GPP

At home:

Max burpees in 10 minutes: 80 -- horrible!
Misc DB burpee + thruster @ 17.5s
Misc KB work
Misc shadowboxing

endurance--intermediate trail run

Trail run Raider Ridge/Horse Gulch area, in the snow. First run over an hour in quite a while. Felt great, except for a pretty sore hip flexor toward the end that convinced me to turn around. Cold. Time 1:41, easy pace.

GPP

At home in the garage--probably below freezing. Still a bit sick, so I'm again avoiding cardio.

100 pullups (sets of 10-12 and a few sets of 5 @ +25)
250 pushups (sets of 25)

Upper back accessory work:
shrugs @ 135 and 185 or
bent over rows @ 70# KB x 6-10
Didn't count sets on these.

strength

Power clean:
Work up to 175 -- tied PR, decent form
Fail twice @ 180

Clean high pull:
3 x 2-3 @ 175

Bench Press:
9 @ 135
2 x 5 @ 155
5 @ 135

Pushups:
12 @ +25, immediately drop weight, no rest:
8 @ BW, drop to knees, no rest:
5 on knees

GPP

Still sick.

200 walking lunges
50 pushups (straight), then 2 x 10 after ~15 secs rest

GPP

Still sick, so no cardio. In a wide variety of set/rep schemes, I totaled the following:

70 pullups
100 pushups
50 ring dips
20+ bent rows @ 135
50-60 shrugs @ 135

GPP

Sick again, but I felt like doing something anyway:

10 pullups
20 pushups
30 air squats

8 rounds. Full recovery between rounds.

GPP, easy

At home: a bunch of pullups, pushups, situps, air squats, easy pace. Low energy/motivation today.

endurance--short road run

CR314, 5.4 miles, 54 minutes. Lots of walking due to a cramp in my foot, so not a bad time overall.

strength

Hang Power Clean:
Work up to 165 (PR from the hang)
then 4-5 sets x 1-2 on the hang clean + push jerk @ 135

Bench Press:
8 @ 135
3 x 5 @ 135

DB Rows:
4 x 6 @ 65

One set each:
pullups, weighted pushups, dips

GPP

At home:

60 burpees in 5:58
50 KB snatches @ 53 in 4:47 (alternate arms every 5)
40 DB burpee-thrusters @ 17.5s in 8:28 (these sucked!)
30 scissor jumps + 20 atomic situps + 10 clapping pushups in 1:34

Untimed rest between rounds.

endurance--short trail run

Water tower loop, in ankle-deep snow. Great run, moderately hard. 34:40.

GPP

30 sec burpee + 30 sec shadowboxing combo:
3 x 5 minute rounds
Went better than last time. I'm liking this workout a lot.

Then:
A couple of bar complex sets:
5 x hang clean, push press, bent row @ 95

strength

Tried a Dan John workout today:

Power clean:
8 @ 95
6 @ 115
4 @ 135

Push press:
8, 6 @ 95
4 @ 105

Front squat:
8 @ 105
6 @ 125
4 @ 135

Bench press:
8 @ 115
6 @ 135
2 @ 155 (didn't feel I could hit 4)

Then:
10, 8, 6 x weighted pushup @ +35
3 x 10 pullups (supinated grip)

endurance--short road run

6 miles on CR223 in fresh slush and snow. Legs felt really dead from yesterday's sprints (but strangely, not sore at all). Got totally soaked. 64 minutes.

intervals

15 x uphill sprints on the driveway, pulling Ian in the sled.

SAR; GPP

Beacon practice with SAR: snowshoe a couple of miles in La Plata canyon, stand around and get cold.

At home:

KB clean & jerk, max reps in 10 minutes:
114 @ 35#

Bent over KB rows:
20, 15, 10, 5 each arm @ 53

Some pushups, some KB towel curls.

GPP

At home with a sick kid:

1 arm KB swing @ 53, max reps in 10 minutes: 200 reps

30 secs burpees + 30 secs shadowboxing:
5 minutes

10 Scissor jumps + 10-20 pushups:

4 or 5 rounds

GPP

30 secs burpee + 30 secs shadowboxing
4 minutes

30 secs plyo burpees + 30 secs shadowboxing
4 minutes

30 secs DB burpees @ 30# + 30 secs shadowboxing
3.5 minutes

10 DB snatch (5 each arm) @ 50
5 pullups
10 dips
5 pullups
5 DB burpee
5 pullups

Some scissor jumps

Bench press wide grip @ 95: 16 reps
5 ice tool pullups
Bench press close grip @ 95: 8 reps
5 ice tool pullups

endurance/interval

On Three Springs trails:

Warm up run, then:

6 x 10 second uphill sprint with 30 second rest
4 x 30 second uphill sprint with 90 second rest

then, run back at moderate pace.

Total time 37:24.

strength

5 x 10 pullups, mixed grips
5 x 5 bench press @ 135

3 x 6 weighted dips @ +35

DB rows, work up to 3 x 6 @ 70

GPP

Warmup:
swings & snatches w/ 35# & 53# KB

10 minute max burpee test:
95 reps -- tied PR

2 hand KB swings @ 53:
70 reps in 3:50. Was going to go to 100, but my biceps are twingy from yesterday's high-rep snatches.

GPP

Heavy rain/sleet all day today. At home:

10 minute KB snatch test: 185 reps @ 35# KB, switching hands every 10 reps

A few sets of pushups.

endurance--short trail run

Trail run at Three Springs, moderate pace. 1 lap, 35 minutes.

GPP

100 burpees in 14:17 (taking it relatively easy)

then:

10 scissor jumps
10 weighted pushups @ +25

5 rounds.

endurance--short road run

CR314, 5.4 miles, 56 minutes.

strength

Weighted pullups:
work up to 1 set x3, 3-4 sets x2 @ +70

Bench Press:
Work up to:

3 @ 165
2 x 5 @ 155
1 x 3 @ 155

2 x 10 weighted pushups @ +35.

hike

Hike approx 3 hours (round trip) south on the Colorado Trail from Molas Pass, with Kim. About 6" of snow on the ground, cold, mostly sunny, and windy. Great day. Not particularly strenuous, other than wearing heavy boots.

GPP

Max burpees in 10 minutes: 84. Down quite a few reps from last time I tried this, but then I haven't been training much lately.

endurance--short road run

CR223, ~6 miles, very slow. About 64 minutes. Still shaking the cobwebs out.

GPP

5 ball slams @ 20
10 pushups
15 KB swings @ 53

5 rounds.

Then,
5 pullups
5 ring dips
5 rounds in 5 minutes.

endurance--short road run

CR314 at lunch. 5.4 miles in 56 minutes. Very slow, but felt good.

GPP

10, 9, 8, 7 reps of:

DB burpee @ 35s
ball slam @ 20
pullups

GPP

At the park at lunch.

80 burpee-pullups in 20 minutes, easy pace.

50 dynamic step-ups

GPP

50 pullups
50 dips

GPP

10 pullups
15 pushups
5 KB C&J (each arm) @ 35

5 rounds, untimed.

endurance--short trail run

35 minutes on the GFT trails, pretty easy.

strength

Sick again over the weekend and early week, along with Ian. Bummer!

Short on time today.

