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.