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.