Hang power clean and hang squat clean:
technique practice with 115 and 135

Weighted dips:
Work up to 5, 5, 3 @ +60

this weekend

Gorgeous Indian summer. Spent most of it outside playing with Ian. No real workouts. We're both a bit sick again.

hike

Hiked up to Clear Lake from Mineral Creek, easy pace. 3 hours round trip; approx 8 miles.

light GPP

Hang power clean + press
5 or 6 sets x 4 reps

Pullups:
5 x 10, misc grips

Some easy bar complex stuff.

endurance--short trail run

3 Springs trails, pretty hard. 2 loops. 45:41.

strength

Power clean
Work up to 2 singles @ 175 - PR

Bench Press
Work up to 1 x 175 -- no spotter
went down to 155 and did ~4 sets x 3

DB Rows
65 x 6
75 x 6
85 x 3, 2 sets

Shrugs
3 or 4 sets x 6 @ 175

endurance--short trail run

Same as yesterday--still have the cough.

endurance--short trail run

3 Springs trails at lunch, easy. 40 minutes. Still recovering from the cold.

the last week

Did ECQC with C.D. in Denver last week (pretty good workout), then spent the week sick at a training class in Denver. Still haven't recovered fully. Today did some basic pullups, pushups, squats, and KBs to get the body moving again.

endurance--short trail run

Three Springs trails. 52 minutes with 3 or 4 hard intervals.

strength

Power clean:
Work up to 1 x 170 -- PR

Bench Press:
Work up to
3 @ 175 -- PR recent years
1 @ 185
2 x 2 @ 175
Did 5 x plyo pushups after each work set

Weighted Pushups
12, 10, 10 @ +35

Back Squat:
5 @ 185
2 x 3 @ 205
2 @ 205

DB Rows:
6 each arm @ 65, 75

GPP

Couldn't make it to the gym today, so I did GPP instead of strength. Will get the strength workout tomorrow I guess.

5 pullups
10 pushups
15 ball slams @ 20

11 rounds in 18:30. First 5 rounds of pullups were on ice tools, the rest were on the close-grip bars.

Then:
row 250m
10 KB clean & jerk @ 53

GPP

At the park.

5 box jumps on bollards
jog to playground
10 burpee pullups
jog back

5 rounds, 14:41.

Then:
3 x 5 burpee box-jumps. Missed the last one and badly scraped my thigh.

endurance--short trail run

Three Springs trails: 52 minutes, with several hard intervals on the hills.

strength

Deadlift:
5 @ 135
3 @ 185
3 @ 205
3 @ 225
3 @ 235
3 @ 255
2 @ 265 (PR for a double)

Weighted Dips:
5 @ +25
5 @ +35
5 @ +45
5 @ +55
5 @ +65
5 @ +70 (PR recent years)

Weighted Pullups:
work up to
2 @ +70

Weighted Pushups
15, 8 @ +35

DB Rows:
6 each arm @ 55, 65, 75

GPP

At the park:

5 x high box jump
jog to playground
10 x burpee pullup
jog back

5 rounds, 16 minutes.

Then:
10 extra burpee pullups,
2 x 5 burpee box jumps

critter

From the Spud Lake hike.

endurance; strength endurance

Morning:
Went to Spud Lake with the family. They dropped me at Cascade, and I ran up to meet them on the trail:

Run approx 4 miles, about 38 minutes.

Afternoon:
Easy tire drag for time w/ 80# in plates, 32 minutes. About 70% forward, 30% backward.

strength

Power clean:
work up to 2 singles @ 165 -- new PR

Push jerk:
Work up to 2 singles @ 140 -- PR recent years

Back squat:
Work up to:
3 @ 205
2 @ 215
1 @ 225 -- PR recent years; felt easy, good depth
SBJ x 4-5 reps after each set

Bench Press:
Work up to:
2 @ 175
1 @ 185
5 plyo pushups after last 3-4 sets

Weighted pushups
2 sets x 12-15 @ +25

Pullups
1 set x 17

Barbell rows
3 x 6 @ 135

Barbell shrugs
3 x 10 @ 135

endurance--short trail run

Ran a great new trail behind the GFT office. 48 minutes. Perfect pinyon-juniper soft trail, with lots of climbing and descending.

GPP

At the park at lunch.

2 x 5 burpee box-jump
decided my pec pull from yesterday wasn't doing well on high box jumps

So:

90 burpee pullups
5 x 10 (about 70 seconds per set)
1 x 20 (in about 3 minutes)
1 x 20 (in 5 minutes, on a 15 second timer)

strength

Front squat:

5 x 95, 115, 135
3 x 145, 155
2 x 165

Split squat (DBs):
10 each side @ bw, 20s, 30s

Shrugs:
3 x 10 @ 165

Scissor jumps:
3 x 10

I went in with a much different plan in mind, and pulled something in my pec on my first set of vertical jumps. Thus I couldn't do any major upper body stuff. Hope it's not serious.

endurance--short road run

CR223. ~4 miles (to D-BarK and back),with intervals & walk breaks. Time 39 mins.

Immediately afterward: 20 weighted pushups @ +25.

GPP

Had SAR training this morning, so I didn't get to run. Substituted GPP instead. In the garage with Ian.

10 x tractor tire flip
10 x KB swing @ 70#
10 x tractor tire flip
10 x sledge swing (sliding style) on tire

5 rounds (100 total flips)

Misc tire sled dragging.

Weighted pullups @ +35:
1 x 10 (possible PR)
1 x 6

strength

At home, after work:

Power clean: 30 singles @ 135

Ring Dip:
2 x 8 @ bw
1 x 8 @ +10
5 @ +35, pause, 2 @ +35

Bent-over BB Row:
3 x 8 @ 135

Weighted Pushups:
18 @ +25 (PR)
pause
4 @ +25

GPP

At the park.

5 x box jump on high bollard (~33")
jog to playground
10 x burpee-pullup combo

5 rounds.

Then:

5 x burpee-box jump combo (high bollard)

2 rounds.

This workout was a lot tougher than I expected it to be.

endurance--short road run

CR314 at lunch. 5.4 miles, easy. Time 53 minutes.

strength

Deadlift:
Work up to 3 sets x 3 reps @ 245 + 4 x vertical jump

Mixed in with:

Bench:
Work up to
1 @ 175 + 5 plyo pushups
1 @ 185 + 5 plyo pushups (PR for recent years)
3 sets x 2 reps @ 175 + 5 plyo pushups

A few power cleans @ 135, then 2 sets x 1 power clean + push press @ 185.

First time I've had 135 overhead in a long time.

GPP

At home:

70# KB movement + sprint to top of driveway (~15 seconds of sprinting)
6 rounds (2 x 3 cleans, 1 x 5 SDHP, 3 x 8 swings on the KB)

then:

10 KB C&J (5 each arm) @ 53
6 weighted pullups @ +35
8 weighted dips @ +10

3 rounds.

endurance--short road run

CR 314 at lunch. Approx 5 miles, time 48:47.

strength

Power cleans:

5 x 3 @ 135 + 4 vertical leap (touch high on vertical beam)

Weighted Dips:

6 @ + 35
5 @ +45
4 @ +55
3 x 3 @ +65

Each set followed by 5 x plyo pushups.

Push Jerk:

3 x 2 @ 115

misc work

The last few days have just been some half-hearted KB stuff, pushups, pullups, etc. Haven't been feeling that great.

SAR training

Technical training at Cascade Canyon.

misc strength

Bench Press
135 x 8
4 sets 165 x 3

30 or 40 pullups

GPP

Run to Wildorado gate and back, hard, time 12:48.

Then:

6 x bent-over BB row @ 135
12 x atomic situps
6 x weighted pullup @ +25
12 x ball slam @ 20

4 rounds, untimed.

strength

At home in the garage.

Warmup:
10 tractor tire flips
10 sledge swings @ 16# hammer
3 rounds

Then:
2 x (Power clean + front squat) @ 135
10 ring dips

10 rounds (total= 20 power cleans, 20 front squats, 100 ring dips)

Then:
5 power cleans @ 135 to make 25 for the day

The power cleans felt really snappy even after yesterday's long run.

endurance--long trail run

Horse Gulch area, slow and easy, 2:05. Avg HR 140. Unknown distance.

strength

Power clean
2 @ 135 + 2 front squat + 5 x SBJ
4 x {2 @ 145 + 2 front squat + 5 x SBJ}

Mixed in with

Bench Press
3 @ 135
5 @ 135
4 @ 155 + 5 plyo pushups
4 @ 165 + 5 plyo pushups
3 @ 165 + 5 plyo pushups
3 @ 165 + 5 plyo pushups - spotter needed on 3rd rep
3 @ 155

endurance--short road run

35 minutes on CR314 with hard intervals and walk breaks. Unknown distance.

short hike; circuit

Hiked Potato Lake with Ian, slow, 2 miles round trip.

