lift, pt

1030

face pulls

press drop sets

2 x max reps @ 115, 75, 45# 

5 minutes:

500m row, sub 1:50

amrap situps

4 minutes:

500m row, sub 1:50

amrap burpees

3 minutes:

500m row, sub 1:50

amrap leg levers

• Notes: 3/5. Press felt surprisingly strong, haven't done it in a while. Held below 1:50 on all the rows but I was hurting on the last one.
• Body: Quads, abs, triceps sore. Gonna do a PST pretty soon.

swim

1830
swim

200m w/u
20 minutes css - lost count, just over 1000m
4 x 50m underwater down / freestyle back
5 minutes leg tread w/ brick

• Notes: 3/5. Pretty easy day, felt good getting some technique work in. 
• Body: Kinda stiff - legs, abs, and triceps are all pretty sore.

lift, run

1400
shoulder y's and t's

8x
12 med ball pushups, alternating
10 evil wheels
8 pullups, mountain climbers

Back squat - 2 x drop sets
max reps @ 165, 135, 95#

run
6 miles up Mesa from Chat. - 1:04:56

• Notes: 4/5. Tired today, felt pretty sluggish on the lift. Might not have eaten enough before but mostly likely just some carry over from a long weekend. Run was nice - the conditions were awesome, if slow. A snow came in just before and the entire trail was covered in low clouds and fog. Minimal to moderate amount of snow cover on the trails.
• Body: Lowish energy, tight in my hip abductors for whatever reason, and abs are a little sore.

short pt

1800

5 x 20 v-ups / 20 pushups

• Notes: Short one tonight - been up in Snowmass all weekend for the X Games, so didn't have much time to train. Got a good week planned though.
• Body: Stiff here and there, lots of mobility tonight. 

swim

1100 - swim

200m w/u
10 x 100m css sprints @ 1:45, 2 minutes rest
6 x 50m kick w/ board, 30 seconds rest

comp:
underwater travel w/ brick
mask clearings
bobbing + flips

• Notes: 4/5. Solid day in the pool, really pushed it on the sprints and was hitting my times. I've found that doing a "half" second pull - pulling to the armpit rather than to the hip - is a lot more efficient on the shorter fast stuff. 
• Body: Legs are pretty beat up. Good overall though.

the chase

1200 - run @ wonderland lake

15 minutes easy, 10 minutes moderate, 5 minutes hard
negative split on the way back - 58:13, 7.3 miles

• Notes: Good run, beautiful day outside. Stomach was acting up which slowed me down a little on the way back.
• Body: Legs are feeling really good.

full mission profile

1100 - pt

run 1 mile w/ 25#

3x w/ 25#
10 8 counts
10 pullups

5x
20 push press, 65#
20 deadlifts, 95#
20 thrusters, 45#
20 sumo deadlift high pulls, 45# plate

3x w/ 25#
10 8 counts
10 pullups

run 1 mile w/ 25#

• Notes: 5/5. Hesitant to rate this as a 5, but I was hurting. Didn't have a whole lot of energy so just had to chip away a little bit at a time. 
• Body: Lats are still pretty tight from monday, haven't done that many pullups in a while. Today probably won't help. Didn't sleep too well last night for whatever reason so I will catch up tonight.

swimming with angie

1300 - swim pt

100 pullups
swim 500m
100 pushups
swim 500m
100 situps
swim 500m
100 squats
swim 500m

time - 1:23:32

• Notes: 4/5. Felt pretty slow in the pool today especially after the pullups. Didn't push a particularly fast pace, just kept moving consistently. 
• Body: Good, minus the poor sleep/drinking habits this weekend.

lift, run

Saturday
Ruck up royal arch from Chat. w/ 35#

Sunday
1200 - lift

face pulls

power clean
3 x 133, 143, 155, 165, 165, 165#

max height box jumps - tall box + 9 plates
800m farmer carry, 45# plates

50 situps
50 leg levers
50 flutter kicks

1600 - run 5 miles @ the res

• Notes: Nice low key day, didn't do anything high intensity. Cleans felt pretty good, haven't done any in a while.
• Body: Feeling really good. Keeping sickness at bay.

reno 9/11

1300 - swim/pt

swim 1000 yards css

3x
10 pullups
10 db thrusters, 30#
10 knees to elbows

2 x 50 walking lunges

50-40-30-20-10
pushups
situps

swim 650 yards css w/ fins

1630 - run 4.5 miles @ marshall mesa

• Notes: Solid, long day. Got some fin time in trying to get my feet and ankles use to them. Run was pretty relaxed.
• Body: Little sore up top but nothing crazy. 

