strength

Deadlift
3 reps at 135, 185, 205, 225, 255, 265, 275 -- PR for 3RM

DB Row
10 each arm @ 80, 90
8 each arm @ 100

DB Shrug
3 x 12 @ 90

endurance--short road run

Three Springs snowpacked roads, 33 minutes easy.

strength

Warmup:
Basic mobility moves
Some get-ups
Some burpees


Barbell Floor Press:
Work up to 3 RM at 195. First time I've tried this exercise. I like it, though it takes time and requires a spotter at the heavier weights.

Misc walking lunges

Weighted Dips
12, 10, 8, 6, 4 @ 25, 35, 45, 55, 65

Pullups
5 x 10 @ bw

endurance--short road run

Run 30 minutes, very slow, from home. Very slick and icy, hard to stay upright at times.

snow shoveling

A lot. Both yesterday and today.

GPP--bodyweight stuff

Xmas Day, snowing hard all day.

50 burpees

Pushups + Air Squats
25, 25, 20, 20, 15, 15, 10, 10, 5, 5 of each

3 x 20 situps

strength

Power Clean
Work up to 175

Deadlift
Work up to 305 -- lifetime PR!

I haven't been above 275 recently, I think, but I got to 285 and it was still feeling pretty easy, so I tossed on another 20 and went for it. Hard, but not as hard as the first time I pulled 300 last summer.

Ended with 2 x 12 burpees + 2 x 10 pullups.

strength

5 Rounds
3x Turkish Getup each arm 10-->30# DBs
6x Burpees

3 Rounds
10 x DB row each arm @ 80
10 x floor press @ 55

3 rounds
5 x man-makers @ 30
5 x weighted pullup @ +45

3 rounds
10 x SLDL @ 155
6 x feet-to-bar
10 x weighted dip @ +25

short road run

Road run 26 minutes from home.

strength

Power clean
Work up to 175

Dead lift
A few reps @ 205, but my toes were cramping up for some reason!

Pullups
1 x 20
1 x 14

Dips
20

Burpees
10

strength

Snowing again.

DB rows:
Work up to 2 x 10 @ 80s

Floor Press:
4-5 sets at 65s

5 x Manmakers @ 20s
Manmaker @ 20s + pullups:
Ladder 1-5

strength

7 x pullup
7 x dip
14 x walking lunge

3 rounds @ bw
3 rounds @ +25 (2 x 25s on lunges)
3 rounds @ +35 (2 x 35s on lunges)

endurance--short road run; GPP

Run 20 minutes, road. Extremely cold and windy; cut it short.

5 x ball slam @ 20
10 x pushup
15 x KB swing @ 53

7 rounds, easy pace.

endurance--short road run

College Rim, on the road, 26 minutes. Cold & windy.

ride

Road ride from work, easy, about 50 minutes.

strength

Warmup:
Mobility
3 x (5 pullup + 10 pushup + 15 air squat)

Power clean:
Work up to 175
mix in SLDLs at same weight as PC

Deadlift:
Work up from 175-->265
3 x 3 @ 225

Weighted Situps:
3 x 8 @ +25

Military Press:
5, 3, 1 @ 95

Push Press:
3 x 5 @ 95

Pullups:
15, 10, 10

strength

Warmup:
2 x (15 pullups + 10 pushups + 15 air squats)
2 x (10 pullups + 10 pushups + 15 air squats)

DB Rows:
10 each arm @ 80, 85
2 x 8 each arm @ 90

3 x 12-15 pushups @ +25

strength

Warmup:
5 x pullup + 10 pushup + 15 air squat, 5 rounds
a few rounds of DL + row + hang clean bar complexes

Flat Bench:
6 x 115, 135
3 x 145

The new gym's bench is horrible and doesn't feel safe, so went to floor press

DBFloor Press:
12 @ 50s
2 x 10 @ 60s
1 x 8 @ 60s

Pullups
2 x 10

Dips
1 x 10
1 x 15

strength

At the new 3 Springs gym -- which is limited in versatility...

Power clean
Work up to 165

Deadlift
Work up to 255

Pullups
Misc @ bw
3 x 5 @ +45

Dips
3 x 10-15

Manmaker-lunges
2 x 6 steps @ 30s

endurance--short road run

42 minutes around 3 Springs area.

