cals, lift

1500

cals
3x through
1 minute max pushups
1 minute max situps
max pullups
2 minutes rest between all

12 minute amrap
5 push press, 95#
30 double unders
10 squat thrusts

• Notes: Kinda tired and lethargic today. Diet has been kinda up and down.
• Body: Legs are sore.

swim, short pt

1500

swim
500m css, moderate
5 x 100m css sprints @ 1:39-1:43
4 x 25m underwaters

5 rounds fast
max overhead hold 115#
10 db lunges w/ 40#

50 situps
50 leg levers
50 flutter kicks

• Notes: Swimming down at sea level has been pretty ridiculous...busted out a 9:20 - which is a pr - without breaking much of a sweat. My technique has felt a lot better but it's surprising how much the altitude has had an effect. Didn't have time for much lifting today. 
• Body: Calves are still a little sore, not much improvement with the ankle. Getting a lot of sleep, diet has been so so. 

run, pt

1600

6 mile trail run in percy warner

50 situps
50 leg levers
50 flutter kicks

5 x 10 pullups

• Notes: Nice, easy day just to get out and moving.
• Body: Really sore, especially in glutes and calves.

update

saturday

swim
warmup
100-200-300-400-300-200-100 yards css @ 1:50 pace
2 minutes rest between each

underwater brick work in 10 ft.


monday

1100

10 rounds fast
3 power cleans, 135#
3 man makers, 25#

finished just under 20 minutes

50 situps
50 leg levers
50 flutter kicks

1500

stair workout @ percy warner
10 rounds:
1 stair run, walk down
20 pushups

time ~ 1 hour

• notes: good day, going to be pretty sore.
• body: could use some mobility work. well fed though.

lift

1500

back squat
8 x 150
8 x 160
6 x 185
6 x 195

front squat
5 x 155, 165, 165, 175#

man makers, 25# dbs
3 x 5

50 situps
50 leg levers
50 flutter kicks

• Notes: Good day. Back home in Nashville so will be working out from the garage or bucks gym. 
• Body: Good. Right ankle is still a little funky.

practice PST

1100

easy warm up

500 yard swim - 9:25
2 minutes pushups - 78
2 minutes situps - 65
pullups - 18
4.6 mile trail run up mesa, soft snow

100 situps, unanchored

• Notes: Got a big snow last night, so doing the 1.5 mile at the track wasn't really an option. Got a nice soft sand-type run in on the trails though. Really pleased about my swim time improvement. Went back to my frog kick which feels much better and really tried to work the walls. Hopefully I can get that down below 9 minutes soon. Situps...really need work.
• Body: Feeling pretty good. Right ankle has been sore for the past week or so, dunno what that's about.

active rest

1800

2k row - 7:47

swim
250 yards easy css
technique work

• Notes: Easy day, just wanted to get moving. One last exam tomorrow then home free.
• Body: Shoulders are a little tight.
• General: PST tomorrow.

pt

1000

weighted pushups
2x through, max reps at each:
45, 25, 10#, unweighted

reverse pushups
2x through, max reps at each:
45, 25, 10#, unweighted

ghd situps
3 x 15

• Notes: 2/5. Had to end a little early today to get to work, but decent day that should work on some of my PST areas.
• Body: Right shoulder/neck area is still really tight, and my upper back is a little tender.

metcon, swim

1200

30 minute amrap:
8 clean and jerks
15 knees to elbows
800m run

3 rounds + 5 clean and jerks

12 pullups

swim
drills - lead arm trail arm flutter kicks, lead arm trail arm scissor kicks

5 x 100m css hard @ 1:47
2 minutes rest between

300m easy css
150m scissor kick drills

• Notes: 3/5. Wasn't feeling all that strong today, but am definitely healthier from yesterday. Swim form is starting to come together - the drills really helped today. I think I need to work on my kick exclusively for a little bit. 
• Body: Neck is a little sore from some shenanigans the other night. Sinuses are pretty congested, hopefully I will be over this in a few days.
• General: For swimming and running I have started following the NSW physical training guide of one LSD, one interval, and one continuous high intensity session per week. Since swimming is where I need the most improvement, I am more focused on meeting those requirements and will probably do closer to two interval sessions per week at the expense of fewer running sessions. First official PST should be coming up soon so that's where I am focusing.