Later:

12 x deadlift @ 135
12 x pushups
12 x pullups
12 x ball slam @ 20

6 rounds, time 18:58. The GJ version of this is 12 rounds with BW deadlift; maybe another day...

First time doing fast circuits in a while.

endurance--hike

Hiked solo from Molas Pass along the Colorado Trail to near the cutoff for the Twin Sisters, then turned back and hiked cross country on game trails above Bear Creek to Putnam Basin area. Spectacular hike. Not particularly fast; just having fun. Total time about 5:15, maybe 2200' climb???

strength

Back squat:
5 @ 95
5 @ 135
5 @ 165
5 @ 185
2 @ 205 + 5 SBJ
2 @ 205 + 5 SBJ
2 @ 195 + 5 SBJ

Front squat:
5 @ 135

Mixed in with:

Bench
5 @ 95
8 @ 135
5 @ 155
3 @ 165 + 5 x plyo pushup
2 @ 175 + 5 x plyo pushup
2 @ 175 + 5 x plyo pushup

10 x plyo pushup

endurance--short road run

CR314 at lunch. 4.4 miles, 43:41. Tired.

strength; misc

Weighted pullups:

5 @ +25
5 @ +35
5 @ +45
5 @ +55
3 @ +65
2 @ +75
2 @ +75

2 x 5 burpee-pullup

misc zercher shot lunges @ 135 & 95

3 x 5 burpee-pullup

strength/power

Power clean + vertical jump
work up to 145

Power clean + front squat on 30-second clock:
4 reps @ 145

Power clean + front squat on 60-second clock:
2 reps @ 145

Power clean + 3 x SBJ
135, reps uncounted

Mixed in with:
Bench Press + 5 plyo pushups
125 x 5
125 x 5
125 x 5
145 x 4
165 x 3
175 x 2
fail @ 185

hike--Cave Basin

Hiked approx 10 miles around Cave Basin area with Kim, fairly relaxed pace. About 1600 feet of climb. Left knee is sore from Friday night's SAR work.

SAR; endurance--short trail run

Sale Barn trail, 41 minutes easy at lunch.

Then in the evening: SAR for injured hunter in the Shearer Creek area. Ran part of the way up and most of the way down, with a pack. Probably 7 or so miles round trip. Crazy helicopter evac!

endurance--short trail run

Sale Barn trail, 37 minutes easy

ring dips

50 or 60 ring dips after work.

circuit

5 x pullup
10 x pushup
15 x air squat
5 rounds, untimed.

Then:
"KB burpees" - pushup on handles + C&J @ 2 x 35#
ladder 1-10

Then:
2 x 20 sledge swing @ 16# on tire

Then:
15, 10 reps supinated grip pullups on rafters in garage

strength/power

Power cleans:
Work up to 160 -- PR!

then:
singles @ 140 on 30-second interval, till failure -- 7 reps
singles @ 135 on 30s interval -- 16 reps, then called it a day

Bench Press:
5 x 135
4 x 3 @ 155

misc PT

At home:

10 x tractor tire flip
10 x double KB C&J @ 35
5 rounds

20 hammer swings on tire @ 16# hammer
3 rounds

Tabata pushups: score = 12

strength/power

SGDL
5 @ 135 (warmup)

Deadlift/Standing Broad Jump (SBJ) Combo
2 @ 185 + 3xSBJ
3 @ 205 + 3xSBJ
2 @ 225 + 5xSBJ
2 @ 235 + 4xSBJ
1 @ 255 + 4xSBJ
1 @ 255 + 4xSBJ

Mixed in with Bench Press/Plyo Pushup (PP) Combo
6 @ 95 + 6xPP
3 @ 135 + 5xPP
3 @ 155 + 5xPP
2 @ 165 + 5xPP
1 @ 175 + 5xPP

track work

At the Ignacio track at lunch. Hot!

3 x 400m:
1:44
1:25
1:28

2 x 200m
:37
:38

Mixed in with 4 sets x12 fat bar pullups.

strength

Power clean + 2 front squat
115
4 or 5 sets @ 135

Mixed in with:
5 x 4 weighted pullup @ +55

3 x 8 plyo pushups

endurance--long hike; Half Peak

Hiked Half Peak (13841') from Minnie Gulch 4WD, with Point 12990 and Point 13164 along the way. Total distance 14.7 miles per the GPS, with around 4700' of climb. Total time right at about 6 hours.

This was a pretty tough outing for me--maybe the hardest endurance effort of the year. Weather was perfect until the end, when I ended up running all the way down Minnie Gulch to escape the thunderstorm that was stalking me. I also ran some of the downhills on various slopes, but mostly it was just good hiking.

That whole area up on the Continental Divide really feels like you're WAY out there. I didn't run into anybody else the whole day; just saw a couple of folks way off in the distance at one point. Pretty cool to climb one of the highest 100 peaks in CO on a perfect late summer day and not run into anybody.

Gerry Roach describes the scrambly maze below the summit as Class 2, but I'm not sure. Maybe class 2+, although Vermillion is 2+ and I'm not sure it was as hard as that. There's some exposure, though.

The couloir leading up to Point 13164 is interesting--looks like you won't be able to find a way to get up the cliff band until you're right on it, and then it's easy.

A great--and tiring--day.

endurance--short trail run

37 minutes on the Sale Barn trail, easy.

strength

5 x 2 power clean @ 135
1 x power clean @ 145
1 x power clean @ 155
1 x power clean @ 155 (miss)

mixed in with

5 x 5 bench press @ 135
3 x 3 bench press @ 145

track work etc.

At the Ignacio track:

12 pullups
400m in 1:45
12 pullups
400m in 1:36
12 pullups
200m in :45
12 pullups
200m in :41

15 each arm KB C&J @ 35

~30m flying burpee (11 reps)

misc work

Back home again. Missed the lunch workout again today. After work:

Pullups
Ring Dips
KB swings @ 53 (both one and two handed)

Probably about 40-50 of each.

endurance; short road run

Boston Harbor/Zangle loop in Olympia. 40 minutes, unknown distance. Felt good--first run in a long time; my lower back has been messed up from being on the road, sitting too much, sleeping in foreign beds, etc.

circuit

At Boston Harbor School in Olympia.

5 pullups
10 bar dips
15 air squats

10 rounds in about 15 minutes--the dips slowed me down as time went on, and eventually my shoulders started hurting.

Then:
a bunch of clapping pullups, plank pulls, and planks.

burpees

100 burpees, sets of 10-20 with rest, using 10# DBs, about 21 minutes.

circuit; misc

Misc sets that totalled the following:

50 pullups
50 bar dips
50 knees-to-elbows
120 walking lunge steps

At Boston Harbor School in Olympia.

burpees

At Mom & Dad's house in Olympia:

10 x 10 burpees w/ 10# DBs

Rest between sets.

30 minutes walking.

easy strength work

In Olympia on vacation. At the playground:

5 x pullups
10 x bar dips
15 x squats

A bunch of rounds, easy.

easy strength work

In Los Angeles at Networkers, for the week:

walking
one session as follows:

5 x pulldown machine @ 150
10 x pushups
15 x air squat

6 or 7 rounds.

2 x 5 man-makers @ 35 (w/ extra pushup)

some light chest press machine

easy road run

Ran 23 minutes slow at lunch to check out the system. Still not feeling 100% or even 90%. But it was good to get out.

still sick...