Birthday Challenge

The 40th Birthday Challenge:

Ride 40 miles, road, on the Fargo. 3 hours, easy. Avg HR 127.

Lift 40,000 pounds:

Exercise Weight Reps Total
Pullups 155 80 12400
KB Swing 53 80 4240
Deadlift 155 40 6200
DB Row 80 80 6400
DB Floor Press 160 40 4800
Box Jumps 155 40 6200

Grand total: 41,840 pounds

Did all this back-to-back. Time for weights was about an hour, including riding another couple of miles to the park and back to do pullups.

strength

Warmup:
Row 5 minutes

Power clean
A few reps @ 115
A few reps @ 135
Circuit:
Power clean 135
5 x KB swing @ 53
5 x ball slam @ 20
5 x pushups
5 or 6 sets

Power clean @ 145, a few reps

Attempt power clean @ 155, fail, work high pulls

BB curls

This felt like my first real strength workout in a while. Need to get back to power cleaning my bodyweight.

MTB ride; strength

Ride Mike's/Stacey's Loop on the Fargo in the afternoon, untimed.

Later:
75 pullups at the park
75 ring pushups in the garage

endurance w/ interval

Trail run 3 Springs area. 4 x 2 minute moderate hill interval w/ 2 minute downhill jog recovery. Finished with one hard off-trail hill scramble. 51 minutes total.

endurance--short trail run

Three Springs area, 51 minutes very easy. Legs are pretty tired from the weekend.

endurance--road ride; strength

Home-->CR203-->Valley loop, with a couple of detours on Mitchell Lakes FS road, some other road, and Missionary Ridge road. 37.2 miles, about 3 hours--forgot to check timer. 2000' climb per the Suunto.

Later:
75 pullups
105 ring pushups

endurance--longish trail run

Raider Ridge, 1:55, very slow. Didn't feel too great, but better than being inside!

MTB ride

South Rim/Cowboy Loop from the office. About an hour, easy. Muddy.

endurance--short trail run

Three Springs area, with intervals & a big hill scramble. About 66 minutes.

endurance--short trail run

Three Springs area, out & back with intervals and off-trail scrambles. Time 51:35 total.

endurance, strength

90-100 pullups at the park.

Later: 3 x 5 DB floor press @ 80, misc ring pushups
My upper back has been really messed up from sleeping wrong, so I cut this short.

Later: 3-4 laps on the college cyclocross course. Fun.

MTB ride

Ride Phil's World in Cortez. 18 miles, about 2:15. Felt great on the Fargo; crashed once or twice. Amazing trail--first time there.

road ride

Road the Fargo on the road for 10 miles at lunch; untimed. Fun and easy.

endurance--short road run

Run 33 minutes on 3 Springs area dirt roads. Pretty muddy out.

endurance, strength

Day off for Veteran's Day.

Late Morning
Ride "Half Valley" -- no trail riding due to snow/rain. CR 250-->Trimble-->CR203. About 20 miles, with a lunch break at 16 miles. A little over an hour for the main 16 mile ride.

Afternoon
DB Rows @ 80 -- 3 sets each arm
Tire flips + ring pushups -- 3 sets
Weighted ring pushups: 10, 12, 12

strength, endurance

Morning:
5 x 5 DB floor press @ 80
3 x 15 ring pushups

Afternoon:
4 laps on the college cyclocross course, best time 8:16

60 pullups at the park

MTB ride

Rode the new Fargo in Horse Gulch for about an hour, pretty easy.

GPP

Tried the free "Boot Camp Fitness" class at the gym in 3 Springs today. Moderate workout, sure to make me sore, but not particularly enjoyable. I may join the gym just to have something to do when the weather's bad this winter, but I don't think I'll take any more classes.

MTB ride

Three Springs area, pretty easy, around 50 minutes. First trail ride on my new Salsa Fargo, what a blast.

MTB ride

Sidewinder/Crites/Cowboy from Three Springs. Untimed.

