resting

Been feeling a bit under the weather, so I'm taking some rest days.

ice climb; "Stairway to Heaven"

Climbed "Stairway to Heaven" (WI 4, 800+ feet) in Eureka with Aaron. My first big multipitch ice climb. One steep, long, pretty hard pitch, some easy WI 3 stuff, and a long brittle pitch of 3+ or 4-.

It was mentally challenging for me even as the second--just a totally different experience than ice cragging. Physically I felt good; being in shape helped a lot. Calves are sore afterwards, forearms fatigued, but that's about it.

a bit of recovery work

Did some easy sled dragging and KB RDLs. Feeling tired and unmotivated, so another easy day.

endurance; slow road run

6 miles CR223. A couple of inches of fresh, sloppy snow, so the trails would have been mudholes. Very slow & easy. ~60 minutes.

circuit; DL-TGU-PJ

30 x deep single DB DL @ 55
20 x Turkish Get Up @ 36# KB (10 each side)
10 x Push Jerk @ 36# KB

made it through 2 full rounds + 30 DLs in ~20 minutes, then decided I was out of time.

There must be some efficiency I'm missing in the TGUs, since I don't feel like I'm working brutally hard, just slow. Still, a tiring workout--the TGUs are a grind.

strength; circuit

Warmup:
OHS, snatch @ bar

Workout:
heavy weighted pullups, worked up to 1 x BW+90
failed at BW+100
worked down to 3x3 @ BW+45

3 rounds of:
5 x snatch @ 65
walking lunge @ 2x 30# DBs, 20 steps
10 x knees-to-elbows

power endurance circuit; "Jonesworthy"

Jonesworthy:

Squat 80-64-50-32-16-8 reps
36# kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Time 18:37. PR by ~60 seconds.

endurance; long trail run

Long trail run in Sale Barn area. Unknown distance, perhaps 15 miles?

Time 2:57. Avg HR 137. 1320' climb per the Suunto.

strength; overhead work

Had Ian all day today. During his nap, many sets of:

overhead press
waiter walk
push jerk
overhead hold
asymmetric double clean + single push jerk

with 36# and 53# KB.

power endurance circuit; "Nicole"

Workout:

3 rounds x
50 air squats
21 pullups
21 bar dips
10 hang cleans @ 95#

Pullups/dips done intermixed as needed.

Time 14:40. 51 seconds faster than last time.

moderate run CR314

5.5 miles on CR314, moderate heart rate. Untimed, but ~52 minutes.

rest

Knee was a bit sore, so took the day off.

power endurance; "300" nearly canonical

Warmup: OHS, pushups, stretch

Workout: "300" a la Gym Jones
25 pullups
50 deadlift @ 135
50 pushups
50 box jumps @ 21" aerobic step stack
50 floor wipers @ 135 (unbroken!)
50 KB clean & press @ 36# (alternating 3 reps each arm)
25 pullups

The only way this is short of the official GJ workout is the 21" vs 24" box.

Time 19:35

Kurt says my form on the floor wipers was bad. Could have pushed harder on the KB C&P. Right patellar tendon is sore, either from the box jumps or possibly from yesterday's crossover lunges.

strength; overhead work

Snatch + 3xOHS: 65, 75, 85
OHS: 3 x 95
Overhead Press: 5 x 1 @ 95
Push Press: 105,115,125,125,125
Push Jerk: 1 x 135

Strained a costal cartilage on the OHP, possibly.

Finished with passthrough lunges @ 36# KB, 1-arm KB clean & presses, and 1 arm KB swings, all at 36#.

kettlebell play

Had to take Ian all day, so during his nap: kettlebell play with the 53#. Did many sets of swings, clean & push jerks, walking swings, pass-through lunges, and various other stuff. Fun!

SAR mission

SAR mission for a hot air balloon crash up on a cliffside in the Hermosa drainage. Cool helicopter work; simple rope work; decent workout.

power endurance circuit

Fran light: 21-15-9 x thruster @ 75, pullups
+ 21-15-9 x 2-hand KB clean & press @ 36, knees-to-elbows
+ 21-15-9 x KB swing @ 36 + bar dips

Time 26:42 (7:38 split for Fran light)

Felt sluggish on this workout, and the KTEs killed my average HR. The swings at the end felt pretty easy, which is good.

endurance; steady effort dirt road run

5.5 miles out & back on CR314. Avg HR 146; tried to keep it in that range. I want to use this as a benchmark to see if the hybrid program improves my ability to run at a given slower HR.

Time 50:25.