strength

Back squat:
5 @ 95
5 @ 135
5 @ 165
5 @ 185
2 @ 205 + 5 SBJ
2 @ 205 + 5 SBJ
2 @ 195 + 5 SBJ

Front squat:
5 @ 135

Mixed in with:

Bench
5 @ 95
8 @ 135
5 @ 155
3 @ 165 + 5 x plyo pushup
2 @ 175 + 5 x plyo pushup
2 @ 175 + 5 x plyo pushup

10 x plyo pushup

endurance--short road run

CR314 at lunch. 4.4 miles, 43:41. Tired.

strength; misc

Weighted pullups:

5 @ +25
5 @ +35
5 @ +45
5 @ +55
3 @ +65
2 @ +75
2 @ +75

2 x 5 burpee-pullup

misc zercher shot lunges @ 135 & 95

3 x 5 burpee-pullup

strength/power

Power clean + vertical jump
work up to 145

Power clean + front squat on 30-second clock:
4 reps @ 145

Power clean + front squat on 60-second clock:
2 reps @ 145

Power clean + 3 x SBJ
135, reps uncounted

Mixed in with:
Bench Press + 5 plyo pushups
125 x 5
125 x 5
125 x 5
145 x 4
165 x 3
175 x 2
fail @ 185

hike--Cave Basin

Hiked approx 10 miles around Cave Basin area with Kim, fairly relaxed pace. About 1600 feet of climb. Left knee is sore from Friday night's SAR work.

SAR; endurance--short trail run

Sale Barn trail, 41 minutes easy at lunch.

Then in the evening: SAR for injured hunter in the Shearer Creek area. Ran part of the way up and most of the way down, with a pack. Probably 7 or so miles round trip. Crazy helicopter evac!

endurance--short trail run

Sale Barn trail, 37 minutes easy

ring dips

50 or 60 ring dips after work.

circuit

5 x pullup
10 x pushup
15 x air squat
5 rounds, untimed.

Then:
"KB burpees" - pushup on handles + C&J @ 2 x 35#
ladder 1-10

Then:
2 x 20 sledge swing @ 16# on tire

Then:
15, 10 reps supinated grip pullups on rafters in garage

strength/power

Power cleans:
Work up to 160 -- PR!

then:
singles @ 140 on 30-second interval, till failure -- 7 reps
singles @ 135 on 30s interval -- 16 reps, then called it a day

Bench Press:
5 x 135
4 x 3 @ 155

misc PT

At home:

10 x tractor tire flip
10 x double KB C&J @ 35
5 rounds

20 hammer swings on tire @ 16# hammer
3 rounds

Tabata pushups: score = 12

strength/power

SGDL
5 @ 135 (warmup)

Deadlift/Standing Broad Jump (SBJ) Combo
2 @ 185 + 3xSBJ
3 @ 205 + 3xSBJ
2 @ 225 + 5xSBJ
2 @ 235 + 4xSBJ
1 @ 255 + 4xSBJ
1 @ 255 + 4xSBJ

Mixed in with Bench Press/Plyo Pushup (PP) Combo
6 @ 95 + 6xPP
3 @ 135 + 5xPP
3 @ 155 + 5xPP
2 @ 165 + 5xPP
1 @ 175 + 5xPP

track work

At the Ignacio track at lunch. Hot!

3 x 400m:
1:44
1:25
1:28

2 x 200m
:37
:38

Mixed in with 4 sets x12 fat bar pullups.

strength

Power clean + 2 front squat
115
4 or 5 sets @ 135

Mixed in with:
5 x 4 weighted pullup @ +55

3 x 8 plyo pushups

endurance--long hike; Half Peak

Hiked Half Peak (13841') from Minnie Gulch 4WD, with Point 12990 and Point 13164 along the way. Total distance 14.7 miles per the GPS, with around 4700' of climb. Total time right at about 6 hours.

This was a pretty tough outing for me--maybe the hardest endurance effort of the year. Weather was perfect until the end, when I ended up running all the way down Minnie Gulch to escape the thunderstorm that was stalking me. I also ran some of the downhills on various slopes, but mostly it was just good hiking.

That whole area up on the Continental Divide really feels like you're WAY out there. I didn't run into anybody else the whole day; just saw a couple of folks way off in the distance at one point. Pretty cool to climb one of the highest 100 peaks in CO on a perfect late summer day and not run into anybody.

Gerry Roach describes the scrambly maze below the summit as Class 2, but I'm not sure. Maybe class 2+, although Vermillion is 2+ and I'm not sure it was as hard as that. There's some exposure, though.

The couloir leading up to Point 13164 is interesting--looks like you won't be able to find a way to get up the cliff band until you're right on it, and then it's easy.

A great--and tiring--day.

endurance--short trail run

37 minutes on the Sale Barn trail, easy.

strength

5 x 2 power clean @ 135
1 x power clean @ 145
1 x power clean @ 155
1 x power clean @ 155 (miss)

mixed in with

5 x 5 bench press @ 135
3 x 3 bench press @ 145

track work etc.

At the Ignacio track:

12 pullups
400m in 1:45
12 pullups
400m in 1:36
12 pullups
200m in :45
12 pullups
200m in :41

15 each arm KB C&J @ 35

~30m flying burpee (11 reps)

misc work

Back home again. Missed the lunch workout again today. After work:

Pullups
Ring Dips
KB swings @ 53 (both one and two handed)

Probably about 40-50 of each.

endurance; short road run

Boston Harbor/Zangle loop in Olympia. 40 minutes, unknown distance. Felt good--first run in a long time; my lower back has been messed up from being on the road, sitting too much, sleeping in foreign beds, etc.

circuit

At Boston Harbor School in Olympia.

5 pullups
10 bar dips
15 air squats

10 rounds in about 15 minutes--the dips slowed me down as time went on, and eventually my shoulders started hurting.

Then:
a bunch of clapping pullups, plank pulls, and planks.

burpees

100 burpees, sets of 10-20 with rest, using 10# DBs, about 21 minutes.