SAR

SAR mission, Middle Mtn area. Maybe 6 miles of rough bushwhacking, couple thousand feet of vertical.

endurance--longish trail run

Run Raider Ridge area from home, slow & easy, time 1:48.

short trail run; interval

Trail run Three Springs area, with intervals on a soft dirt hill:

3 x 30 second hill repeats
2 x bounding hill repeats
1 x broad jumps

Max HR around 164 again; not sure why so low these days.

MTB ride

Three Springs/Suicide Hill bypass/Telegraph, with an extra repeat on Suicide Hill. About 55 mins.

MTB ride; strength

Ride 33 minutes, Three Springs Cowboy loop.

Evening
warmup
5 x pullup, 10 x pushup, 6 x box step
3 rounds

DB rows @ 80
10, 25, 15,15 each arm

BB Curls
work down from 75, sets of 10

Misc abs

endurance--short trail run

Run Three Springs area, with cross-country steeplechase/bushwhack at the end for fun. Untimed--maybe 50 minutes?

ride/hike

MTB ride from the chimney in La Plata Canyon to Kennebec Pass, then climb Cumberland Mtn (12,389'). About 3:30 total, lots of climb.

strength

Warmup:
5 x pullup, 5 x ring pushups, 5 x box jump
3 rounds

DB floor press @ 80:
9, 9, 9, 6, 6, 6, 3, 3, 3; total 51 reps

Pullups alternated w/ floor press:
3 x 6 @ +35
5 x 6 @ +25
2 x 6 @ bw

Ring Pushups:
6 @ +25
12, 10, 10, 9 @ bw

DB shrugs @ 80:
4 x 12

med ball situps
2 sets

MTB ride; strength

Sidewinder/Crites loop from Three Springs, a little over an hour.

Evening:
A few sets of weighted pullups

MTB ride

Three Springs--Sidewinder-->up Suicide-->down bypass. Untimed.

endurance--short trail run; strength

Lunch: not much time, 30 minute trail run, solid pace

Evening

Pullups
20, 10

DB rows @ 80
10, 20, 15, 10 each arm

BB curls
6 sets x 10, misc weights

BB military press
3 x 15 @ bar

high rep dips, partially supported
3 x max

endurance--short trail run

home-->college trail-->power line loop. 30 minutes.

strength

DB Floor Press @ 80:
9,9,8,7,5,5,5,3

alternated with
6 x pullup @ +25

Ring pushups
3 x max (15, 10, 10 I think)

Various other pushups and med ball situps

2 x 30 second push press @ 25# DBs

MTB ride

Three Springs-->Suicide Hill Bypass-->Crites-->Sidewinder-->Cowboy loop. About 66 minutes. Pretty hard ride.

MTB ride

Three Springs to Suicide Hill bypass. About 31:10 to the top. Had a flat on the way down.

MTB ride

Out & back, Three Springs to top of Suicide climb via bypass, 31:50 to the top.

strength

DB Floor Press @ 80
8,7,6,6,6,6

Pullups
6 x 10 alternated with floor presses

Ring Pushups
3 x max reps, something like 14, 11, 9

DB Flyes @ 25
3 x 12

MTB ride

Three Springs out-and-back to the top of the backside Telegraph bypass, about 54 minutes. About 33:30 to the top.

endurance--intermediate trail run

Raider Ridge loop from home. 93 minutes, then 15 minutes of walking because my foot started twinging again.

Morning--75 pullups at the park.

strength

Rain today. In the garage:

Warmup
row 1000m, step ups, box jumps

Deadlift
2 x 5 @ 135, 185, 205, 225

5 x Feet to bar + 20 situps
3 sets

4-5 x 15 ring pushups

DB rows @ 80
25, 15 each arm

OH Presses
Misc sets @ 75, finished with DB presses

endurance--short trail run

Three Springs long loop, 50:27, PR for low HR version.

MTB ride; strength

Three Springs area ride, 52 minutes.

Evening:
DB floor press @ 80
6 sets x 7
1 x 6

Ring pushups
4 x 10

Pullups
6 x 10

BB curls @ 65
3 x 8-10

endurance--short trail run

45 minutes low HR run, 3 Springs trails. Checking to see if the foot is going to act up. So far so good, but I think I'll continue taking it easy with running for a while.

MTB ride

Three Springs area, 45-50 minutes.