sick

1600

2x

50 pushups
50 situps, unanchored
12 pullups

• Notes: No training today. Coming down with a head cold of some kind and feeling kinda crappy. Finals just started, so I would prefer to get healthy before the week starts.
• Body: Tired, achy here and there.

lift, swim

1100

back squat
5-5-4-4-2-2
(185-195-205-215-225-225#)

3x
20 db swings, 50#
6 db thruster R/L, 35#

1730

swim
25 minutes easy css - slow during the straights, fast off the walls
4 x 50m css strides @ 0:50

pool comp in 12ft:
mask clearing
knot tying - square and bowline
brick work

• Notes: 3/5. Another good day. Squats didn't feel as strong at 225, but that was kind of expected. Swim is starting to come along now that I am getting my turns down off the wall. Got some good knot tying work in as well and wasn't having any trouble getting to depth. 
• Body: RHR 52. Pretty sore all over, especially in the shoulders. 

pt, run, swim

1200

pt
cal pyramids: 30 seconds rest between each

pushups
5-10-15-20-25-25-20-15-10-5
situps
5-10-15-20-25-25-20-15-10-5
chinups
1-2-3-4-5-6-7-8-8-7-6-5-4-3-2-1

run
8 x 400m intervals @ 78-79s
2 minutes rest between each

1600

swim
5 x 100m css sprints @ 1:48-1:50
60-90s rest between

css technique practice
300m css w/ fins

pool comp:
mask clearings
equalizations
knot tying, partner knot tying exercises

• Notes: 3/5. Really productive day today. Felt especially strong on the track. First time doing underwater knot tying which I think is good to go ahead and get exposed to. Had a little trouble clearing my left ear at first but eventually it was fine. Mostly just worked on square and bowline knots tonight. I really need to get my css technique squared away, so that is going to be the priority for the moment.
• Body: Little soreness here and there, but feeling pretty strong.

pt, swim, and updates

1800

ring dips
10-8-6-4-2-4-6-8

tabatas:
row
burpees
squats

3 minutes rest between each

swim
500 yard css, moderate

in 8ft pool:
mask clearings
buddy mask clearing
mask retrieval + bobs

in 12 ft pool:
ear clearing practice
mask clearings
bobs
leg tread w/ rocket fins + brick

• Notes: 4/5. Decent day, I didn't hit the tabatas with 100% though. Pretty gassed by the time we started the swim. Iain brought his rocket fins today so we messed around with those for a little bit. Got some decent underwater work in today.
• Body: Sore as shit. Glutes, hamstrings, and abs are the worst of it. Feeling solid other than that.
• General: Made the first visit to the recruiter today and got some preliminary paper work out of the way. Hopefully will be a DEPer by January...really excited.

run

1600

run 5.5 miles moderate @ boulder res

• Notes: 2/5. Nice easy run with Liz and Iain. Cold out today, it was around 25 degrees or so during the run.
• Body: Glutes and forearms are really sore. Little sore in abs as well.
• General: The burpee mile will be next sunday, regardless of the conditions. Haven't done a little gut check in a while.

cals, lunges, swim

Saturday

1600

weighted cals
3 x 12 pushups - 35, 50, 60#
3 x 12 ghd situps
3 x 6 pullups - 25, 35, 35#

BB racked lunges
10 x 95, 115, 115#

swim

800m css w/u

6 rounds for time
100m css
30 flutter kicks

mask clearings
mask retrieval + bobs

2 x 25m underwater

time - 20:07

• Notes: 3/5. Really good pool session last night. I found a major flaw in my css kick - I have essentially been dolphin rather than scissor kicking. Once I made the change my stroke felt much faster and more efficient. Getting pretty comfortable with mask work, now just need to take it to some deeper water.
• Body: Feeling pretty good, though a little low on sleep lately. Forearms are really sore from climbing friday night.

flagstaff, cals

0930

run
flagstaff summit from home - 1:03:37
5.5 miles

2x
50 situps
50 pushups

• Notes: 3/5. Felt good to get out on the trails, which are somehow still in good condition. 
• Body: Quads, adductors, hip flexors, elbows and shoulders are all kinda sore. Stress has been pretty high this week with school so I have dialed back training slightly to get a little more sleep.

