusters (using 2 35lb db's, 2 x 25)
• 75 Weighted straight leg situps (using 40lb sandbag

Durabiltiy:

• 2 x 400m sprint (45 sec rest between sets)
• 4 x 200 m sprint (30 sec rest between sets)
• 6 x 100 m sprint (15 sec rest between sets)
• Active Stretch

Tuesday 4.12.11

Wake Up: 5:30 am

Daily Reading: Psalm 30, 1 Corintheans 1-3

Devotion: Streams in the Desert

Workout: Sealfit, Jump Press

Warm Up:

• 3 rounds for quality: done at a fast pace
• 400 m run (6 min mile pace)
• 20 burpees

Work Capacity:

• AMRAP 30 min: (14 rounds)
• 15 Dips (did between 2 chairs)
• 10 Box Jumps (used a rock ledge approx 25-30 inches high)
• 20 Push Press (using 2 35lb db's)

Durability:

• 10 rounds of 1 min max effort sprint, 1 min rest
• 100 situps AFAP
• 60 min hike

Notes:

• Body: Pretty beat up. Legs are sore from the stamina portion yesterday. Looking forward to a good stretching session tonight.
• Nutrition: clean except for a piece of pie 
• Workout: Tried for 1 round every 2 min for the WC and did so the first 10 rounds. For some reason once I hit round 11 I hit a wall. The dips really started to slow me down and the box jumps started to take forever. Push press were just pure guts the last 5 rounds as I am sure my form was not perfect. The durability portion was awful as usual. I knew going in that it was going to be tough and did my best. Completed all 10 rounds but the last 3 rounds of max effort sprints were pretty painful and were def a gut check. Overall very pleased with the performance today and glad I had the mental fortitude to push through as the voices inside my head were telling me to quit multiple times.

Wednesday 3.16.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 52-53

Devotion:
Streams in the Desert

Workout:
Sealfit: 600

Baseline:

• 3 rounds - done at a fast pace
• 400 m run
• 20 goblet squat to thruster (using 35lb db)
• 20 pushup

Stamina:

• 5 rounds for quality
• 10 Thrusters (using 2 35lb db's)
• 10 Burpees
• Sealfit hip mobility

Work Capacity:

• 4 rounds for time: (23:01)
• 50 goblet squat to thruster (using 35lb db)
• 40 DB swings (20 each hand, 35lb db)
• 30 4 count flutter kicks
• 20 Push press (using 2 35lb db's)
• 40 jump rope

Durability:

• 8 rounds
• 1 min max effort sprint, 1 min rest
• 23 min active stretch/yoga

Notes:

• Body: quads are ultra sore
• Nutrition: clean
• Workout:
• Work capacity was tough, mentally challenging. The hardest portion was the durability. It's a funny thing about Sealfit, the more you become acclimated to the workouts and the better you get at certain movements, the harder each workout becomes if you push yourself to your limits because you have more in the tank. Glad its Wednesday because my body is beat up. Going for a long walk tmrw to stretch the legs out. Running is improving as I usually do not run much in the winter months. Great to finally be able to get outside.