GPP

At the 3 Springs Park:

10 burpees + 20 KB swings @ 53.
7 rounds in about 21 minutes, easy pace.

strength

Rain today. Foot is messed up from yesterday. In the garage:

Warmup: row 2000 meters, slow

10 ring pushups
DB floor press @ 80: think it was 4, 6, 6, 6, 6, 6, 4
2 x 15 ring pushups

5 x toes to bar + 10 atomic situps, 3 rounds

BB curls
3-4 x 10 @ 65

DB row @ 80
3 x 15 each arm

endurance--long trail run

Horse Gulch area, low HR, time 1:56. Right foot is really sore afterward, not sure why.

Later:
70-80 pullups spaced throughout the afternoon.

MTB

Ride Power Line-->Telegraph-->Anasazi-->Stacy's-->Cuchillo. Time 1:46. Fun.

intermediate trail run

Home->Power Line->Horse Gulch->Raider Ridge. 92 minutes, low HR. Felt great. About 1000' climb.

endurance--short trail run

Three Springs area, 56 minutes, low HR.

strength

KB swings @ 70
DB floor press @ 80
a few dips
a few pullups

endurance--short trail run

Morning:
3 x 15 pullups
3 x 15 ring pushups

Lunch:
58 minutes low HR run, Three Springs area

endurance--short trail run

Three Springs, 57 minutes, low HR.

strength

Deadlift
Work up to 275
down to 225, can't remember reps

Ring pushups
5 x 10-12

Bar complexes
Cleans, hang cleans, push press, rows @ 115

a few pullups

some light KB stuff

endurance--short road run

In Ignacio today--46 minutes easy.

endurance--short trail run

3 Springs area, different route today. 67 minutes low HR.

endurance--short trail run

Three Springs long loop, low HR, 57 minutes. Still not feeling great.

endurance--short trail run

Haven't felt great lately, so took some time off. Today: 57 minutes trail run around 3 Springs, low HR.

Evening:
10,8,8 DB floor press @ 80

a few BB rows

that's about it. Just no energy.

endurance; strength

Short run at lunch, 3 Springs area, 33 minutes slow.

Evening:
DB curls, DB skullcrushers, bunch of sets.

strength

Bench Press
Warm up, work up to 185
3, 2 @ 185
4-5 x 5 @ 155

Pullups
15 @ +25 -- tie PR I think
5, 6, 5 @ +45

DB rows @ 105
couple of sets low numbers; couldn't hold on to the DB.

endurance--short trail run

3 Springs long loop, 53:53. Forgot the HRM, but tried to keep the pace slow. Still sore from Friday and yesterday.

strength

DB Floor Press @ 80:
10, 6, 6, 6, 6

Deadlift:
Work up to 285

BB Row:
5 x 5 @ 185

Misc KB work

Pullups:
15, 15, 10, 10

long hike

Ophir Pass Road to Columbine Lake, to Pk 13510, and back. About 6 hours, incl. lots of sightseeing breaks. Amazing views today. About 4200-4500' of climb.

endurance--short trail run; strength

Three Springs long loop, 4.7 mi, low HR, 51:44, PR for low HR.

Evening:
DB floor press @ 80s
Weighted Pushups
Curls @ 65
45-50 pullups

endurance--short trail run

Three Springs long loop, low HR, 52:11.

strength, SAR

Morning
Floor press, 9, 6, 6, 5, 5 @ 80# DBs
Weighted Pushups -- lots
DB rows @ 80 - 2 sets
Walking lunges - misc

Evening into the next day:
long SAR mission on Middle Mtn.

MTB ride

Ride Horse Gulch area, 11.2 miles, about 2 hours easy.

endurance--short trail run

Three Springs long loop, 4.7 mi, low HR. About 56 mins. Not sure why so slow.

strength

50 pullups. Not feeling very well.

strength

Power cleans
Deadlifts
SGDL
BB Curls

Writing this two days later so I forget the weights.

endurance--short trail run

3 Springs Long loop, 53:02, low HR.

strength

Morning:
DB floor press -- really weak today. 5 sets x 3-9 reps.
DB rows -- 20, 10 each side @ 80

Evening:
90 pullups

endurance--long trail run

Pine River trail, almost to Emerald Lake. Turned back due to time limitations. Total time approx 3:55. Low HR all day. It got pretty tough in the last hour to keep the HR below 148 on even a tiny uphill, so lots of walking. Still, one of the best-feeling 4 hour runs I've done.

endurance--short trail run

Three Springs long loop, 4.7 mi, time 53:09, low HR.

endurance--short trail run

Three Springs long loop, 4.7 miles, forgot to start timer.

endurance--short trail run

Three Springs long loop, 53:48, low HR.