BS, cindy

1100

Back squat
5 x 135, 165, 185, 205, 210#

10 minutes rest

emom for 20 minutes:
5 pullups
10 pushups
15 squats

• Notes: 4/5. Solid day today. 210 felt pretty strong on the squats, and i would like to get that up to 225 for a 5 rep. Haven't done this high volume of calisthenic work in a while so it was good to get in.
• Body: Headaches are mostly gone now which is good. Traps are sore.
• General: Gonna get in a trail run tomorrow and then swim thursday.

BB complex, swim

1300

Barbell complex: deadlift - hang clean - front squat - push press
12 x 89#
10 x 99#
8 x 111#
6 x 121#
4 x 126#

4 x 60s on / 10s off
plank
leaning rest
plank
leaning rest

swim
500m css
8 x 50m freestyle sprints w/ fins on 2:00

• Notes: 3/5. The complex actually pretty tough, grip was getting pretty smoked early on.
• Body: Hip flexors are very sore.

frog pt

1300


for time:
50 pushups
100 flutter kicks, 4ct
run 1 mile
swim 1000m css
run 1 mile
100 flutter kicks
50 pushups

time - 57:39

• Notes: 3/5. Good day, think I am going to make this a semi-regular pt session for me. Hip flexors were getting a little tight on the swim but it general everything felt good. Head was throbbing a little bit still.
• Body: Feeling pretty good, minus the headaches. No soreness really. 

off

1100


33 pullups, 100 situps

deadlifts

• Notes: Bailed on today's session because I was getting killer headaches every time I exerted serious effort. Think my sinuses are still a little pissed from last night.
• Body: Chest and hamstrings are a little sore. Gonna take tomorrow off and hopefully this will be cleared up.

cals, lift, swim

1200

Cals:
2 minutes max pushups - 80
2 minutes max situps - 64
max chinups - 18

Press 10-8-6 (75, 90, 100#)
BB bent row 10-8-6 (115, 135, 155#)
Dips 10-8-6 (25, 35, 50#)

100 leg levers


1800

500m css w/u
4 x 25m underwater

mask clearing w/ partner
mask clearing in dive well
brick retrieval
partner tread alternating hands only/legs only w/ brick
leg tread w/ brick - 0:30, 1:00, 1:30

• Notes: Got some decent pool work in with Iain tonight. Sinuses were bothering me a little bit for some reason so didn't do much at depth. Situps are terrible. Going to end every session with some form of ab work. Improved on pushups slightly.
• Body: Glutes/hams are sore.

conditioning

1100


20 minute amrap
10 ring rows
8 backpack getups w/ 50#, 4L/4R
10 4ct. iron mikes

hills
10 x 10 seconds up / 50 seconds rest

• Notes: 3/5. Good day, pretty high intensity. Backpack get-ups are pretty good prep for log pt. 
• Body: Feeling good, much less tired than yesterday. No soreness.

swim

1700

css pyramid

50-100-150-200-250-200-150-100-50
equal rests

2 x 25m underwater/25m freestyle
2 x 25m underwater + 1 full stroke (~35m)

• Notes: 3/5. Trying to tweak with my css form a little bit to stay a little bit more on my side versus facing the bottom of the pool after the kick. Felt a little bit tighter and stronger in general.
• Body: Getting over a stomach bug that I got over thanksgiving - stomach is finally returning to normal. Got some good lifts in over the break, spent most of it extremely sore. It was a pretty solid week of destroying the calves.