This nasty cough is still sticking with me... hopefully tomorrow I can get back into action, just in time to hit the road at sea level for two weeks... so much for peaking my fitness level in late summer.

endurance/play--climb Engineer Mtn

Tribe gave us the day off for Sundance. I had planned an all-day hike in Silverton, but I'm still not feeling 100% after last week's bad cold.

Went up to Engineer and did the summit from Coal Bank Pass. Total time 3:13, with about 2300' of climb or so. I wasn't in any hurry (and didn't do any running) except briefly while scrambling down off the talus in rain. Second time doing the full summit.

strength/bb type stuff

Been sick since Tuesday (probably before, actually, but it really hit then). At home:

Part 1:
Weighted chinups (supinated grip):
5 x 8 @ +35# KB (40 total)
alternated with
Ring dips:
10, 12 @ bodyweight
4 x 8 @ +10

Part 2:
KB towel curls:
3 x 8 @ +53# KB
alternated with:
medicine ball plyo pushups x 10

Part 3:
misc ab work

strength

power cleans:
20 singles @ 145

mixed in with:
32 reps flat bench @ 135, sets of 3 and 4

strength--bodybuilding type stuff

Decided to throw in some BB type stuff today just for fun.

50 ring dips
chinup negatives: 2 sets bodyweight, 3 or 4 sets @ +35 KB

standing hammer curls and hammer curl + press @ 35@ DBs
3 or 4 sets x 14

band pressdowns

endurance--long trail hike/run

Hermosa to Dutch Creek to Pinkerton Flagstaff to Goulding trail. I was going to do the whole loop but there were a ton of nasty bugs, cows, and cow crap all over the trail. I was feeling knackered, so I bailed out down the Goulding trail and had Kim pick me up.

Ran the first few miles and hiked everything after that--I'm still sore/tired from the sprints on Thursday. Still, a decent effort; probably in the neighborhood of 14 miles and 3100+ feet of climb in about 4.5 hours.

strength

Had to work through lunch. At home in the garage:

5 x 10 ring dips
5 x 6 weighed chins (supinated grip) @ +35# KB

interval; track work

At the Ignacio track.

Warmup: KB swings, 400m @ ~7:10 pace

Sprint:
2 x ~75m
2 x 100m
2 x 200m

Mixed in with 5-6 sets x 10 fat bar pullups

strength

Hot hot hot today. After dinner, in the garage:

50 ring dips
30 weighted pullups @ +35 KB

light KB work

SAR

Haven't done any real PT for the last 4 days; I've been out on the 4-day SAR technical rope rescue workshop. Not very difficult physically, but lots of hours outside in beautiful settings.

endurance--short trail run

Animas Mtn at lunch in Durango. Ran up to the first intersection, split about 25:30, total 46:09. Ran hard up, easy down.

strength

Took yesterday off--feeling tired.

Back squat
5 x 135
5 x 185
3, 2, 2 @ 205
3 x 3 @ 185

mixed in with:
4-5 sets weighted pullups @ +70

Then:
6, 5, 5 bent-over row @ 135

strength

Power clean: 20 singles @ 135

mixed in with

5 flat bench @ 135
5 x 6 weighted dip @ +25
12 weighted dip @ +25

endurance--longish hike

Hiked the Cave Basin area with Kim, including lots of bushwhacking around looking at rocks. Saw a big herd of elk at about 12,000 ft with young babies. Went up to a great overlook above the north end of Emerald Lake, at about 12,700. No snow, but we got pretty muddy from thrashing through boggy areas.

The Suunto said 3300 feet climb, but that's got to be way high--I'm guessing around 2500.

Distance unknown, but I'm guessing somewhere around 11-12 miles. Time was about 5:30-5:45, but we weren't in a hurry. Perfect weather.

KB work

15 swing C&J @ 35 (each hand)
8 swing C&J @ 53 (each hand)
2 x 3 swing C&J @ 70 (each hand)
2 swing C&J @ 70 (each hand)
1 swing C&J @ 70 (each hand)

6, 8, 10, 12 double swing C&J @ 35

4 x snatch @ 53 (each hand; stopped due to callous pain)

2 x ~200m sprint

strength

Front squats:
1 x 5 @ 135
8 x 3 @ 145

Weighted chins (supinated):
1 x 5 @ +45
8 x 3 @ +45

met con -- 21s

21 KB swing @ 53
21 pullups (unbroken, kip)
21 KB swing @ 53
21 burpees
21 KB swing @ 53
21 box jump on concrete block (mid-thigh)
21 KB swing @ 53
21 ball slam @ 20
21 KB swing @ 53
21 sumo dead high pull @ 70
21 KB swing @ 53

Total time 14:32. 2 seconds better than last time, but this time I did the SDHP at 70 instead of 53, which was quite a bit harder.

Time includes jogging to/from the pullup bar (~75m each way).

interval; Litvinov conversions

8 x goblet squat @ 70# KB + ~50m sprint dragging 53# KB
5 rounds.

Father's Day workout--endurance; long trail run/hike

Parked at Eureka, ran/hiked the Picayne Gulch/Placer Gulch loop around to Animas Forks, then back down. Approx 15 miles, ~3200 feet climb (almost all of it in the first 6 miles or so).

Climbed most of the way up a peak at the top of the climb, then turned back due to a sketchy snow crossing. On the way back down I almost walked up on some chick getting nude! Don't know what was up--there was a group of Jeep folks up there. Maybe just a costume change? I just tried to discreetly get down the ridge without disturbing them--not sure if they saw me or not. Must have been surprising to see some guy appear out of the middle of nowhere, when you're already way out in the middle of nowhere.

Total time 4:08. Felt good, thought the downhill was long.

Rough Google sat map (Does not show first/last few miles)

endurance--short road run

CR314 at lunch. Time 50:40. Approx 5.4 miles.

misc upper body

Lots of decline pushups and KB presses @ 35. Some KB rows. 20 pullups.

endurance--short trail run

Animas Mtn at lunch in Durango. About 26:30 up to the T intersection, total time 45:38.

strength

Part 1:
Power clean: work up to 3 x 2 @ 135

Part 2:
Deadlift: 3 @ 185, 3 @ 205, 5 x 2 @ 235
alternated w/ Flat Bench: 10 x 3 @ 135
Misc power cleans & push jerks @ 115, power cleans @ 135

First time doing any substantial bench volume in several years at least. Decided on 10 sets of 3 to get some decent volume with minimal chance of screwing myself up. Felt great, actually.

circuit; "Big Five 55" variation

At home in the garage/yard. Yet another variation of the Dan John classic:

Ring Dip @ 95
Goblet squat @ 70# KB
Ball Slams @ 20# ball
Pullups
Two-hand KB swings @ 70# KB
10-9-8-7-6-5-4-3-2-1 reps of each.

The two exercises with the 70# KB made for a tough variation. Time 26:40, although this included some time supervising Ian.

interval; Litvinov conversions

At Ute Park. Warmup with easy step-ups, lunges, pushups, med ball throws.

Litvinov intervals:
8 x goblet squat @ 70# KB (max speed on the concentric)
into ~50m resisted sprint dragging 53# KB on harness

5 rounds. Much easier than last time, but still tough.

In the Litvinov conversion the goal is to be into the spring before the squat weight hits the ground.

Then:
5 x swing clean & press @ 53 (each hand)
8 x swing snatch @ 53 (each hand)

"Big Five 55" variation

"Big Five 55" variation:

Barbell Bench Press @ 95
Goblet squat @ 55# DB
Burpees
Pullups
Deadlift @ 135
10-9-8-7-6-5-4-3-2-1 reps of each. The canonical version uses box jumps instead of burpees.

Time 27:40, about 90 secs faster than last time.

