strength

Power clean
Work up to 2 singles @ 175 - PR

Bench Press
Work up to 1 x 175 -- no spotter
went down to 155 and did ~4 sets x 3

DB Rows
65 x 6
75 x 6
85 x 3, 2 sets

Shrugs
3 or 4 sets x 6 @ 175

endurance--short trail run

Same as yesterday--still have the cough.

endurance--short trail run

3 Springs trails at lunch, easy. 40 minutes. Still recovering from the cold.

the last week

Did ECQC with C.D. in Denver last week (pretty good workout), then spent the week sick at a training class in Denver. Still haven't recovered fully. Today did some basic pullups, pushups, squats, and KBs to get the body moving again.

endurance--short trail run

Three Springs trails. 52 minutes with 3 or 4 hard intervals.

strength

Power clean:
Work up to 1 x 170 -- PR

Bench Press:
Work up to
3 @ 175 -- PR recent years
1 @ 185
2 x 2 @ 175
Did 5 x plyo pushups after each work set

Weighted Pushups
12, 10, 10 @ +35

Back Squat:
5 @ 185
2 x 3 @ 205
2 @ 205

DB Rows:
6 each arm @ 65, 75

GPP

Couldn't make it to the gym today, so I did GPP instead of strength. Will get the strength workout tomorrow I guess.

5 pullups
10 pushups
15 ball slams @ 20

11 rounds in 18:30. First 5 rounds of pullups were on ice tools, the rest were on the close-grip bars.

Then:
row 250m
10 KB clean & jerk @ 53

GPP

At the park.

5 box jumps on bollards
jog to playground
10 burpee pullups
jog back

5 rounds, 14:41.

Then:
3 x 5 burpee box-jumps. Missed the last one and badly scraped my thigh.

endurance--short trail run

Three Springs trails: 52 minutes, with several hard intervals on the hills.

strength

Deadlift:
5 @ 135
3 @ 185
3 @ 205
3 @ 225
3 @ 235
3 @ 255
2 @ 265 (PR for a double)

Weighted Dips:
5 @ +25
5 @ +35
5 @ +45
5 @ +55
5 @ +65
5 @ +70 (PR recent years)

Weighted Pullups:
work up to
2 @ +70

Weighted Pushups
15, 8 @ +35

DB Rows:
6 each arm @ 55, 65, 75

GPP

At the park:

5 x high box jump
jog to playground
10 x burpee pullup
jog back

5 rounds, 16 minutes.

Then:
10 extra burpee pullups,
2 x 5 burpee box jumps

critter

From the Spud Lake hike.

endurance; strength endurance

Morning:
Went to Spud Lake with the family. They dropped me at Cascade, and I ran up to meet them on the trail:

Run approx 4 miles, about 38 minutes.

Afternoon:
Easy tire drag for time w/ 80# in plates, 32 minutes. About 70% forward, 30% backward.

strength

Power clean:
work up to 2 singles @ 165 -- new PR

Push jerk:
Work up to 2 singles @ 140 -- PR recent years

Back squat:
Work up to:
3 @ 205
2 @ 215
1 @ 225 -- PR recent years; felt easy, good depth
SBJ x 4-5 reps after each set

Bench Press:
Work up to:
2 @ 175
1 @ 185
5 plyo pushups after last 3-4 sets

Weighted pushups
2 sets x 12-15 @ +25

Pullups
1 set x 17

Barbell rows
3 x 6 @ 135

Barbell shrugs
3 x 10 @ 135

endurance--short trail run

Ran a great new trail behind the GFT office. 48 minutes. Perfect pinyon-juniper soft trail, with lots of climbing and descending.

GPP

At the park at lunch.

2 x 5 burpee box-jump
decided my pec pull from yesterday wasn't doing well on high box jumps

So:

90 burpee pullups
5 x 10 (about 70 seconds per set)
1 x 20 (in about 3 minutes)
1 x 20 (in 5 minutes, on a 15 second timer)

strength

Front squat:

5 x 95, 115, 135
3 x 145, 155
2 x 165

Split squat (DBs):
10 each side @ bw, 20s, 30s

Shrugs:
3 x 10 @ 165

Scissor jumps:
3 x 10

I went in with a much different plan in mind, and pulled something in my pec on my first set of vertical jumps. Thus I couldn't do any major upper body stuff. Hope it's not serious.