thanksgiving week

Monday

5 mile run up Mesa trail

Tuesday

800m run warm up

overhead squat 3-3-3 (115#)
front squat 3-3-3 (195#)
back squat 3-3-3 (225#)

3 rounds for time:
10 kb snatch L, 35#
10 kb snatch R, 35#
20 pullups
20 dips
20 burpees

Wednesday - off

Thursday

5 mile timed run - 32:50

Friday

5 x 20 double unders warm up

Partner cleans: 10 x 3 x 135# afap

5 rounds for time:
800m run
200m farmer carries, 40# dbs
50m waiter walk R, 45#
50m waiter walk L, 45#

1 minute max pushups - 52
1 minute max situps - 48

rope climbs

ruck, lift

1200

4 mile ruck up to Sanitas, 35-40#

1500

box jumps for height - made tall box + 10.5 plates

deadlift
10 x 225
6 x 245
6 x 265
4 x 285
2 x 305
2 x 315#

tabata calf raises
tabata situps

• Notes: 3/5. Felt pretty good today. Huge PR on the box jumps. First time deadlifting in a while and felt pretty strong.
• Body: Hasn't been the healthiest weekend, but it's been a nice little break. Going to resume off and on training this week while I head back to Nashville for the holiday.

squat, metcon

1100


back squat
10 x 140
10 x 150
8 x 160
8 x 175#

front squat
5 x 135, 145, 155, 155#

10 minutes rest

3x for time:
run 2 laps indoors
21 db swings, 50#
12 pullups

time - 11:45

• Notes: 4/5. Felt a little bit tired today. Metcon went well.
• Body: Pretty sore and in need of a rest day. Hip abductors are really tight for some reason today, and upper body is still sore.

ruck, swim

1230


ruck 4 miles up Chat. w/ 35#


1700


swim

300m w/u
4 x 100m css @ 1:50, 60s rest between
4 x 50m freestyle @ 0:43, 60s rest between
4 x 25m underwater down, 25m freestyle back

• Notes: 2/5. Pretty relaxed day, it was good to get up to the trails today.
• Body: Lats, biceps, and chest/shoulders are decently sore.

lift, pt

1800


1 shoulder press, 2 push presses, 3 push jerks
@ 45, 65, 85, 95, 105, 115#

50 pushups
50 situps
25 pullups
40 pushups
40 situps
20 pullups
30 pushups
30 situps
15 pullups
20 pushups
20 situps
10 pullups
10 pushups
10 situps
5 pullups

• Notes: 3/5. Felt weak overhead, but pretty good session in general.
• Body: Good, no real soreness.

pst

1200

Did a practice PST today


500 yard swim - 10:09
2 minutes pushups - 74
2 minutes situps - 68
Pullups - 17
1.5 mile run - 8:52

• Notes: Got some work to do. Not really in pst shape right now, but really need to work on the swim. Going to start adding pushups and situps to every warm up from now on. 
• Body: Hamstrings and adductors are both pretty sore from squatting.

squat

1100


back squat
8 x 150
8 x 160
6 x 185
6 x 195#

front squat
5 x 135, 155, 165, 175#

bar rows
1 x 20
1 x 10, 25#
1 x 20

• Notes: 4/5. Made some good progress today. Last set of front squats were kinda tough but overall felt strong. Swimming tonight.
• Body: Biceps and hammies still a little sore.

run, pt

1200


4 mile run

death by burpee box jumps - 10 + 10 reps
death by wall ball (2x), 25# - 16 + 11 reps
death by pullup/dip - 8/8 + 8 pullups

• Notes: 3/5. Decent day, could have been better. 
• Body: RHR 52-56. Biceps and hamstrings are pretty sore still. Little bit tired today, just started some pretty early morning shifts at work so not really a surprise.