KB work

1 x 30 2-hand swing @ 35
1 x 20 swing snatch @ 35 (each arm)
4 x 8 swing clean & push press @ 53 (each arm)

strength

5 x 6 front squat @ 135
5 x 6 weighted pullups @ +35

pushups, pullups

My legs are still pretty tired from Saturday.

50 pullups
100 pushups
misc sets

endurance--long hike/run

Dutch Creek/Jones Creek loop (clockwise direction) with Kurt. GPS'd at 18.4 miles; the guidebook says 19.7. About 3500-3700' of climb depending on whether I consult the Suunto or the GPS, respectively.

Time 5:14. Walked more than usual on the downhills, to preserve my foot (which felt fine), and because Kurt's knees were bothering him. Gorgeous day.

Felt quite good at the end; not wrecked at all.

This is the first really long day of the year; it's cool that I had a good day despite doing only 12-18 miles/week of running (sometimes less), and working mostly on strength/circuit/interval stuff.

KB work

Misc KB work:

single & double swing clean & press @ 35
swing clean & press @ 53 (several sets x 5 each arm)
swing clean & jerk @ 70 (triple left arm, double right arm)

2, 4, 6 x the complex:
double swing clean & jerk + KB pushup + row @ 35s

interval--Litvinov conversions

At Ute Park. Warmup with easy step-ups, lunges, pushups, KB swings.

Litvinov intervals:
8 x goblet squat @ 70# KB (max speed on the concentric)
into ~50m resisted sprint dragging 53# KB on harness

4 rounds.

In the Litvinov conversion the goal is to be into the spring before the squat weight hits the ground. These were seriously tough for me. Took long rests, but didn't have any mental gas for more KB work afterwards.

endurance--short road run; KBs

CR314, approx 4.4 miles, with intervals. Time 42:22.

After work:
2 x 10 KB swing clean & press @ 35 (each arm)
2 x 10 KB swing snatch @ 35 (each arm)

circuit; KBs

5 x sprint start @ purple + green band
250 meter row (damper on 10)
3 rounds. Untimed, but hard.

Misc KB work at all weights: cleans, snatches, clean & press, etc.

Did several sets of 10 x snatches w/ the 53, and snatched the 70 for the first time (single, left hand only).

endurance--short trail run

In Great Basin National Park (eastern NV), on Baker Creek road and trail. About 52 minutes. Also lots of playing around with Ian in the foothills of the northern Snake Range while K did geology stuff.

strength

Front squat warmup
Back squat
5 @ 135
5 @ 165
3 @ 185
5 x 2 @ 205
3 @ 185

Front squat
3 @ 135

KB play:
swing clean & press @ 35
snatch @ 35
misc work, uncounted

strength

Close-grip weighted chin-up (supinated hands)
5 @ +25
5 @ +35
6 x 3 @ +45

Flat bench press (first time in ages):
5 x 95
5 x 115
3 x 135
3 x 145
3 x 155

KBs; power

At the fairgrounds:

KB swing clean + press @ 35
2 x 15 each arm
2 x 10 each arm

misc snatches @ 35

bleacher double-jump: 10 sets

endurance--intermediate trail run/hike

Smelter Mtn front side, two laps. Started from Santa Rita park. Second lap was from near the top of the first scramble section. Total time 1:38, 2000' climb, avg HR 140, approx 50 minutes >151. Took the downhills really easy.

power; circuit

Warmup: pullups, pushups, air squats, 1-arm swings & snatches @ 35

5 x Sprint starts @ purple + green band
1 x KB jerk at 70 (each hand)
3 rounds

This is the first time I've every jerked the 70.

2 x 5 swing clean @ 70

12 x 2 arm KB swing @ 70
12 pullups
12 ball slams @ 20
3 rounds

easy circuit

5 x KB swing clean & press 53 (each hand)
20 x decline pushups
5 rounds.

A few rounds of other KB play.

Max pullups (slight kip): 24.

strength

Power clean + 3 x front squat
2 x 1 @ 95, 115, 135, 140, 135

endurance--short trail run

Animas Mtn at lunch. About 22-25 minutes up, with hard intervals mixed in. Walked most of the way down to save my ankle. Forgot the HRM today. Total time 41:40, 720 ft. climb per the Suunto.

endurance--short road run

CR314 at lunch. Approx 4.4 miles, time 40:31. Upper back/neck still very sore for no apparent reason.

endurance--long trail run

Horse Gulch area, total time 2:08. Avg HR 149, approx 1800' climb. Two trips up Telegraph to Pautsky Point, pushing the HR.

light work

Drove all afternoon back from ABQ. My mid back is jacked up from something, so I couldn't do much:

5 pullups
10 pullups
15 air squats

4 rounds, then my back couldn't handle the pushups, so:

bodyweight walking lunges: 150 or so.

endurance--exploratory hike/run

Albuquerque, Embudito trail area. Approx 80 minutes.

Spent most of the time bushwhacking around a ridge, exploring game trails. Not a particularly great workout, but fun. Next time I'll take the main trail!

circuit; fight

In ABQ. Went to Lee's house and did this workout:

Part 1:
Work up to max in power clean: 155.

Part 2:
50 air squats
{7 ring dips + 7 pullups} x 3 sets (21 total of each)
5 power cleans @ 115
2 rounds in 12:26

Part 3:
7 burpees jumping over big plastic play tube + 12 walking lunges
3 rounds

Then:
Work unarmed vs knife techniques

endurance--short road run

CR223. Damp weather, spitting snow. 5.8 miles. Time 59:44. Ankle is sore.

SAR; circuit

Morning into afternoon: SAR technical training. Did a long guiding line off the cliffs in Horse Gulch. Cold weather, muddy, spitting snow all day.

25-20-15-10-5 x KB swing @ 70 + pushups
Rest (untimed)

Tractor tire flips (1 round-trip, ~16-18 flips)
Farmer's Walk @ 70 + 53 (2 round trips, switch hands halfway)
10 x KB clean @ 70 (5 each arm)
2 rounds

The swings and cleans @ 70 were tough.

endurance--short road run

CR314 at lunch. Total time 52:39.

play

At the Fairgrounds:

Bachar ladder
towel pullups
dips
etc.

strength

Front squat
5,8,6,6,6 @ 135

Back squat
3 x 5 @ 185

Partial RDL
2 x 5 @ 185, 205

circuit

Abbreviated version of a GJ workout:

25-20-15-10-5 x KB swing @ 53 + pushups
Rest 4 minutes

Tractor tire flips (1 round-trip, ~16-18 flips)
Farmer's Walk @ 70 + 53 (2 round trips, switch hands halfway)
10 x KB clean @ 53 (5 each arm)
5 rounds
Total time to this point, minus rest: 23 minutes
Rest 4 minutes

15 x burpee + pullup combo

The full GJ workout was supposed to be several rounds of the burpee + pullup + a bunch of other stuff, but I was beat and my shoulder wasn't liking the burp-ups.

endurance--long trail run

Horse Gulch area:

Ran easy to base of Telegraph climb, then:
~15-17 minutes at sub-LT heartrate (160-165)
recover to 140
Power hike up Pautsky's Point climb (~5 minutes @ 160-165)
jog back to base, repeat
Finished with Meadow Loop

Total time 2:08. Avg HR 143, Max 168. Approx 1800 ft climb per the Suunto.

endurance--short road run

CR223 after work. 27:17, warm up for about 12 minutes, then intervals back up the long hill.

circuit; technique work

At the park at lunch.

Part 1:
10 box jumps
run to playground
10 pullups
run back
20 one-arm KB swings @ 53 (10 each hand)

3 rounds. Time 9:50.

Part 2:
2 x 10 pullups
3 x 20 band pushdowns @ purple band
practice KB swing cleans @ 53

endurance--short road run

CR223 after work. 5.8 miles, slow and easy. Time 61 minutes. Extremely sore from yesterday.

met con/circuit

"Big Five 55" variation:

Barbell Bench Press @ 95
Goblet squat @ 55# DB
Burpees
Pullups
Deadlift @ 135
10-9-8-7-6-5-4-3-2-1 reps of each. The canonical version uses box jumps instead of burpees. The burpees smoked me bad.

