Monday: Day 25

Wake up: 5:30am
Weather: 20 degrees, cold, snowy, windy

Warm up:
Joint mobility
1 arm swings and snatches with 36# kb

Strength:
Goblet squat: 2 x 10 x 80# kb
Double kb press: 2 x 5 x 53# kbs
Swing: 5 x 10 x 80# kb
Push-ups: 5 x 10 (strict, slow)
Pull-ups: 5 x 5 (strict, slow)

Endurance: Swim Intervals
Swim: 5 x 100 m sprints
(BS, all under 1:59)

Durability:
Joint Mobility
Quick band stretch

Hot tub x 5 min
Steam x 5 min

Comments:
I am a not a very fast swimmer. It feels really good to get in the water though.

Monday: Day 20

Wake up: 430am
Weather: 28 degrees, clear, windy

AM: Strength
Warm up:
Joint mobility
Dynamic stretch
500 m row

Strength:
Goblet Squat: 2 x 5 x 90#
1 Arm Press: 2 x 5 x 60#
Swing: 1 x 30 x 60#
Pull-ups: 5 x 5 (supersetted with above)

Durability:
Sit-ups: 1 x 50
Leg levers: 1 x 50
Band Stretch
Foam roll

Steam x 5 min
Cold Shower

PM: Intervals (Swim)
Warm Up:
Joint Mobility

Endurance:
1 x 250m swim (CSS)
1 x 250m swim (BS)

Durability:
3 x 20 pushups
3 x 20 4 count flutter kicks

Sauna x 20 min
Cold shower

Comments:
Not going to lie, I am getting a little bored of the easy strength template. Body feels rested for the most part and my mobility has really increased which is a plus. Weight is still at 200#. Tuesday starts my weight manipulation phase. I went into my last 50 mile run at a lean 200# and felt heavy. The goal for this coming ultra will be to run at 190#. I will cut back carbs from morning and afternoon meals and that should take care of the extra weight.