metcon, swim

1200


8 minutes every minute on the minute - 1 power clean and jerk, 133#

5 minutes rest

for time, moderate intensity:
30 toes to bar
10 power cleans, 143#
20 db swings, 60#
10 power cleans, 143#
30 toes to bar

time - 15:52

couch stretch


1700

swim

300m w/u css
7 x 100m freestyle, alt ez/hard
1:30 rest between

3 x 25m underwater
1 x 35m underwater

• Notes: 3/5. Did the power cleans slowly to keep my form a little more legit. Felt pretty decent; overhead strength is starting to come back. Pretty weak at freestyle sprints, but underwaters are feeling really strong.
• Body: Little bit of soreness here and there, mostly in my upper body.

cals, conditioning

1100


overhead walking lunges, 30#

weighted cals:
pushups - 8 x 25#, 35#, 45#, 50#
situps - 10 x 25#, 35#, 50#
chinups - 4 x 25#, 50#, 60#, 60#

jog to the track

6x for time
6 tire flips, heavy
20 pushups
20 flutter kicks
200 yard sprint

time - 17:10


run 8 miles easy up Mesa

• Notes: 3/5. Felt good to get a longer day of training in after the weekend off. Longest run I have done since the race. Feeling good.
• Body: Long weekend...got caught up on sleep last night though.
• General: Cold week starting tonight.

squat

1100


Back squat
10 x 140#
8 x 160#
8 x 170#
8 x 185#

Front squat
5 x 135, 145, 155, 155#

• Notes: 3/5. Form felt really strong, body felt pretty bad.
• Body: Rough night last night, but it felt good to get in and squat.

cals, ruck

1200


db overhead walking lunges

2x
20 lunges, 4ct
8 pullups
20 diamond pushups
8 chinups
20 jump squats
8 pullups
20 pushups
8 chinups
bear crawl forward/backwards x 2 lengths
8 pullups

2:00 overhead hold w/ 95# + max overhead hold


ruck

3 x uphill @ chautauqua w/ 30#
best time - 8:32

• Notes: 3/5. Really nice day out so I decided to get some hills in on the trails. Pullups starting to get stronger.
• Body: RHR 48. Calves are sore. Feeling good.

track intervals, swim

1200


5 minute w/u + drills

2 x 200m (:30)
2 x 400m (:70)
2 x 800m (2:45)

1:3 work/rest

5 minute barefoot c/d


1700


swim

300m w/u
5 x 50m freestyle sprints, 1:30 rest
5 x 50m freestyle sprints w/ duck fins, 1:30 rest

12 minute water tread, 30s hands in / 30s hands out
drown proof practice w/ travel

• Notes: 3/5. Good day of training. The running intervals were a little tougher than they should have been, especially the 800s. Could feel myself start to overextend and lose my core towards the end of these, things I never would have noticed when I ran in high school. Tried to really dial that in. I had planned on doing the swim tomorrow but I had some extra time and energy today.
• Body: RHR 52. Shoulders, chest, and triceps are pretty sore. Little bit tired today, gonna try to catch up on sleep tonight.

metcon, wheels

1200


overhead walking lunges

5 minutes:
40 burpees
row max distance

5 minutes:
30 burpees
farmer carry max distance, 45# plates

4 minutes:
20 burpees
row max distance

4 minutes:
10 burpees
farmer carry max distance, 45# plates

3 minutes rest between each


evil wheels
3 x 15

• Notes: 3/5. Been a while since I have done burpees. Evil wheels blow. Decent day though.
• Body: No soreness from yesterday, legs are just a little tired.

cals, squats, swim

1230


Cals - max speed
3 x 10 pushups
3 x 10 situps
3 x 10 pullups

20 seconds rest in between each


Back squat
10 x 60% (140)
8 x 65% (150)
6 x 70% (160)
6 x 75% (170)
6 x 80% (185)

Front squat
5 x 60% (135)
5 x 65% (145)
2 x 5 x 70% (155)

face pulls
3 x 15 x 60#


swim

22 minutes easy css

water treading w/ brick
practiced bobbing in 12ft

4 x 50 flutter kicks w/ flooded mask

• Notes: 3/5. Felt good today. 
• Body: Little hungover, but feeling decent. No soreness.