Time 29:11, which is pretty horrible.

strength circuit

In the garage at home. Warm up with misc pullups/pushups/air squats.

5 pullups @ BW +35# KB
10-9-8-7-6-5-4 reps ring dips (decreasing each round)
Random one-hand KB round (one-arm swings or snatches @ 53, or one-arm swings @ 70)

7 rounds.

endurance--short road run

CR 314 at lunch. Time 53:56. Felt slow and sluggish.

strength

Part 1:
Work up to 1 RM deadlift: 275 (tied PR)
miss @ 285 and 280, stepped down to 245


Part 2:
5 x 6 bent over BB row @ 135

light work

Still tired and stiff from travel. At the fairgrounds:

One arm KB swings, multipe 1 minute rounds @ 24 & 35# KBs

Play on Kurt's Bachar ladder.

mental endurance

Took (and passed) the CCIE R&S lab exam! (Writing this the next day)

circuit; misc strength

Warmup: mobility, OHS

Part 1:
Ladder 6-5-4-3-2-1 Man-maker (with pushup & row) @ 30# DBs + knees-to-elbows


Then:
Weighted Dip
1 x 8 @ +35
4 x 6 @ +35

Misc ab work.

strength/accumulation

Warmup: mobility, OHS, pushups, static holds

Part 1
Barbell Complex:
5 x bent over row
5 x RDL
power clean
front squat
split jerk right
split jerk left
front squat

3 rounds @ 95, 3 rounds @ 115 (rest between rounds)

Played around with a few power cleans @ 125 and 135.

Part 2:
5 weighted pullup @ +35
5 x plyo pushup + zercher squat @ 135 complex
5 weighted pullup @ +35
15 dips
5 weighted pullup @ +35
3 x plyo pushup (burpee style) + zercher squat @ 135 complex
5 weighted pullup @ +35
12 dips
5 weighted pullup @ +35

endurance--short road run

CR314, 42 minutes. Turned around early due to brutally strong and cold headwind. Avg HR 148.

view

strength

Warmup:

Back squat 3-6 reps, work up to 185

Back squat:
3 @ 195
2 @ 205
1 @ 215 (insufficient depth)
1 @ 215 -- PR for recent years
2 @ 205
3 @ 195

Zercher squat:
3 x 5 @ 145
2 x 5 @ 155

circuit; endurance; circuit

Warm up:
row 1000m easy
a few sets of light KB swings

Part 1:
10 pullups + 10 pushups (on bars)
4 rounds

Break, then:

Part 2:
Run 38 minutes on CR 223, HR <150

Part 3:
Reverse ladder 10-1 pullups, 15-5 pushups (on bars) + 5 pullups

Total 100 pullups and 163 pushups for the day.

misc strength

Hiked in Sailing Hawks area with Ian in the morning.

By afternoon it was cold and raining, so I was stuck in the garage.

250m row + 10 ring dips
3 rounds

10 pullups + 10 KB swing snatch (each hand) @ 35
3 rounds

5 KB swing @ 70 + 5 goblet squats @ 70
3 rounds

5 KB swing snatch @ 53 (each hand)
3 rounds

Misc pushups, planks, ring lever work

endurance--short road run; SAR

CR314 at lunch. Time 52:10. Avg HR 154. Again, a higher HR than expected for the pace. May have some bogus HR data in here. It seems like there is a spot near the beginning/end near the power lines where it spikes mysteriously. Felt good though.

About 8:30pm got an SAR call and spent most of the night thrashing around on a wild goose chase for a supposed airplane crash that didn't exist. Got in some steep bushwhacking and sleep deprivation.

circuit

20 decline pushups (on bars)
jog to playground
10 pullups
jog back
farmer's walk @ 70+53 (switch hands in middle)
5 KB overhead press @ 35 (each hand)

5 rounds, untimed.

strength--new DL PR

Mobility warmup, then DL warm-up low 2-4 reps @ 115, 135, 185, 205, 235

Deadlift work sets:
3 @ 245
2 @ 255
1 @ 265
1 @ 275 -- PR!
2 @ 255

Stopped at this point due to a little hamstring twinge--didn't want to push things on a good day!

Then:
5 reps of the complex (1 x zercher squat @ 135 + 1 x plyo pushup (all 4 limbs off floor)

3 rounds (15 total reps).

endurance--long trail run

Horse Gulch area. Total time 2:10. Avg HR 137. 1570 ft climb per the Suunto.

First run over 2 hours in a long time. Good part: my foot and knee felt fine. Bad part: it was tough to keep my heart rate low. I had to do a lot of walking on the uphills to stay <150.

SAR; upper body strength-endurance

Morning:
Technical ascending/descending training at X-Rock. Got two full rotations in, including knot passing on rappel and ascend.

Afternoon:
5 pullups
15 decline pushups
various KB overhead movements @ 35.

8 or 9 rounds, casual pace. Saving the legs for a run tomorrow, hopefully.

circuit

At home with Ian today--his spring break.

Warmup:
Row 500m easy
20 quick step-ups on big tire
5 pullups + 10 decline pushups (on bars) + 15 air squats with band knee pushout
3 rounds.

Part 1:
5 weighted pullups (2 rounds @ +53, 3 rounds @ +35)
10 KB swings @ 70
15 ball slams @ 20

4 rounds + 5 pullups, then Ian called a bathroom break

Longish break, then Part 2:
8 ring dips
20 sledgehammer swings (mixture of 8 & 16# hammers) on tire
10 decline pushups (on bars)
farmer's walk @ 70 + 53
4 rounds.

Then:
2 x 15 KB deep DL (straddling big tire) @ 70#

circuit; token effort

Had to work through lunch today, did this when I got home:

Row 500m easy warmup
max effort parallel grip pullups, no kip: 23
20 pushups
20 sledgehammer tire strikes @ 8

5 KB swings @ 70 (first time using the new 32kg KB)
20 decline pushups
5 rounds, not for time.

A few farmer's walks.

2 x 20 sledgehammer tire strikes @ 16

endurance--short road run

CR314, 5.4 miles at lunch. Tried to keep HR <149, but it was tough. Time 55:45, avg HR 145.

strength

Back squat:

8 @ 135
3 @ 185
2 @ 195
2 x 1 @ 205 (this is a high-bar PR for recent years; felt easy)
2 @ 195
3 @ 185

Front squat:
5 @ 135

Zercher squat:
various @ 135; experimented with this movement. My favorite variation so far is to do a rep off the rack, set it down, take a step back, then repeat.

Pushups:
30 @ bw
3 x 10 @ +35

endurance--short road run

Rain last night and yesterday, so I had to stick to the roads.

CR 223, 5.8 miles, slow, time 1:02. Kept having to walk on the long uphill to keep my HR below 150. Not sure whether this is due to fatigue from last week or from general aerobic underconditioning.

Avg HR 141.

recovery

Row 20 minutes, 4000 meters, very easy. No straps.

Pretty sore from yesterday's deadlift festivities.

strength

Warm up, work up to 235 deadlift.

10 x 3 deadlift @ 235

The 30 reps took about 20 minutes total, but I forgot to set a timer to see the exact time.

Then: strict pushup test--43 reps, close hands. Need to get that up to 50.

strength

Weighted Dips:
2 x 8 @ +25
2 x 8 @ +35
6 @ +35

Weighted Pullups:
2 x 8 @ +25
2 x 8 @ +35
6 @ +35

met con -- 21s

21 KB swing @ 53
21 pullups (unbroken, kip)
21 KB swing @ 53
21 burpees
21 KB swing @ 53
21 box jump on concrete block (mid-thigh)
21 KB swing @ 53
21 ball slam @ 20
21 KB swing @ 53
21 sumo dead high pull @ 53
21 KB swing @ 53

Total time 14:35. 38 seconds better than last time.

