GPP

At home:

Max burpees in 10 minutes: 80 -- horrible!
Misc DB burpee + thruster @ 17.5s
Misc KB work
Misc shadowboxing

endurance--intermediate trail run

Trail run Raider Ridge/Horse Gulch area, in the snow. First run over an hour in quite a while. Felt great, except for a pretty sore hip flexor toward the end that convinced me to turn around. Cold. Time 1:41, easy pace.

GPP

At home in the garage--probably below freezing. Still a bit sick, so I'm again avoiding cardio.

100 pullups (sets of 10-12 and a few sets of 5 @ +25)
250 pushups (sets of 25)

Upper back accessory work:
shrugs @ 135 and 185 or
bent over rows @ 70# KB x 6-10
Didn't count sets on these.

strength

Power clean:
Work up to 175 -- tied PR, decent form
Fail twice @ 180

Clean high pull:
3 x 2-3 @ 175

Bench Press:
9 @ 135
2 x 5 @ 155
5 @ 135

Pushups:
12 @ +25, immediately drop weight, no rest:
8 @ BW, drop to knees, no rest:
5 on knees

GPP

Still sick.

200 walking lunges
50 pushups (straight), then 2 x 10 after ~15 secs rest

GPP

Still sick, so no cardio. In a wide variety of set/rep schemes, I totaled the following:

70 pullups
100 pushups
50 ring dips
20+ bent rows @ 135
50-60 shrugs @ 135

GPP

Sick again, but I felt like doing something anyway:

10 pullups
20 pushups
30 air squats

8 rounds. Full recovery between rounds.

GPP, easy

At home: a bunch of pullups, pushups, situps, air squats, easy pace. Low energy/motivation today.

endurance--short road run

CR314, 5.4 miles, 54 minutes. Lots of walking due to a cramp in my foot, so not a bad time overall.

strength

Hang Power Clean:
Work up to 165 (PR from the hang)
then 4-5 sets x 1-2 on the hang clean + push jerk @ 135

Bench Press:
8 @ 135
3 x 5 @ 135

DB Rows:
4 x 6 @ 65

One set each:
pullups, weighted pushups, dips

GPP

At home:

60 burpees in 5:58
50 KB snatches @ 53 in 4:47 (alternate arms every 5)
40 DB burpee-thrusters @ 17.5s in 8:28 (these sucked!)
30 scissor jumps + 20 atomic situps + 10 clapping pushups in 1:34

Untimed rest between rounds.

endurance--short trail run

Water tower loop, in ankle-deep snow. Great run, moderately hard. 34:40.

GPP

30 sec burpee + 30 sec shadowboxing combo:
3 x 5 minute rounds
Went better than last time. I'm liking this workout a lot.

Then:
A couple of bar complex sets:
5 x hang clean, push press, bent row @ 95

strength

Tried a Dan John workout today:

Power clean:
8 @ 95
6 @ 115
4 @ 135

Push press:
8, 6 @ 95
4 @ 105

Front squat:
8 @ 105
6 @ 125
4 @ 135

Bench press:
8 @ 115
6 @ 135
2 @ 155 (didn't feel I could hit 4)

Then:
10, 8, 6 x weighted pushup @ +35
3 x 10 pullups (supinated grip)

endurance--short road run

6 miles on CR223 in fresh slush and snow. Legs felt really dead from yesterday's sprints (but strangely, not sore at all). Got totally soaked. 64 minutes.

intervals

15 x uphill sprints on the driveway, pulling Ian in the sled.

SAR; GPP

Beacon practice with SAR: snowshoe a couple of miles in La Plata canyon, stand around and get cold.

At home:

KB clean & jerk, max reps in 10 minutes:
114 @ 35#

Bent over KB rows:
20, 15, 10, 5 each arm @ 53

Some pushups, some KB towel curls.

GPP

At home with a sick kid:

1 arm KB swing @ 53, max reps in 10 minutes: 200 reps

30 secs burpees + 30 secs shadowboxing:
5 minutes

10 Scissor jumps + 10-20 pushups:

4 or 5 rounds

GPP

30 secs burpee + 30 secs shadowboxing
4 minutes

30 secs plyo burpees + 30 secs shadowboxing
4 minutes

30 secs DB burpees @ 30# + 30 secs shadowboxing
3.5 minutes

10 DB snatch (5 each arm) @ 50
5 pullups
10 dips
5 pullups
5 DB burpee
5 pullups

Some scissor jumps

Bench press wide grip @ 95: 16 reps
5 ice tool pullups
Bench press close grip @ 95: 8 reps
5 ice tool pullups

endurance/interval

On Three Springs trails:

Warm up run, then:

6 x 10 second uphill sprint with 30 second rest
4 x 30 second uphill sprint with 90 second rest

then, run back at moderate pace.

Total time 37:24.

strength

5 x 10 pullups, mixed grips
5 x 5 bench press @ 135

3 x 6 weighted dips @ +35

DB rows, work up to 3 x 6 @ 70

GPP

Warmup:
swings & snatches w/ 35# & 53# KB

10 minute max burpee test:
95 reps -- tied PR

2 hand KB swings @ 53:
70 reps in 3:50. Was going to go to 100, but my biceps are twingy from yesterday's high-rep snatches.

GPP

Heavy rain/sleet all day today. At home:

10 minute KB snatch test: 185 reps @ 35# KB, switching hands every 10 reps

A few sets of pushups.