lift

1100

face pulls
deadlift, moderate sumo
3 x 255, 285, 305, 305#

3x
10 ghd situps
10 back extensions

weighted chinups
5 x 25, 35, 50#

100 8-counts

• Notes: Deadlift didn't feel super strong today, but it's been a while. 
• Body: Tired.
• General: Found out yesterday that my medical waiver for the Navy has been rejected, so I am going to be in a holding period for a little bit. I can re-apply in 90 days so hopefully I can make some magic happen between now and then. In the meantime, I'm signing up for a 50 miler.

swim

1800 swim

200m w/u
200m css tech.
2 x 100m pull / 100m kick

2 x 50m css sprints on:
1:20, 1:15, 1:10

200m css easy
5 minutes of walls

• Notes: Good day in the pool. My technique felt really strong and dialed in, and I am going to make this workout template a weekly occurrence. Eventually I want to be able to complete 2 x 50m on 0:50-0:55, starting from 1:20 intervals. These shorter sprints feel like they really develop my power especially in the kick. I will also start slowly adding distance to the technique work (pulls/kicks).
• Body: Soreness here and there, nothing notable. Right foot is tight from the run though...kept cramping up in the pool.

run, pt

1400 - run
8.5 miles from the rec center down boulder creek path + settler's park + mt. sanitas and back
time - 1:29:00

stretch

2000 - pt

pyramids:
pushups (regular, tricep) - 5,10,15,20,15,10,5
pullups (regular, neutral, chinup) - 2,4,6,8,6,4,2
ring dips - 3,6,9,12,9,6,3
ring rows - 3,6,9,12,9,6,3
abs (straight leg situps, flutter kicks) - 10,20,30,40,30,20,10

time - 54:47

3x
5 L-pullups
10 ring pushups
10 toes to bar

• Notes: 4/5. No gymnastics tonight, so I just did some PT at home. Ran with Josh again today and it was actually a pretty brutal route. Haven't done much summit running lately so Sanitas kicked my ass. Little bit of hiking interspersed during the climbs, but we made the summit in a little over 20 minutes. Really emphasized perfect form on all of the calisthenics tonight.
• Body: Feeling good. Having a little flank pain, which is a little unsettling since I am in the middle of dealing with my one kidney stone incident with the Navy right now. Hopefully it's nothing.

lift, swim

1600

21 thrusters, 95#
21 bent over rows, 95#
15 thrusters
15 rows
9 thrusters
9 rows
not timed, broken up into sets

swim
200m w/u
200m css technique
100m kick drills

500m css easy first half, moderate/hard 2nd half - 9:43
100m kick drills

3 x 100m css sprints @ 1:45
2 x 50m css sprints @ 0:50

hollow rocks - 50, 25, 25
flutter kicks - 50, 50

• Notes: 3/5. Decent day. Was hoping to get my 100m sprints a little faster, but I'm slowly getting there. My kick seems to be the fatiguing factor so I will keep working on that. 
• Body: Shoulders and neck are a little stiff and my quads are sore. Feeling pretty good. Right elbow is a little banged up from wrestling.

log PT

Friday
1700

all w/ 30# pack:
5 rounds
800m ruck / 800m chest carry
20 pushups
30 walking lunges, chest carry
20 4ct. overheads
30 squats L shoulder
30 squats R shoulder

took a little over an hour

• Notes: This is a really good log PT prep that I put together last night. Alternated rucking/chest carrying each round, but honestly I think it would be better to just chest carry the whole time because it sucks pretty badly. Extending this for about 2 hours and including some more running and extended arm carries would be very effective I think.
• Body: Pretty sore. Haven't had a rest day in a long time but I'm still feeling decently strong. Will probably try to get to the pool at some point today.

lift

1100
face pulls

hang clean
3 x 89, 111, 121, 133, 143

clean and jerk
2 x 133, 143, 143, 155, 155, 155

5 cvps

• Notes: 2/5. Relatively easy day, just wanted to get some heavier lifts in since I haven't gone overhead in a while. 
• Body: Little worn down and tired, going to take a break to ski the next 2 days. 

cals, run

1000
cals - speed
3x30 seconds pushups (best 40)
3x30 seconds situps (best 27)
3x8 pullups afap

run intervals @ 80-90%
1200m - 4:16
800m - 2:36
400m - 0:66
200m - 0:29

• Notes: 3/5. It was insanely windy at the track today which made intervals pretty difficult...nothing like a 4:16 1200m to make you feel slow as shit. 
• Body: Hip flexor still a little tight. Upper body soreness much better today. It's interesting that I am nowhere near as sore from this monday as I was from the last, even though it was more work. Still just kinda sore when I externally rotate.

swim

1830 swim

300m w/u
100m kick w/ board
8 x 100m css ez/hard by 50s (1:49-1:51 range)
8 x 25m underwater

bobbing, travel, floating comp work

• Notes: Really focused on staying streamlined and long today and it worked pretty well. I was hitting the same times as the other day but was working about half as hard and using way fewer strokes. I'm trying to start incorporating a double arm pull off every wall, but I'm starting with every other as it really gets you winded. It's nice starting the lap halfway across the pool though...
• Body: Shoulders are sore, and I have a little tender spot in my right hip flexor/groin when I kick in the pool. Gonna massage and stretch it out a bunch.

