Training:

Run:
36 min

Pullups:
3 x 15 DH
kipping and chest to bar practice

Frog Complex:
3 rounds for quality (1 round=squat clean to press to squat to press=1 rep, 6 reps=1 round)

Daily Report:
Wake Up: 6:00 am (been sleeping in lately to aid in recovery, been worried about CNS burnout)
Daily Reading:
Devotion: Streams in the Desert, My Utmost for His Highest
Notes:

• Body has been stiff and sore all week. Might be coming off something but I think it was due to my body recovering from a week of poor sleep and nutrition during vacation. Weighed in at 189.5lbs this morning which is lower than I'd like. Due to getting back into a normal sleep and nutrition schedule my body is slowly recovering.

Saturday 4.23.11

Wake Up: 7:30 am

Daily Reading: Galatians 3-6

Devotion: Streams in the Desert

Workout:

AM: Sealfit, Slick RWA

BL:

• Dynamic warm-up
• 3 rounds for quality: Frog Complex

WC/Stamina

• Running with Angie: (41:24)
• 100 Pullups, 1 mile run
• 100 Pushups, 1 mile run
• 100 Situps, 1 mile run
• 100 Squats, 1 mile run
• Rest 5 minutes
• Chelsea: On the minute for 30 minutes
• 5 Pullups
• 10 Pushups
• 15 Squats

Durability: Active Stretch/Hip mobility drills

AFTRN:

• 100 min hike (covered over 5 miles)

PM:

• 65 min LSD run

Notes: 

• Body: Wrists and legs were pretty stiff this morning from Curtis P's yesterday. Nothing out of the ordinary. Pre-workout weight was 195lbs. The combination of the added whey protein into my diet, a good sleep pattern and weight staying consistant at around 195lbs has really yielded some great results. Energy is there, less mood swings, more motivation to complete workouts, shorter recovery times and better times/higher intensity in the workouts. Very pleased with that. 
• Nutrition: clean
• Workout: A lot of volume today but it was a rainy morning and felt good to get outside. Was very disappointed in the pullups on the first portion of the WC. Quality and speed was not there. Runs all felt good. I was really pushing for under 40 minutes but just couldn't get there. Each round of Chelsea was done in approx 30 to 32 seconds. ROM and quality of reps was the focus. Pullups were all complete DH, Pushups were chest to deck and squats were done to parallel. 
• Used today to log a lot of miles. Lower body feels good. Aerobic conditioning is in great shape as well. Covered close to 20 miles today. 

Wednesday 4.13.11

Wake Up: 6:00 am

Daily Reading:

Devotion: Streams in the Desert

Workout: Sealfit, Dead Run

Baseline:

• 4 rounds for quality
• Frog complex w/ burpee chaser (using 2 35lb db's)
• Hang squat clean to thruster to squat to thruster = 1 rep
• 6 reps = 1 round
• Burpee chaser = 6 burpees following every round

Stamina:

• 5 rounds for quality: (using 2 35lb db's)
• 6 Thruster 
• 10 Burpee
• 10 standing upright row
• 50 step farmers carry

Work Capacity: Step-Up Sandwich

• For time:(20:14)
• 1 mile run (5:30)
• AMRAP in 8 min of step-ups w/ 40lb sandbag (160 steps, 80 each leg)
• 1 mile run (5:35)
• Notes: took a 1 min break to catch my breath and walk up my driveway after the first run, Went immediately into the second mile after step-ups. Step-ups went well, I was almost exactly on pace for 1000 in 50 min. The second mile was awful. I was going as fast as my legs would carry me. Lungs and legs were on fire afterward.

Durability: 

• 100 Sit-ups
• 100 4 count flutter kicks
• 100 Supermans
• Active stretch

Wednesday 3.30.11

Wake Up: 5:00 am

Workout:

Warm Up:

• Frog Complex: 4 rounds for quality
• Hang squat clean to thruster to squat to thruster = 1 rep, 6 reps = 1 round (w/35lb db's)

Work Capacity:

• 5 rounds for time: (7:11)
• 100 Jump Rope
• 10 Thrusters (2 35lb db's)

Durability:

• 15 min light run
• 15 min active stretch/yoga

Notes:

• Body: Back is feeling much better, this light week has been really good for me mentally. Can't wait to hit it hard next week.
• Nutrition: Good, lots of meat and veggies.
• Sleep: 7 hours
• Workout: Picked up the intensity a bit today but did not push it. Felt good and the shoulders really got a good workout.