MTB ride; strength

Ride up Cascade Divide road. Around 23-24 miles total, 2800' climb per the Suunto. Very easy pace. Time 4:13, including lunch and camera breaks. Avg HR 114. First long ride in years; quite a bit of low back and neck pain toward the end.

Evening:
80 pullups at the park.

ride around town; strength

Ride around town a bit in the AM.

DB floor press @ 80:
11, 8, 8, 5, 3

3 x 12 DB flye @ 35

BB overhead press -- misc light

Shoulder raises -- 3 x 10 @ 25

Pushups -- misc

bike commute

Ride to work and back via trails; 16 miles total

endurance--short trail run

3 Springs area, run/walk at low HR. Had stomach problems again today, not sure what's up.

ride, run/walk, ride

Ride to work, 8 miles.

Run/walk 4.7 miles at lunch. Stomach was upset so had to walk a lot.

Ride home from PVRB after SAR debrief.

endurance--short trail run

Three Springs long loop, 52:54. Couldn't find the HRM today, so I tried to go low-HR by feel.

strength

Bench Press
Work up to 205
fail at 215
2 @ 185
rep out at 155 and 135, think it was 7 and 9 respectively.

Dips
15, 12, 10

ride, hike

Morning:
MTB ride on Junction Creek road, approx 1 hour.

Evening:
SAR mission on Coal Bank Pass. Hiked Engineer Mtn trail up to the meadow, then down the Pass trail.

strength

A bit of riding around town in the AM.

Power clean:
5 singles @ 135
5 singles @ 155

Clean pull:
5 x 5 @ 185

DB row @ 80:
25, 20, 10 each hand -- PR

BB curls:
misc @ 65

endurance--short road run

Run dirt roads around 3 Springs, low HR, about 45 minutes.

endurance; strength

Dirt road run around 3 Springs area--too much mud on the trails. Time about 55 mins, HR low.

Evening:

80 pullups in 9:35.

endurance--short trail run

53:30 around the Three Springs area. Very slow and cut a bit short due to lots of mud.

bike, strength

Ride to work and back.

DB Floor press @ 80:
11, 7,7,5,6 -- rep PR

various weighted pushups, DB skullcrushers, and DB flyes

endurance--short trail run

Low HR run on 3 Springs long loop. Time 52:06, PR.

RAT; strength

Rode around town running errands.

Evening:
Deadlift:
work up to 8 @ 225
2 @ 255
1 @ 275

DB rows @ 80:
20 right hand
25 left hand

bike, run, bike

MTB to work via Hwy 3/Big Canyon. Time approx 48 minutes.

Lunch:
Run, HR <=148, 3 Springs long loop, time 56:48, a bit slower than yesterday.

Bike home, all road, time 35 minutes.

endurance--short trail run; strength

3 Springs long loop, 53:56. Stopped the timer while talking to some German MTBers. Low HR again.

Evening:
DB Floor Press @ 80s:
10, 8, 8, 5, 6 -- rep PR at 10

Weighted Pushups @ +25:
3 x 14

DB skullcrushers:
5 @ 25s
2 x 8 @ 17s

endurance--short trail run; strength

Lunch:
Three Springs long loop, 53:48, avg HR 142.

Evening:
DB floor press @ 80:
5 sets, something like 9, 7, 6, 6, 5

Weighted Pushups @ +25:
16, 12, 12

endurance--short trail run

3 Springs long loop, 54:32, HR avg 142, tried to stay <148.

endurance--short trail run; strength

Morning:
Run 55 minutes on college and power line trails, HR < 150.

