endurance; road run

5.5 miles on CR314 at lunch. Time 51:17. Felt tired. Avg HR 153.

BJJ

Gi BJJ class at DMA.

endurance; road run

5.5 miles at lunch on CR314. Time 51:35. Avg HR 149, max 166, 12:50 over 155.

circuit

Ute Park at lunch.

Part 1:
20 x box jump
20 x ball slam @ 20
20 x pushup
10 x swing + snatch @ 36

Part 2:
10 x KB step-up @ 53
20 x ball slam
30 x decline pushup
50 x KB C&P @ 36
50 x walking lunge

endurance; intermediate trail run, Engineer Mtn

Been off for a week due to business trip to Vegas & injured foot.

Ran Engineer Mtn trail up to the meadow, then hiked up to the chimney and came back down. Time 1 hour 3 minutes to the chimney. 1790' climb per the Suunto, high point approx 12300'.

climb; "Lotta Balls Wall", Red Rocks

Climbed the 3 (long) pitch "Lotta Balls Wall" (5.6, 5.8, 5.5) in Red Rocks with Kurt and Rolfe. The name is for the rock formation, not the difficulty level. Very hot weather (~100 degrees). Fun, but my foot was messed up afterwards from standing in rock shoes for 4 hours.

endurance--easy road run

~4 miles on CR314, slow. Left foot a bit sore, so I cut it short.

circuit; "Ute Park 300"

At Ute Park at lunch:

25 x pullup
jog to box jump area
50 x KB deep DL on blocks @ 53
50 x pushups
50 x box jumps (mid-thigh)
50 x KB floor wiper @ 53
50 x KB clean & jerk @ 36 (25 each arm)
jog to playground
25 x pullup

Time 18:45. Will have to substitute something for the floor wipers; too hard to do them without getting excessively dirty. Maybe seated Russian twists.

Knee sore from BJJ on Tuesday.

Evening: no-gi BJJ at DMA.

endurance--easy road run

At lunch: CR314, 5.5 miles, 55 minutes. Recovery pace. Avg HR 140, max 155.

Evening: no-gi BJJ class at DMA.

circuit; endurance--short road tempo run

At Ute Park. Warmup: med ball throws @ 20

Part 1:
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 53 (5 each leg)

5 rounds. Time 11:02

Part 2:
10 x KB swing snatch @ 36 (5 each arm)
short sprint (~20 meters)
5 x KB squat clean @ 53

3 rounds. Time 7:10

Kurt got a bad low back spasm while doing the squat cleans.

Part 3:
Misc farmer's walks @ 53 + 36


Evening:
Tempo run on CR223. Approx 4 miles, time 36:48, 370 feet climb.

SAR mission

No real training this weekend due to SAR mission lasting Saturday night into late Sunday morning.

Quote from Camile Paglia in Salon:

"So I'm saying to the left: Stop bad-mouthing your own civilization; get over it, you little twerps. I'm saying to the religious far right: If we are defending Western civilization, as you claimed in the incursion into Iraq, then you'd better realize it's much more than Judeo-Christianity and the Bible. You'd better get real and accept that we have a Greco-Roman tradition of literature and art that started in 700 BC. And yes, some of it deals, quite frankly, with sex and the body; you must deal with it and allow students to deal with it, because that is part of the brilliant strength of our arts."

endurance--short road run; sparring

At lunch: CR314, 5.5 miles. Time 50:29. Fartlek style. Avg HR 153, max 174, 24:50 over 155.

Evening: sparring class. My first time doing real sparring in many years. Not bad. The guys at DMA like to hit a little harder than I would like; took a pretty solid liver shot at the end.

strength; deadlift & misc

Work up to 1 RM on deadlift:

5 x 135
5 x 135
5 x 185
5 x 205
3 x 225
1 x 235
1 x 245
1 x 255
fail @ 265
1 x 260

First time in a long time doing a max DL. Interesting that my max is only down 10 pounds without having done it in months.

Some walking lunges.
low clean pull 3 x 5 @ 135

pullup ladder 1-6.

1 x 25 sitting Russian twist @ 35# plate
2 x 20 sitting Russian twist @ 35# plate

strength/circuit, light; BJJ

At the rec ctr:

"man-makers" @ 30
pullups
KTEs
5-4-3-2-1 reps of each. Time 7:43.

5 back squat @ 135
20 x seated Russian twist @ 35 plate
3 rounds, untimed


3 clean low pull @ 135
20 x seated Russian twist @ 35 plate
2 rounds, untimed.

Evening:
Gi BJJ class. Shoulder is pretty sore from holding Thai pads for a huge guy last night.

endurance--short road run; kickboxing; BJJ

CR314 at lunch. 10 minute warmup, 10 minute cooldown, 20 minutes of fartlek-type intervals. Approx 4.4 miles, time 42:11. Avg HR 150, max 170; 11:10 over 155.

Evening:
Kickboxing class. Held pads for a huge guy; probably shouldn't have.
No-gi BJJ class. Good workout.

strength; easy upper body

Feeling fairly tired from yesterday. Went to the rec ctr and did the following:

Bench press warmup: 3 sets, variable weights

6 x bench press @ 115
10 x pullups

5 rounds, untimed.

endurance; long hike/run

Dutch/Jones loop with Kim. ~20 miles, ~3500 feet climb. Time 5:42, including a lot of breaks to wait up for Kim (her first time at >15 miles). Felt strong. Lots of wildflowers in the high meadows. Met an ultrarunner at the end who had just done it in 3:21!

circuit

At Ute park with Kurt at lunch.

Warmup: run/med ball toss @ 10

Part 1:
10 x box jump (mid-thigh)
10 x KB step up @ 36 (5 each leg)
10 x decline pushup
5 x CTL combo @ 53
jog to playground
10 x pullup
10 x KTE
jog back
5 x CTL combo @ 53
Time 6:08

Part 2:
20 x box jump (mid-thigh)
20 x KB step up @ 36 (10 each leg)
20 x KB deep DL @ 53
30 x decline pushup
10 x military press @ 36 KB (5 each arm)
10 x push jerk @ 53 KB (5 each arm)
Time 8:06

Part 3:
20 x KB bent row @ 53 (10 each arm)
jog to playground
10 x pullup
10 x KTE
untimed.

Kickboxing class at DMA

Kickboxing class at DMA. Worked pretty hard; felt great. Wished it was longer.