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.