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.