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.