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