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.

Wednesday: Day 22

Wake Up: 4:30am
Weather: 16 degrees, clear, windy

AM:
Endurance:
500 m swim @ easy pace (250m x CCS, 250m x BS, 12:30)

Durability:
Hot tub x 10 min
Steam x 5 min
Cold shower

PM:
Warm up:
Joint Mobility

Strength:
Goblet Squat: 2 x 5 x 90# db
1 Arm Press: 2 x 5 x 45# db
Swing: 1 x 25 x 75#
Chinup: 5 x 5 (slow and strict, full ROM)

Endurance:
20 min spin bike @ hard pace

Durability:
Kb snatch and heavy swing practice
Plank: 1 min x FLR, Right and Left
Leg Levers: 1 x 50
Hip mobility
Band stretch

Comments:
Weight this morning was at 198.6#. Nutrition was pretty poor today. My body is not reacting well to processed grains,  I need to minimize them. I have really cut down on my milk intake for the past few weeks, I am going to start adding that back in post workout as I feel it helps in recovery.