Evening:
Deadlift
10 @ 135
5 @ 185
10 @ 205
5 x 5 @ 225
2 @ 255
2 x 1 @ 255

DB rows @ 80:
20 each hand, PR right hand
15 each hand

SAR training

Technical rescue practice, Vallecito area. Not strenuous.

endurance--short trail run

Three Springs, 47 minutes with HRM, HR <150.

strength

DB Floor Press @ 80s:
8, 8, 7, 8, 6

Close grip DB floor press @ 35s:
3 x 15-20

Flyes:
misc

GPP

Evening, not much time:

run to Jenkins Ranch Park, ~8:30
25, 12, 10, 7, 7 pullups w/ approx 60 secs rest between sets
run home, 6:07

intervals; strength

At lunch:
6 intervals on the water tower hill, about 93-98 seconds each.

Evening:
some random stuff--
burpee box jumps
situps
DB and BB curls

strength

Ignacio Rec Ctr at lunch

Bench Press
work up to 5 @ 185 -- rep PR
2 x 2 @ 185

Weighted Dips:
8 @ 25
10 @ 45
5, 4 @ 70
6 @ 45

Bent over DB rows:
8 @ 80
8 @ 90
10 @ 100 left hand
8 @ 100 right hand

Pullups
15

Power Shrugs
misc @ 225

hike; strength

Hiked up to just below Little Giant/Dives pass in Silverton area, explored side roads in the area. Total hike around 3 hours, around 2300 feet climb.

Evening:
Deadlift: work up to 8 singles @ 255

DB bent over rows @ 80:
20, 16 right hand
20, 20 left hand

endurance--short trail run

Power Line trail from home to Jenkins Ranch Park, stop at park for 30 pullups (25 + 5), run home, 32 minutes total.

endurance--short trail run

Three Springs short loop, 35-40 minutes.

endurance--short MTB; GPP

Short MTB ride at lunch; 30 mins maybe.

Evening:
Ride to Jenkins Ranch park
65 pullups + 65 pushups in 8:42
Ride home

interval; strength

At lunch:
5 x hill repeats on the water tower hill.

Night:
Misc DB curls, DB OHP, DB rows

strength

Pretty tired from yesterday's run. Late in the evening:

Floor press:
8,7,6,6,6 @ 80# DBs

endurance--long trail run

Double Animas Mtn loop--about 3:15-ish (forgot to stop timer), with 2800+ feet of climb. Slow.

easy bike ride; strength

30 minute MTB ride on powerline trail early AM. Stopped at a park for 20 pullups.

Late morning:

GJ workout "11":

5 x ball slam @ 20
10 x pushups
15 x KB swing @ 53

11 rounds, time 12:18.

Power cleans -- a few singles and doubles @ 135, 155.

Deadlift
3 singles @ 255
2 x 5 @ 225

DB rows
1 x 20 left hand
1 x 15 right hand

endurance--MTB commute

Ride to work via Rt3/Big Canyon trail route. 49 minutes ride time.

interval

Hill repeats on the water tower hill at lunch. 5 repeats, untimed, total outing time around 40 mins.

endurance--short trail run; strength

Three Springs area at lunch, 46 minutes.

Evening:
Box jumps, 5 x 5
DB floor press @ 80: 8,4,7,5,5
Various power clean, power shrug, clean pull, snatch pull combos
Bent over DB rows: 10, 15 each side @ 80

strength, endurance--MTB

Lunch:
75 pullups
Some power cleans @ 135
5 x 7-12 floor press @ 65

Evening:
MTB Horse Gulch area on SAR mission

endurance--short trail run

Three Springs extended southern loop, 48 minutes easy. Hot.

endurance--short trail run

Three Springs trails, extended southern loop, 47 minutes easy.

strength

Spent last week in Orlando at Cisco Live, did nothing physical.

Today at home, hot weather:

Max Pullup Test: 30 @ bw, tied PR

Power cleans @ 135, 155, a few each
Clean pulls, snatch pulls @ 205, 225

DB Floor Press 3, 5, 4, 4, 4, 3 @ 80# DBs

walk

Walk 30 minutes. Back is messed up from too much travel I think.

endurance--short road run

In CT. Run 30 minutes easy.

