lift

1100

face pulls
deadlift, moderate sumo
3 x 255, 285, 305, 305#

3x
10 ghd situps
10 back extensions

weighted chinups
5 x 25, 35, 50#

100 8-counts

• Notes: Deadlift didn't feel super strong today, but it's been a while. 
• Body: Tired.
• General: Found out yesterday that my medical waiver for the Navy has been rejected, so I am going to be in a holding period for a little bit. I can re-apply in 90 days so hopefully I can make some magic happen between now and then. In the meantime, I'm signing up for a 50 miler.

swim

1800 swim

200m w/u
200m css tech.
2 x 100m pull / 100m kick

2 x 50m css sprints on:
1:20, 1:15, 1:10

200m css easy
5 minutes of walls

• Notes: Good day in the pool. My technique felt really strong and dialed in, and I am going to make this workout template a weekly occurrence. Eventually I want to be able to complete 2 x 50m on 0:50-0:55, starting from 1:20 intervals. These shorter sprints feel like they really develop my power especially in the kick. I will also start slowly adding distance to the technique work (pulls/kicks).
• Body: Soreness here and there, nothing notable. Right foot is tight from the run though...kept cramping up in the pool.

run, pt

1400 - run
8.5 miles from the rec center down boulder creek path + settler's park + mt. sanitas and back
time - 1:29:00

stretch

2000 - pt

pyramids:
pushups (regular, tricep) - 5,10,15,20,15,10,5
pullups (regular, neutral, chinup) - 2,4,6,8,6,4,2
ring dips - 3,6,9,12,9,6,3
ring rows - 3,6,9,12,9,6,3
abs (straight leg situps, flutter kicks) - 10,20,30,40,30,20,10

time - 54:47

3x
5 L-pullups
10 ring pushups
10 toes to bar

• Notes: 4/5. No gymnastics tonight, so I just did some PT at home. Ran with Josh again today and it was actually a pretty brutal route. Haven't done much summit running lately so Sanitas kicked my ass. Little bit of hiking interspersed during the climbs, but we made the summit in a little over 20 minutes. Really emphasized perfect form on all of the calisthenics tonight.
• Body: Feeling good. Having a little flank pain, which is a little unsettling since I am in the middle of dealing with my one kidney stone incident with the Navy right now. Hopefully it's nothing.

lift, swim

1600

21 thrusters, 95#
21 bent over rows, 95#
15 thrusters
15 rows
9 thrusters
9 rows
not timed, broken up into sets

swim
200m w/u
200m css technique
100m kick drills

500m css easy first half, moderate/hard 2nd half - 9:43
100m kick drills

3 x 100m css sprints @ 1:45
2 x 50m css sprints @ 0:50

hollow rocks - 50, 25, 25
flutter kicks - 50, 50

• Notes: 3/5. Decent day. Was hoping to get my 100m sprints a little faster, but I'm slowly getting there. My kick seems to be the fatiguing factor so I will keep working on that. 
• Body: Shoulders and neck are a little stiff and my quads are sore. Feeling pretty good. Right elbow is a little banged up from wrestling.

log PT

Friday
1700

all w/ 30# pack:
5 rounds
800m ruck / 800m chest carry
20 pushups
30 walking lunges, chest carry
20 4ct. overheads
30 squats L shoulder
30 squats R shoulder

took a little over an hour

• Notes: This is a really good log PT prep that I put together last night. Alternated rucking/chest carrying each round, but honestly I think it would be better to just chest carry the whole time because it sucks pretty badly. Extending this for about 2 hours and including some more running and extended arm carries would be very effective I think.
• Body: Pretty sore. Haven't had a rest day in a long time but I'm still feeling decently strong. Will probably try to get to the pool at some point today.

lift

1100
face pulls

hang clean
3 x 89, 111, 121, 133, 143

clean and jerk
2 x 133, 143, 143, 155, 155, 155

5 cvps

• Notes: 2/5. Relatively easy day, just wanted to get some heavier lifts in since I haven't gone overhead in a while. 
• Body: Little worn down and tired, going to take a break to ski the next 2 days. 

cals, run

1000
cals - speed
3x30 seconds pushups (best 40)
3x30 seconds situps (best 27)
3x8 pullups afap

run intervals @ 80-90%
1200m - 4:16
800m - 2:36
400m - 0:66
200m - 0:29

• Notes: 3/5. It was insanely windy at the track today which made intervals pretty difficult...nothing like a 4:16 1200m to make you feel slow as shit. 
• Body: Hip flexor still a little tight. Upper body soreness much better today. It's interesting that I am nowhere near as sore from this monday as I was from the last, even though it was more work. Still just kinda sore when I externally rotate.