endurance--short road run

CR223. ~4 miles (to D-BarK and back),with intervals & walk breaks. Time 39 mins.

Immediately afterward: 20 weighted pushups @ +25.

GPP

Had SAR training this morning, so I didn't get to run. Substituted GPP instead. In the garage with Ian.

10 x tractor tire flip
10 x KB swing @ 70#
10 x tractor tire flip
10 x sledge swing (sliding style) on tire

5 rounds (100 total flips)

Misc tire sled dragging.

Weighted pullups @ +35:
1 x 10 (possible PR)
1 x 6

strength

At home, after work:

Power clean: 30 singles @ 135

Ring Dip:
2 x 8 @ bw
1 x 8 @ +10
5 @ +35, pause, 2 @ +35

Bent-over BB Row:
3 x 8 @ 135

Weighted Pushups:
18 @ +25 (PR)
pause
4 @ +25

GPP

At the park.

5 x box jump on high bollard (~33")
jog to playground
10 x burpee-pullup combo

5 rounds.

Then:

5 x burpee-box jump combo (high bollard)

2 rounds.

This workout was a lot tougher than I expected it to be.

endurance--short road run

CR314 at lunch. 5.4 miles, easy. Time 53 minutes.

strength

Deadlift:
Work up to 3 sets x 3 reps @ 245 + 4 x vertical jump

Mixed in with:

Bench:
Work up to
1 @ 175 + 5 plyo pushups
1 @ 185 + 5 plyo pushups (PR for recent years)
3 sets x 2 reps @ 175 + 5 plyo pushups

A few power cleans @ 135, then 2 sets x 1 power clean + push press @ 185.

First time I've had 135 overhead in a long time.

GPP

At home:

70# KB movement + sprint to top of driveway (~15 seconds of sprinting)
6 rounds (2 x 3 cleans, 1 x 5 SDHP, 3 x 8 swings on the KB)

then:

10 KB C&J (5 each arm) @ 53
6 weighted pullups @ +35
8 weighted dips @ +10

3 rounds.

endurance--short road run

CR 314 at lunch. Approx 5 miles, time 48:47.

strength

Power cleans:

5 x 3 @ 135 + 4 vertical leap (touch high on vertical beam)

Weighted Dips:

6 @ + 35
5 @ +45
4 @ +55
3 x 3 @ +65

Each set followed by 5 x plyo pushups.

Push Jerk:

3 x 2 @ 115

misc work

The last few days have just been some half-hearted KB stuff, pushups, pullups, etc. Haven't been feeling that great.

SAR training

Technical training at Cascade Canyon.

misc strength

Bench Press
135 x 8
4 sets 165 x 3

30 or 40 pullups

GPP

Run to Wildorado gate and back, hard, time 12:48.

Then:

6 x bent-over BB row @ 135
12 x atomic situps
6 x weighted pullup @ +25
12 x ball slam @ 20

4 rounds, untimed.

strength

At home in the garage.

Warmup:
10 tractor tire flips
10 sledge swings @ 16# hammer
3 rounds

Then:
2 x (Power clean + front squat) @ 135
10 ring dips

10 rounds (total= 20 power cleans, 20 front squats, 100 ring dips)

Then:
5 power cleans @ 135 to make 25 for the day

The power cleans felt really snappy even after yesterday's long run.

endurance--long trail run

Horse Gulch area, slow and easy, 2:05. Avg HR 140. Unknown distance.

strength

Power clean
2 @ 135 + 2 front squat + 5 x SBJ
4 x {2 @ 145 + 2 front squat + 5 x SBJ}

Mixed in with

Bench Press
3 @ 135
5 @ 135
4 @ 155 + 5 plyo pushups
4 @ 165 + 5 plyo pushups
3 @ 165 + 5 plyo pushups
3 @ 165 + 5 plyo pushups - spotter needed on 3rd rep
3 @ 155

endurance--short road run

35 minutes on CR314 with hard intervals and walk breaks. Unknown distance.

short hike; circuit

Hiked Potato Lake with Ian, slow, 2 miles round trip.

Later:

12 x deadlift @ 135
12 x pushups
12 x pullups
12 x ball slam @ 20

6 rounds, time 18:58. The GJ version of this is 12 rounds with BW deadlift; maybe another day...

First time doing fast circuits in a while.

endurance--hike

Hiked solo from Molas Pass along the Colorado Trail to near the cutoff for the Twin Sisters, then turned back and hiked cross country on game trails above Bear Creek to Putnam Basin area. Spectacular hike. Not particularly fast; just having fun. Total time about 5:15, maybe 2200' climb???