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.