circuit; misc

Misc sets that totalled the following:

50 pullups
50 bar dips
50 knees-to-elbows
120 walking lunge steps

At Boston Harbor School in Olympia.

burpees

At Mom & Dad's house in Olympia:

10 x 10 burpees w/ 10# DBs

Rest between sets.

30 minutes walking.

easy strength work

In Olympia on vacation. At the playground:

5 x pullups
10 x bar dips
15 x squats

A bunch of rounds, easy.

easy strength work

In Los Angeles at Networkers, for the week:

walking
one session as follows:

5 x pulldown machine @ 150
10 x pushups
15 x air squat

6 or 7 rounds.

2 x 5 man-makers @ 35 (w/ extra pushup)

some light chest press machine

easy road run

Ran 23 minutes slow at lunch to check out the system. Still not feeling 100% or even 90%. But it was good to get out.

still sick...

This nasty cough is still sticking with me... hopefully tomorrow I can get back into action, just in time to hit the road at sea level for two weeks... so much for peaking my fitness level in late summer.

endurance/play--climb Engineer Mtn

Tribe gave us the day off for Sundance. I had planned an all-day hike in Silverton, but I'm still not feeling 100% after last week's bad cold.

Went up to Engineer and did the summit from Coal Bank Pass. Total time 3:13, with about 2300' of climb or so. I wasn't in any hurry (and didn't do any running) except briefly while scrambling down off the talus in rain. Second time doing the full summit.

strength/bb type stuff

Been sick since Tuesday (probably before, actually, but it really hit then). At home:

Part 1:
Weighted chinups (supinated grip):
5 x 8 @ +35# KB (40 total)
alternated with
Ring dips:
10, 12 @ bodyweight
4 x 8 @ +10

Part 2:
KB towel curls:
3 x 8 @ +53# KB
alternated with:
medicine ball plyo pushups x 10

Part 3:
misc ab work

strength

power cleans:
20 singles @ 145

mixed in with:
32 reps flat bench @ 135, sets of 3 and 4

strength--bodybuilding type stuff

Decided to throw in some BB type stuff today just for fun.

50 ring dips
chinup negatives: 2 sets bodyweight, 3 or 4 sets @ +35 KB

standing hammer curls and hammer curl + press @ 35@ DBs
3 or 4 sets x 14

band pressdowns

endurance--long trail hike/run

Hermosa to Dutch Creek to Pinkerton Flagstaff to Goulding trail. I was going to do the whole loop but there were a ton of nasty bugs, cows, and cow crap all over the trail. I was feeling knackered, so I bailed out down the Goulding trail and had Kim pick me up.

Ran the first few miles and hiked everything after that--I'm still sore/tired from the sprints on Thursday. Still, a decent effort; probably in the neighborhood of 14 miles and 3100+ feet of climb in about 4.5 hours.

strength

Had to work through lunch. At home in the garage:

5 x 10 ring dips
5 x 6 weighed chins (supinated grip) @ +35# KB

interval; track work

At the Ignacio track.

Warmup: KB swings, 400m @ ~7:10 pace

Sprint:
2 x ~75m
2 x 100m
2 x 200m

Mixed in with 5-6 sets x 10 fat bar pullups

strength

Hot hot hot today. After dinner, in the garage:

50 ring dips
30 weighted pullups @ +35 KB

light KB work

SAR

Haven't done any real PT for the last 4 days; I've been out on the 4-day SAR technical rope rescue workshop. Not very difficult physically, but lots of hours outside in beautiful settings.