swim, lift, gym

1400
swim
200m w/u
500m css - 9:34
5 x 100m css - 1:53, 1:51, 1:49, 1:48, 1:49
walls/turn practice

back squat
10 x 155, 165, 175#

2000 - gymnastics
pst pyramid
pushups (wide, regular, tricep) - 5,10,15,20,20,15,10,5
pullups c2b (wide, regular, reverse) - 2,4,6,8,8,6,4,2
dips - 5,10,15,20,20,15,10,5
ring rows - 3,6,9,12,12,9,6,3
abs (sitting leg levers, situps) - 10,20,30,40,40,30,20,10

totals: 300 pushups, 120 pullups, 100 dips, 60 ring rows, 400 abs

4x
rope climb no legs
max ring dips, technique emphasis
5 dragon flags

stretch

• Notes: Disappointed with my swim, especially my speed off the walls...everything just felt a little out of sync today. I think I need to spend more time dedicated to technique rather than simply distance. Each time at hit the pool I am going to do at least 500m of dedicated form work - through either kicks, walls, or slow laps. Good session at the gym tonight.
• Body: Good. Left shoulder is a little achy - external rotators are crazy tight.

run, cals

1500

8 mile run from the res to BVR + frontrange trail and back

2 x 50 pushups
2 x 50 hollow rocks

• Notes: Easy day, got in some good time on the trails. Got some pretty bad chaffage in my groin though, so that sucked.
• Body: Upper back a little sore, feeling good other than that.

pt

1400
y's and t's

8x
5 thrusters, 95#
20 walking lunges

6x w/ 10#
10 pullups
10 dips

max pushups in 3 minutes
max situps in 3 minutes

• Notes: Pretty awful day. Went skiing yesterday and ate/drank pretty crappy all day and night so I wasn't feeling strong at all. Gonna run and swim tomorrow.
• Body: Decent, not sore at least.

lift, swim

1100
face pulls

deadlift, conventional
5 x 225, 245, 265, 285#

max chinups c2b - 16
max pullups c2b - 8

swim
10 minutes water tread legs + small fins
10 minutes breast/freestyle
10 minutes tread legs + small fins
10 minutes css

ruck

1000
ruck 5 miles up mesa trail from Chat. w/ 30#

• Notes: 1/5. Little recovery ruck today just to get out and moving. 
• Body: Upper body is still recovering.

swim

1830
swim

200m w/u
500m css @ 10:00 pace
500m fin lead arm/trail arm
6 x 50m fin underwater down/flutter kicks back, on 1:00
500m css technique work

• Notes: 2/5. Pretty easy today to get a little recovery and fin work in. I like doing the underwater/flutter kick combination to get some kick work in with the fins. Adding in some flutter kicks out of the pool would make it even better. 
• Body: As expected, upper body is pretty trashed. Forearms and pushing muscles are especially tight - but today I was mostly just tired.

run, swim, gymnastics

1400 - run/swim

10 mile run up boulder creek path and back - 1:16:11

swim
200m easy w/u
6 x 50m underwater down/freestyle back

2000 - gymnastics

pyramid: took just under 1 hr
pushups (wide, regular, triceps) - 5,10,15,20,15,10,5
dips - 5,10,15,20,15,10,5
pullups (wide, regular, reverse) - 2,4,6,8,6,4,2
ring rows feet elevated - 2,4,6,8,6,4,2
abs (sitting leg levers, situps) - 10,20,30,40,30,20,10

bar muscle ups - 4 sets

4x
rope climb no legs
max ring dips
5 dragon flags

4x
plyo pullups staggered bars
plyo pushups
20 v-ups

• Notes: 4/5. Good day. Did the run with Josh, another SEAL wannabe, and then we hit the gym tonight for some bodyweight work. Pulling and pushing is pretty torched right now. Planned on doing more in the pool but I'm going to save it for tomorrow night.
• Body: Feel good, calves were a little tight after the run. Probably going to be sore tomorrow.

Saturday - lift

4 x 50 pushups/50 situps throughout the day

1300
clean and jerk
6 x 2 x 133#

front squat drops sets - 2x max reps @
145, 115, 95#

• Notes: Haven't done jerks in a while, felt good to get some weight overhead again. I would like to start doing some heavier overhead work in now that I am 100% healthy.
• Body: Good.

run, swim

1600
run - 5 miles @ marshall mesa

1 x 20 dips
1 x 20 body rows

swim
250m w/u
css pyramid:
50-100-150-200-250-200-150-100-50
1:30 rest in between each

run, pt

1100
run

.5 miles to the track
fartlek - 25 minutes of hard on the straights easy on the curves
.5 miles back

cals - negatives, 4 second eccentric then explode up
3 x 20 pushups
3 x 8 ghd situps
3 x 5 pullups

max chinups - 16

• Notes: 2/5. Track had some snow on it still so footing was a little unstable, which was nice. Toying around with some negatives for calisthenics...I think it is most effective for pushups and pullups, less so for situps. 
• Body: Little tired, quads are sore.