circuit; "Big Five 55"

Weighted Pushup @ +35
Goblet Squat @ 55# DB +
Pull-up +
Standing Broad Jump +
Deadlift @ 135#
10-9-8-7-6-5-4-3-2-1 reps of each

Time 25:12.

recovery

5 x pullups
10 x pushups
15 x air squats

10 rounds, untimed, easy pace.

Played around with various olympic movements using just the bar.

strength

Front Squats:
5 x 95
5 x 115

Back Squats:
5 x 135
5 x 155
5 x 175
5 x 175

This was easy, but I decided to stop since I haven't done bar squats in a long time.

Dips:
20 @ bw
10 @ bw + 25
2 x 8 @ bw + 25

chipper

Warmup: sledge swings, pushups, KB swings.

100 tire flips (Time 8:54)
100 ball slams @ 20 (Time 4:30)
100 situps (untimed)

Untimed rest between rounds.

endurance--short trail run; strength

Morning: trail run Sale Barn area, ~40 mins. Not feeling too good post-cold.

Evening:
5 x 10 pullups @ bw
10 x 5 ring dips @ bw
6 x 3 pullups @ bw + 35

circuit

Been sick again. First training since Monday.

10 pullups
5 ring dips
10 KB clean & press (5 each arm)
20 ball slams @ 20

3 rounds. 13:58. Not pushing it, just taking it easy.

Warmup and cooldown with sledgehammer swings on tractor tire.

endurance; intermediate trail run

Raider Ridge extended loop, with Kim. Easy pace. Time 1:06.

circuit

10 x pullups
10 x pushups
10 x ball slams @ 20
10 x KB swing snatch @ 35 (5 each arm)

10 rounds. Time 24:57, including some chasing Ian. Started slow but turned out to be a better workout than I thought it would be.

kettlebell play

Feeling tired today, so just did a bunch of KB play. Worked on double swings, snatches, and C&Js using my 35 + Kurt's 35. They are different brands which makes it a bit annoying, but it was still fun.

endurance; short road run

5.5 miles on CR314. Time 53:16. Avg HR 149.

chipper; fairgrounds

At the fairgrounds. Warmup: run 800m moderate pace, pushups, light KB swings.

Run 800m, try to keep HR in 160-165 range
3 rounds bleacher double jumps
Run 800m, try to keep HR in 160-165 range
25 ball slams @ 20# ball
Run 800m, try to keep HR in 160-165 range
25 KB swings @ 53#

Total time 19:41. Avg HR only 158. This was a really tough workout for me--I must be out of shape. Had a hard time getting the HR high, and I was losing coordination on the jumps due to leg fatigue.

Finished with 2 x 10 (5 each arm) KB push press @ 53.

fight club

Very sore from yesterday's circuit.

Kickboxing + no-gi BJJ. Took it very easy in the BJJ class.

circuit; "Big Five 55"

From Dan John via Gym Jones, with substitutions as necessary per equipment:

Big Five “55”
Weighted Pushup @ 35
Goblet Squat @ 55# DB +
Pull-up +
Standing Broad Jump +
Deadlift @ 135#
10-9-8-7-6-5-4-3-2-1 reps of each

Time 26:41.

strength

Warmup:

5 x pullup @ BW
10 x pushup
15 x air squat

5 rounds.

Weighted pullups:

5 @ +25
5 @ +35
4 x 3 @ + 53

5 x KB push press @ 53: uncounted sets.

endurance--hike/climb

Climbed two unnamed 13ers north of Grouse Gulch. Unnamed 13535 and the next bump north of it. Mixed scree/snow/trail. Steep and cold, strong wind. Approx 4 hours, approx 3100' climb.

endurance--short trail run; fight club

Animas City Mtn at lunch in Durango. 45:45 out and back, unknown distance.

After work: kickboxing + no-gi BJJ.

circuit; fairgrounds!

Went to the fairgrounds at lunch. Lots of scary possibilities.

Warmup: run 1/2 mile on the horse track at 8:00 pace.

Part 1:
5 rounds of stadium seat jumps:
2 rounds on seats
3 rounds OVER seats (flat seats, not folding)--I'll call these double jumps. Tough--Kurt decided we had to race.

Part 2:
15 x ball slam @ 20
10 x plank pull
10 x decline pushup
10 x KB dead snatch @ 53 (5 each arm)

3 rounds. Time 11:11. The KB dead snatch is much harder than the swing snatch.

circuit

At the park at lunch:

10 x box jump
10 x KB step up @ 35
10 x ball slam
10 x decline pushup
10 x KB swing snatch @ 53 (5 each arm, with an extra swing to get started)

5 rounds. Time 18:33.

The swing snatches were tough. First time trying it with those.

endurance--intermediate trail run

First workout for a while--haven't been feeling well.

Extended Raider Ridge loop + run to Santa Rita Park to meet the family. Time 1:13. Slow & easy.

Afternoon:
light circuit work while playing with Ian: sledge swings and KB swings, various skipping drills in the driveway.

light work

Feeling super tired, like I'm getting sick. Just did some light shoulder work, ab work, and some 1-arm snatch practice.