Time includes jogging to/from the pullup bar (~75m each way).

Extra work:
3 sets x 7 KTEs
5-count super-slow isometric pushups
KB swing clean & press @ 53 (5 each arm)

endurance--short road run

Changed up the week's workout order to accomodate upcoming rain.

CR314, 5.4 miles. 51:33 total. Tempo pace on the way out, relaxed on the way back. Avg HR 153.

endurance--short hike

Started what was supposed to be a long run in Horse Gulch, but it turned into a 70 minute hike after the first 20 minutes or so, due to a weird hamstring cramp. I think this must be the result of the KB workshop yesterday, as I'm now starting to experience delayed-onset soreness from it. I think this must be from the windmills, since that was the only new/strenuous exercise that we did.

kettlebell workshop

Went to a very basic KB workshop, only $9. Picked up a few good tips and verified that I'm on the right track. Not much of a workout, but pretty educational.

rest day

Great site, just in case anybody's reading this:

http://www.overcomingbias.com

strength

Pullups:
12 @ +25
5 x 5 @ +45

Dips:
12 @ bw
10, 8, 6, 6 @ +25

Back Squats:
3 x 10 @ 135

Bent Rows:
2 x 8 @ 115

met con -- 21s

Slight variation on a Gym Jones workout, at the park:

21 KB swing @ 53
21 pullups (unbroken, slight kip)
21 KB swing @ 53
21 burpees
21 KB swing @ 53
21 box jump on concrete block (mid-thigh)
21 KB swing @ 53
21 ball slam @ 20
21 KB swing @ 53
21 sumo dead high pull @ 53
21 KB swing @ 53

Total time 15:13.

Time includes jogging to/from the pullup bar (~75m each way). I was pretty happy about getting all 21 pullups on the odd-shaped bar. The original GJ workout (which they in turn pulled from somewhere else) calls for wall ball instead of ball slams, and SDHP @ 70. I did all sets unbroken except the burpees and box jumps, with rest to catch breath between sets. The burpees were brutal.

endurance--short road run

CR314 at lunch. 5.4 miles, tempo-ish heartrate. Time 51:32. Avg HR 153, max 171.

Average HR seems a bit high for this pace--maybe I need to rest.

strength

Back squat:
10 @ 95
10 @ 135
2 x 4 @ 185
4 x 3 @ 185 (total of 20 reps @ 185)

Pushups:
15 @ bw
5 x 10 @ +35

endurance--intermediate trail run

Horse Gulch area. Total time 1:54. Avg HR 134.

First longish run in quite a while. I've definitely lost some endurance fitness, but overall it felt pretty good.

upper body strength/endurance

I was going to go for a trail run today but a storm swept in. Instead:

100 pullups (mostly sets of 10, strict)
65 ring dips (mostly sets of 7-8)
a few KB presses
some shadowboxing and Spar Pro work

strength

Pullups:
8 @ bw
13 @ bw +25 (lifetime PR!)
4 x 5 @ bw + 45

Back squats:
10 @ 95
10 @ 135
4 x 3 @ 185
2 @ 185

Weighted Pushups:
12 @ +25
3 x 10 @ +35

circuit; "11"

First workout back at Ute Park this year. From Gym Jones:

5 x ball slam @ 20
10 x decline pushup
15 x KB swing @ 53

11 rounds. Time 14:08 for a PR!

Finished with 15 pullups and a couple of sets of farmer's walks.

endurance--short road run

CR314 at lunch, easy pace. Time 53:53.

strength

Back squat:

10 @ 135
8 @ 165
4 @ 185
3 @ 185

DB Floor press:
10 x 45, 55, 65

endurance/circuit

Run 26 minutes moderate pace on CR 223, then:

10 pullups (band assisted after 2nd round)
10 ball slams @ 20
10 KB swings @ 53
10 pushups

10 rounds in 27:22.

Columbus

Spent the week in Columbus for business; long days and essentially no training. Today went down to the Arnold's before my flight and did the USMC pullup challenge; only got 17 strict. Not bad, but not great either.

met con/circuit

25 x KB swing @ 53
3 x 7 pullup @ +15 (total 21)
3 x 7 dip @ +15 (total 21)
10 x hang clean @ 115

3 rounds. Time 24:35.

endurance--short road run

CR314 at lunch. ~5.4 miles, time 50:30. Tempo-ish pace. Avg HR 151, max 167. Felt good.

met con/circuit

At home:

60 second row
60 second KB C&J @ 35 (switch hands every 5)
60 second burpees
60 second KB swing @ 53

3 rounds.

It's real hard to keep track of scores on this kind of workout without somebody else to count. I think I was in the 260m range on the rows, 17 C&Js, 7-10 burpees, and 15-25 swings???

Rest ~15 minutes, then:

2 sets max pullups (parallel grip, no kip)
21,
15

endurance--short trail run

Extended Raider Ridge loop. My watch battery died in the middle, so unknown time/distance/HR. Felt OK, but I have definitely lost some cardio. My knee is a bit irritated afterwards.

met con--chipper

At home:

1000m row
10 x KB squat clean @ 35
10 x burpees
10 x KB clean & press @ 53 (5 each arm)
10 x burpees
10 x KB squat clean @ 53
5 x KB front squat @ 53 + 35
10 x burpees
5 x KB front squat @ 53 + 35

Around 24 minutes.

Then: easy ab work.

endurance--short road run

Feeling real sore from the last two days. Started out on CR314, but ran into a cattle drive that was using the road. Turned back and went down CR316, then ran into the cattle again on the way back!

Unknown distance or HR. Time 40:25. Moderate pace.

strength

Deadlift:
5 @ 135
4 @ 185
2 @ 225
1 @ 245
1 @ 265 (2nd highest ever, felt easy)
fail twice @ 275

5 x 3 @ 225

DB Floor Press:
10 @ 60s
8 @ 65s
6 @ 70s

met con/circuit-- Kurt's 50s

50 air squats
50 jumping pullups
50 KB swings @ 53#
50 push press @ 45#
50 walking lunge steps
50 knees to elbows

Time 22:04. Alternated the KTEs with other exercises.

Then:
2 x 10 burpees, max speed.

This was supposed to be 50 burpees, but I was too far gone.

strength

At the rec ctr at lunch:

Back Squat:
10 @ 135
10 @ 155
10 @ 155
6 @ 165
6 @ 165

Weighted Pullup:
3 x 5 @ +50
stopped due to elbow pain, possibly from the KB work yesterday

Bar complexes @ 95:
5 bent over rows +
hang clean +
3 front squats +
hang clean +
3 push presses

3 rounds.

met con -- random stuff

Finally back home. Just did a kind of random workout to get back in the swing of things:

Burpees
KB swings & snatches @ 35
KB clean & press @ 35

hike, travel

Been in San Jose for work. Hiked 5-6 miles in the Oakland foothills with Laura and Gordon. Lots of fun. No other training lately.

Went to the Stanford Muay Thai tournament with Brian. Pretty interesting. More proof that conditioning wins the day.

strength; benchmark day

Tested 1 rep max in:

Weighted pullup (parallel grip):
+105 -- PR!

DB Floor Press:
80# DBs

Strict overhead BB press (standing):
110

still sick

Losing my voice today, but feeling somewhat better otherwise. Perhaps by tomorrow I'll be able to train--just in time to go away on business...