C&J, core

1200


Clean and jerk
6 x 5 x 111#

12 rounds of 50 seconds on / 10 seconds off:
situps
leaning rest
6 inch hold
flutter kicks

• Notes: 3/5. jerks felt pretty decent. Just wanted to get in a little volume with lighter load. Cleans felt a little unbalances for whatever reason. Hips weren't opening up completely I don't think.
• Body: RHR 48. Calves are sore.

tempos

1100


4 minute w/u + technique drills

3 x 1 mile tempos @ 6:00
3 minutes rest in between

4 minute barefoot c/d jog

• Notes: 4/5. Pretty out of practice on these so they got a little tough towards the end. Really tried to focus on my form and keep from getting long.
• Body: RHR 52. Right hip flexor is tender from a hit during one the games this weekend. Shoulders and upper back are pretty sore as well.

skills, metcon

1200


skill work:
3 power snatches + 3 overhead squats
45#, 55#, 65#

15 minute amrap

5 overhead lunges w/ 35#, L/R
12 chasing rabbits 4ct
5 pullups

3x
10 back extensions
5 overhead squats, 45#

• Notes: 3/5. Worked on getting overhead today. Shoulder is still a little stiff on overhead squats and I have trouble externally rotating in the bottom, but overall feeling decent. The lunges were getting tough by the end.
• Body: Played a bunch of ultimate yesterday, hip flexors are a little bit sore but fine other than that.

BS, FS, row/thruster/pullup

1100


Back squat
10 x 140 (60%)
8 x 160 (70%)
8 x 175 (75%)
8 x 185 (80%)

Front squat
5 x 135 (60%)
3 x 5 x 155# (70%)

5 minute rest

row 1000m afap
rest
50 thrusters, 45# afap
rest
30 chest to bar pullups afap

• Notes: 4/5. Good day. Had to get a little amped up for the last set of squats, but it wasn't too bad. Form felt good on everything.
• Body: RHR 52. Upper body is a little tight, lats and triceps. Feeling good overall though.

swim

1200


300m w/u
1000m css w/ fins - 20:00

4 x 25m underwater down, 25m freestyle back
2 min rest in between

• Notes: 2/5. Good swim, relatively easy.
• Body: RHR 48. Feeling much better today. Triceps are a little sore but pretty much recovered. Hips are pretty tight.

weighted cals, metcon

1830


weighted cals:
3 x 20 pushups, 10#
2 x 20 evil wheels
3 x 6 pullups (10,25,25#)
3 x 6 chinups (25,25,25#)

3 rounds for time
run 800m
30 db swings, 50#
30 situps

time - 19:23

• Notes: 3/5. Decent today. Tricep was a little tight and slow to warm up so I took it easy on the pushups and didn't do any in the metcon as I had planned. Spent the majority of the day sitting so I was a little stiff.
• Body: Triceps are pretty sore down by the insertions. Must be from two days ago. Energy levels are fine, school work is starting to pile up.

ruck

1200


hiked Royal Arch today w/ 30#

• Notes: 2/5. Felt good to get out in the nice weather and hit the trail. Had more intramurals today so did a decent bit of sprinting.
• Body: Upper body is pretty sore, mostly in the upper back and random spots around my shoulder girdle.

HC, SJ

1200


Hang clean
8 x 89#
5 x 99#
5 x 120#
3 x 133, 138, 143#

Split jerk
2 x 4 x 85# l/r
3 x 105# l/r
3 x 115#

3x30 seconds @ each
toes to bar
push press, 75#
double unders

• Notes: 3/5. Pretty good day. Haven't gone overhead in a while so I am super weak. Split technique was feeling good though.
• Body: fine.

pool recovery

1030

300m css w/u

10 x 25m underwater swim
rest 2:00 for 1-5
rest 1:30 for 6-10

on the last one I hit one extra wall off at the end, so it ended up being about 35m