GPP

In CT:

12 burpees
12 pullups

10 rounds in about 29 minutes, not pushing the pace but it still sucked. All pullup sets unbroken.

hike

Short hike in the woods of Mount Greylock in MA with Laura, Jane, and Gordon. Summit was closed.

strength

Deadlift
5 @ 135
3 @ 185
2 @ 205
2 X 1 @ 255
2 X 1 @ 275
1 @ 300
3 X 1 @ 275
6 X 2 @ 255


10 KB row each side @ 75
8-10 BB curl @ 75
4 x SBJ
3 rounds

GPP; "11"

First time in ages on a timed circuit workout. Used the old GJ classic "11":

5 x ball slam @ 20
10 x pushups
15 x KB swing @ 53

11 rounds

Time 10:37.

This is almost 4 minutes faster than my previous PR, which makes me wonder if I lost count and missed a round or something.

Then:

30 secs burpees + 30 secs shadowboxing
light pace (5-6 burpees per 30 secs)

5 minutes

strength

Bench Press
9, 7 @ 155
10, 7, 6 @ 135

Dips
5 x 5 @ +50

Upper body strength was feeling off today.

Evening:

100 pullups: 25, 15, 12, 10, 10, 10, 10, 8

endurance--short MTB ride

Three Springs area, 3 sprints up the water tower hill, plus a bit.

endurance--short MTB ride; strength

Lunch:
Three Springs area, approx 45 minutes, pretty easy pace with some short uphill sprints.

Evening:

Power cleans
bunch of singles @ 135
5 singles @ 155

3 x 3 Hang Clean Pull + 3 x 3 Hang Snatch Pull
185, then 205, with straps

endurance--short trail run; strength

Lunch: trail run new southern loop at 3 Springs, 35 minutes.

Evening: 20, 20, 18 pullups @ bw

strength

Pretty sore from yesterday.

Bench Press
Work up to
5 @ 185 -- PR at that weight
4 @ 175
8 @ 155

DB Floor Press
2 x 10 @ 70
7 @ 70

Push Press
6, 8, 6 @ 95

strength; GPP; interval

Deadlift:
5 @ 135
3 @ 185
1 @ 205
1 @ 255
1 @ 275
1 @ 300 -- PR, and a long time coming!

KB Swing @ 70 + Pushups:
25-20-15-10-5 of each

Tractor tire flip + jump in/out:
10 reps

Late afternoon at the BHS track with very high winds:
4 x 400 in the 92-96 second range
6 x 100


KB clean & press @ 53:
5 each arm

2 sets x 15 burpees

strength

Attempted a trail run at lunch, but promptly twisted my ankle on a near face plant. Stepping out of it also tweaked my knee! So I'm gimpy now.

At home later:

Ring Dips
15 @ bw
5 x 8 @ +25

Misc Work
KB presses
BB curls

strength

Pullups:
25,20,18,18 @ bw

Clean high pull and snatch high pull:
2 x 3 each at 185, 205, 215

KB one-arm row:
1 x 10 each arm @ 70

endurance--intermediate trail run

Dry Fork --> Hoffein's loop, time 1:49. 1200+ feet climb. A long run the day after speedwork probably wasn't such a good idea... felt lousy.

strength; track work

At lunch:
Bar Dips
12 @ bw
8 @ +25
8 @ +45
5 x 5 @ +70

Bench Press
10, 7, 7 @ 135

DB Floor Press
3 x 8 @ 60


At the BHS track after work:

warmup w/ 50s and 100s, easy

4 x 400 w/ 45-60 seconds rest between each:
1:33
1:38
1:32
1:33

2 x 800
3:35
3:30

1 x 400
1:30

strength

More monthly max tests.

Weighted Pullups:
5 @ bw
3 @ +25
3 @ +35
2 @ +45
1 @ +70
1 @ +105
1 @ +115 -- PR
4 x 2 @ +90 -- PR for that many reps at weight

Heavy weighted pullups are always done with a parallel grip.

Power clean:
Work up to 185 -- PR felt easy

endurance--short trail run

New route from Three Springs: water tower-->Sidewinder-->Cowboy-->water tower.

4.7 miles, measured by GPS, 670 feet climb, time 49:31. Nice run.

strength

Bench Press Test:
5 @ 95
3 @ 135
2 @ 165
1 @ 185
1 @ 205 -- easy
1 @ 210 -- PR

Felt a little twinge on the 210 rep, so I stopped it there. Probably should've done another warmup or two.