Quote for the day:
“He is introduced to the barbell, the sand-hill, the wintry beach, the snow, and the mountain height.” --Percy Cerutty

sick

Had a cold the last couple of days. Still taking it easy.

met con/circuit

50 x air squat
3 x 7 weighted pullup @ +20 (21 total)
3 x 7 weighted dip @ +20 (21 total)
5 x clean @ 115 (from the floor)

50 x air squat
3 x 7 weighted pullup @ +17.5 (21 total)
3 x 7 weighted dip @ +17.5 (21 total)
5 x clean @ 115 (from the floor)

50 x air squat
3 x 7 weighted pullup @ +15 (21 total)
3 x 7 weighted dip @ +15 (21 total)
5 x clean @ 115 (from the floor)

Total time 27:29. Attempted to do full squat cleans, but my form was more of a psuedo-squat/power clean combo.

All pullup/dip sets unbroken except the final pullup set @ 17.5

light work

Feeling like I might be getting a cold, so took it easy:

Light heavy bag work
Isometric ab work, including ring planks of various types
Ring pushups
A few Turkish get-ups

strength--squat, pullup

Alternating:

Back squat (high bar)
10 @ 135
8 @ 155
2 x 8 @ 165
6 @ 175

Weighted pullups:
6 x 4 @ +60
This is PR territory--pretty happy with this performance.

Then:
Elevated SGDL:
5 @ 135
1 @ 185

met con/circuit

Rower:
warm up, 1000 m
500m hard
10 KB press each arm @ 35
500m hard
10 KB press each arm @ 35
500m moderate
10 KB press each arm @ 35

then
10 burpees + 10 KB press each arm @ 35
2 rounds, untimed

endurance--short road run

CR223, ~5.8 miles. Decided to go very low HR. Set my HR limit at 145, and only hit it once or twice. Avg HR 137. Total time 1:02. Didn't have to walk at all to keep the HR low enough, though my plodding got real slow at times.

met con/circuit

5 x weighted pullup @ +20
10 x suspended pushups
15 x KB swing @ 53

8 rounds in 19 minutes and change. Pushups mostly broken into 7+3.

Then:
weighted pullup 2 x 5 @ +20
KB towel curl @ 53 8, 6, 6

met con/circuit

25 x KB swing @ 53
7 x pullup @ +15
7 x dip @ +15
10 x hang clean @ 95

25 x KB swing @ 53
2 x 7 pullup @ +15 (total 14)
2 x 7 dip @ +15 (total 14)
10 x hang clean @ 95

25 x KB swing @ 53
3 x 7 pullup @ +15 (total 21)
3 x 7 dip @ +15 (total 21)
10 x hang clean @ 95

Total time 21:57. Didn't push particularly hard; feeling kind of tired. Managed all swing, pullup, and dip sets unbroken, however.

Finished with eight extra pullups @ +15 to get 50 total.

endurance--short road run w/ intervals

CR314 at lunch. 5.5 miles with 5 or 6 short hard uphill intervals. Time 50:20. Avg HR 147, max 170, 16:50 over 149.

strength

Back Squat (high bar):
10 x 135
4 x 8 @ 165

Pullup:
10 @ bw
10 @ +25
4 x 5 @ +50

Some ab work with Kurt's KBs.

Felt good during the squats, but this evening my back feels a little tweaked.

endurance--short road run

CR223, 4-5 miles unknown distance. Turned back at Hollow Ridge Rd because I was worried about the knee pain from yesterday, but it turned out to be OK. Time 40:45. Avg HR 142, max 167, 12:30 over 149.

got a Concept 2

Got my parents' old Concept 2 rower. Didn't have a workout plan, this is what happened:

500m row
20 pushups, feet elevated
Goblet squat @ 53# KB (various reps)

3 rounds, untimed. The rower is brutal.

Misc abs & farmer's walks.

strength

Front Squat:
8 @ 95
5 @ 115
2 x 5 @ 135

Back Squat (high bar):
3 x 10 @ 135

Walking Lunge @ 50# DBs:
5 x 10 steps

endurance--short road run

CR314 at lunch, 5.5 miles. Six short uphill intervals, easy cruising speed for the rest. Avg HR 141, max 166, 10:30 over 149. Total time 50:51.

strength; fight club

Back squat:
5 @135
2 @5 @ 185

Snatch Grip DL on step:
5 @ 135, 155, 165, 165

Weighted Pullups:
9 @ + 25
5 @ +50
4 x 2 @ +75

After work: kickboxing class @ DMA.

misc kettlebells

At home today for MLK day, and very cold outside. Did a kind of random KB workout, including various swings, snatches, presses, ab work, etc.

endurance--short road run

CR223, 5.8 miles. Cold, snowy, and windy. Slow. Time 1:00:32. Avg HR 136.

met con/circuit

5 x weighted pullup @ +20
10 x feet-elevated ring pushup
15 x DB swing @ 52.5# DB (forgot to bring the KB today)

8 complete rounds in 18:15.

Did 2 more sets of weighted pullps for an even 50.

strength

Weighted Dips:
5 @ + 25
5 x 6 @ +45

Back Squats (low bar style):
5 @ 135
5 @ 185
2 x 5 @ 195
3 @ 195 (high bar style, but had knee twinges and cut the set short)
5 @ 195
2 @ 195 (to get photo)

4" elevated snatch grip DL:
2 x 5 @ 135
First time trying these--felt good; will try them again.

met con--chipper

Stayed home with Ian today, so I didn't have time for much:

Part 1:
10 burpees
10 KB swings @ 53
5 rounds in about 8:40.

Part 2:
20, 20, 30, 20 x alternate 1-arm KB swings @ 53.
Untimed rest between sets.

endurance--short road run w/ intervals; fight club

CR314 at lunch. 5.5 miles, with 5 short intervals on uphills. Total time 50:28, Avg HR 146, max 170, 15:40 over 149.

After work: Kickboxing class at DMA.

strength

Back squat (low bar):
5 @ 135
5 @ 185
3 x 5 @ 195

Weighted pullup:
5 @ + 35
5 @ +50
4 x 2 @ +75
3 @ +50

met con--chipper

At home in the bedroom--very cold today.

1. Max burpees in 10 minutes. Got 95, up 4 from last time, with perhaps somewhat better form, although my jumps are still pitiful.

2. KB clean & jerk @ 53. Time to 50 reps: 7:34.

3. A couple of sets of KB towel curls.

endurance--intermediate road run

CR223, 10 miles even. Time 1:47. Kept HR below 149. Avg HR 142. Took the GPS along, and to my horror discovered that my standard CR223 route, which I thought was an even 6 miles, is only 5.8 - 5.9 miles.

Had no problem keeping the HR down, but my hips got pretty tight toward the end of the run. This is my first longer run in a couple of months, and I'm definitely not accustomed to it right now. Felt good otherwise. No significant foot or knee pain, which is great.

strength

5 x 5 weighted dip @ bw + 45
5 x snatch grip DL @ 135
5 x std DL @ 185 (mid back felt tweaked after this, so I stopped)
2 x 10 (5 each leg) DB bench step-up at 2 x 40, 50# DBs
5 x 5 KB clean & push press @ 53

Felt generally tired and unmotivated--probably time for a rest day.

met con/circuit

5 x weighted pullup @ bw+15
10 x feet-elevated ring pushup
15 x KB swing @ 53

Max rounds in 20 minutes.

9 complete rounds in 19:25.

Finished off with 5 extra pullups for an even 50.

strength; fight club

Front squat: 5 x 95, 135
Back squat:
5 x 135, 165, 185
4 x 3 @ 185

Attempted 2 x 205 but depth was inadequate.

Alternated with weighted pullups:

10 @ bw
8 @ bw+25
5 @ bw + 45
3 @ bw + 70
4 x 2 @ bw + 70

At the end: worked up to 1-arm barbell snatch @ 70

After work:
Went to kickboxing class at DMA. I've decided to stop going to BJJ for now due to injury potential and my already injured knee.

endurance--short road run

CR223. New Year's Day. 6 miles, 54:33. Avg HR 149, max HR 166, 28:20 over 149.

Did two 3-minute intervals at 161-165 during the uphill part.