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.