maximus

1830 - pt

turkish get-up w/ 30#, L/R
5-4-3-2-1

3 x 50 pushups, 50 situps, 50 squats
run 3 miles
5 x 10 pullups, deadhang

• Notes: Decent day, weight room was packed.
• Body: Feeling pretty rested, not much training this week with the new class schedule starting up. Gonna get in some good sessions this weekend, got a big one planned for tomorrow.

lift, swim

1400
face pulls

deadlift, moderate sumo
5 x 245, 265, 285, 305, 285#

hollow rocks 30-25-20-15-10-5

swim
300m breast/css warmup
5 x 100m sprints alternating css/fs - 2 minutes rest between
5 x 100m css sprints @ 1:45 - 2 minutes rest between
200m easy cooldown

• Notes: Felt pretty strong today. Haven't pulled much weight in a long time, so getting 305 was nice and might actually be a pr. Felt like I was exerting pretty hard to get 1:45s on the swims so a little slow today. 
• Body: Calves and quads are a little tight from the run the other day.
• General: First day of my last semester of college. Gonna be getting in the groove of my schedule this week and figuring out the best times to train. So far its looking like tuesdays will be my rest day. 

the chase

Saturday

run - "the chase"
15 minutes easy
10 minutes moderate
5 minutes all out

turn around and run back a negative split - finished in 58 minutes ~7-7.5 miles

run, salty dog

1600
run - 5 miles easy on Bobo

pt
500m css / 50 pushups / 50 flutter kicks
350m css / 35 pushups / 35 flutter kicks
200m css / 20 pushups / 20 flutter kicks

5x
10 db shoulder press/push press, 30#
10 dead hang pullups

• Notes: 4/5. This one was pretty tough. Clocked in the first 500m swim at about 9:35, the other swims were a little bit slower pace. Couldn't quite keep the pushups unbroken....tried to push the pace the whole time.
• Body: Much less sore, feeling good. Ate a ton tonight, so hopefully recovery will be pretty decent tomorrow.

hard day in the woods

1600

2x, steady continuous pace
run 1 mile
run 1 mile w/ 30#
25 squats L shoulder, 30#
25 squats R shoulder, 30#

100 situps, unanchored

• Notes: Pretty easy day - this session was more about building up than breaking down, trying to get my legs ready for higher mileage again. 
• Body: Really fucking sore. Hamstrings, traps, and upper back. 
• General: Swim pt tomorrow.

run

1630
run 6 miles easy up Mesa from Chat. - 1:06:12

trails: packed snow, little ice, some exposed rock

• Notes: Felt really good to get out on the trails and recover today. Had to bust out the headlamp at the end which was kinda fun.
• Body: Sore. Upper back/traps and hamstrings got the worst of it. Ankle felt fine the whole run.

eureka, pool

1300

10 pullups
20 pushups
30 situps
40 squats

3x
10 pullups
10 deadlifts (155, 175, 175#)

3x
10 L-pullups
5 single leg DLs w/ 50#, L/R

3 rounds for time:
5 hang cleans, 115#
10 db swings, 50#
15 box jumps, 30"

time - 4:26

swim
1000m css

comp in 12-14 ft:
knot tying
mask clearing
brick babysitting w/ travel

• Notes: 3/5. Good session. Was pretty worn out for the swim, but got some good underwater time in with Riley. The brick babysitting with travel was tough on the lungs. 
• Body: Little sore in the legs and shoulders. Feeling strong overall though - stress is low and I am ready to get after training.

guerilla camp

0900

run to the track
4 x 100m run / 25 pushups
4 x 100m run / 25 situps
4 x 100m run / 25 squats
run back to the gym

4 x 50 yd waiter carry w/ 50# db, L/R

for time:
5 x 10 db swings, 50# / 20 situps
5 x 10 goblet squats, 50# / 20 situps

swim
easy css technique work
brick work - underwater travel in 12ft.

1700 - swim

2 x 100m sprints, alternating css/freestyle

comp w/ Iain:
underwater knot tying
leg tread w/ fins

• Notes: 3/5. Back in Colorado so will be back on a semi-normal training schedule. Found a good 9-10 week training program from a NSW mentor so I will be working on that while working on my PST.
• Body: Ankle is feeling normal and everything else is good. Lungs are probably gonna be hurting for the next week or so while I get back into training up here. 

ruck, cals

Monday

ruck 1st/2nd flatiron w/ 30#

5 x 50 pushups/50 flutter kicks throughout the day