• Notes: 2/5. Felt good underwater today. Started to get a little tired towards the end but I can knock out 25 underwater without blinking an eye now. Going to start adding a little bit more distance once or twice per session just to get comfortable closing in on 50m.
• Body: RHR 56 - a little bit high this morning. Glutes and hams are a little sore today, as well my anterior shoulders. Surprised I'm not more sore though.
• General: Tomorrow will be another rest day and then will get back after it this weekend.

cals, BS, FS, thrusters

1200


TGU warm up

Cals: 1 minute maxes, 60s rest in between
pushups - 45
situps - 39
chinups - 17
flutter kicks - 31

Back squat
10 x 140
8 x 165
6 x 175
4 x 190#

Front squat
5 x 135
3 x 5 x 155#

thruster practice @ 45, 65, 95#

back extensions
1 x 20

• Notes: 4/5. Tougher day as my squat is kinda weak right now. First time front squatting since the time I took off for the shoulder and I could tell I wasn't quite as strong. Pushups felt totally fine and I think I am ready to train them without reservations.
• Body: RHR 52. Feeling good in general. Triceps a little sore.
• General: For programming I am now following the SOFwods.com template. Pulling back on the lifting a little bit in favor of swimming and calisthenics, which are what I need to work on. A few more higher intensity cf work will be thrown into the mix as well, but my focus needs to be pool work and getting my PST scores higher so that is where I will be putting the majority of my effort. Practice PST early next week.

swim

1100


300m css w/u

5 x 100m css, 2:00 rests
1:57, 1:54, 1:53, 1:51, 1:52

4 x 50m freestyle, every 5 breaths

• Notes: 3/5. Felt strong in the pool today. I am figuring out a few tricks to make my css a little smoother and more efficient.
• Body: RHR 52. Hip flexors are sore.

"Cerros"

1200


Hero WOD from a guy in Nate's platoon:

Cerros

for time:
1000m row
10 box jumps
25 double unders
750m row
20 box jumps
50 double unders
500m row
30 box jumps
75 double unders
250m row
40 box jumps
100 double unders

time - 21:11


wheel double ball t-spine
couch stretch

• Notes: 3 of 5. Good workout. Haven't done any crossfit style conditioning like this in a long time. Rowing felt good.
• Body: Hip flexors are sore.

run

1700


run 60 minutes easy up mesa trail

• Notes: Easy jog up the trail today in between intramural games. First time actually going on an extended run since the race and felt good.
• Body: Traps are still sore, and quads are a little bit tight.

jumps, CPl+HC, BS

1700


seated box jumps for height
tall box + 6 plates

practice jumping from knees

clean pull + 2 hang cleans
111, 133, 133, 143, 143, 143

back squat
3 x 10 x 145#

• Notes: 3 of 5. Box jumps are always fun, felt pretty good on these. First time I have done complete cleans instead of just pulls in a while and they felt fine, although my speed and technique has fallen off a little bit. 
• Body: RHR 45-55. Traps are destroyed this morning from those cleans, yikes. Feeling good. Tracking my resting heart rate every morning, I have noticed it is higher in the morning after I have consumed alcohol the night before.

bodyweight work

1200


Strict pullups 2-4-6-8-10
Strict chinups 2-4-6-8-10

face pulls, 48#
3 x 15

50 situps
50 flutter kicks

3 turkish get-ups + 6 overhead walking lunges L/R
20#, 25#, 30#

pushups
3 x 15

50 situps
50 flutter kicks

• Notes: Easy day to start working on some calisthenics again. It's been a while so I am pretty weak right now. Pushups are feeling good, still holding back on them a little bit just to be safe.
• Difficulty: 2 of 5. Going to start tracking how each session feels to try to keep an eye on my training and recovery.
• Body: Basically totally recovered from the race, and it feels great. I probably still have some soft tissue tightness that could be dealt with, but overall I feel great. Won't kick up the intensity until early next week though just to give my body a little break.