DB Floor Press:
12 @ 65
12 @ 70
9 @ 75
7 @ 80
4 @ 80

Leg Press:
10 @ 1 plate each side
10 @ 2 plates each side
10 @ 3 plates each side

First time doing leg press in many years; just wanted to try it out. Felt pretty good actually.

strength

At home, evening:

Pullups
28, 17, 15, 12, 11 @ bw

strength; speedwork

Morning:

20 x decline pushup
15 x KB swing @ 70
10 x BB curl @ 75

5 rounds.

Afternoon at the BHS track:

Warmup w/ 50s and 100s, easy

4 x 400:
1:21 -- PR
1:36
1:31
1:29

4 X 100 hard

strength; endurance--short road run

All last week off due to travel. Today at home:

Deadlift:
Work up to 290 -- PR
Fail twice @ 300 off 2" blocks.
2 x 3 @ 255

Triplet: DL + hang RDL + hang clean pull
2 @ 185
3 @ 205

switch to snatch grip with straps

3 x 2 @ 205

Ring Dips
20 @ bw -- PR
2 x 10 @ +25 -- PR

BB Curls:
A few sets, misc reps & weights


Evening:
run/walk 40 minutes on CR223. Been having a lot of ankle, foot, and calf pain on my runs lately. Need to start stretching my calves.

strength; long trail run

Morning, pullup test:
30 @ bw -- PR
18, 15, 12 @ bw
Hit 63 in 3 sets and 75 in 4 sets, both PRs

On the 30 set I was going really fast, so I suppose it's possible form could have been ugly. No intentional kip, however.

All sets done at home these days are done from the rafters in the garage, overhand, wearing MTB gloves.

Late morning:
Long run, Horse Gulch Area. Telegraph-->Crites-->Sidewinder-->Telegraph. 2h 15m. Avg HR 139, approx 1300' climb.

endurance--short trail run

3 Springs, water tower loop, 30 minutes flat. Pushed hard on the uphill.

strength

Bench Press:
5 @ 135
6 @ 155
5 @ 165
6 @ 175
4 @ 185 -- I think this is a PR
6 @ 155
6 @ 135

DB Floor Press:
5 @ 70
4 @ 70
9 @ 60
7 @ 60

Triplet: deadlift + RDL + clean high pull
12 times through @ 185

endurance--short trail run; strength

3 Springs water tower, one loop, 31:36.

Evening:
5 x 3 power clean @ 155

strength

Pullups:
28, 18, 16, 15 @ bw

Ring Dips:
4 x 14-15 @ bw

endurance--short trail run

Raider Ridge extended loop, 65 minutes, easy.

strength

Bench Press:
14 @ 155 -- PR
12, 8 @ 155

DB Floor Press:
12, 10 @ 65s

Pullups:
Work up to 3 x 3 @ +70

Power cleans:
a few reps each at 135 & 155

endurance--short trail run; strength

Lunch: Water tower loop, 1 loop, 27:55.

Evening:

Pullups
25, 15, 10 @ bw
3 x 5 @ +35

endurance--MTB ride

Ride 1 hour/10 miles at lunch around the Grandview trails, with guys from work. Not enough skill to keep up on the downhills. Felt good on the uphills though.

strength

Bench Press:
17 @ 135 -- PR, no spotter, so I had another rep or two in the tank
3 x 6 @ 155
5 @ 155
6 @ 135

DB Floor Press:
10,8,9,8,7 @ 60

endurance--short road run; strength

Morning: 40 minutes on CR223. Legs are totally leaden from yesterday's ride; couldn't hardly run at all.

Evening:
Deadlift:
5 @ 135
5 @ 185
3 @ 205
3 @ 235
5 x 3 @ 255
2 x 5 @ 225

KB Swing
3 x 15 @ 70

endurance--MTB

Mtn bike ride from home, time 1:30. First MTB ride in a long time. Explored steep BLM access road off CR 225. Felt like a pretty hard ride, but I don't have anything to compare it to lately.

strength

Pullups:
25, 15, 10 @ bw
5 x 5 @ +35

BB Curls:
5 x 9-12 @ 55

strength

Bench Press:
Work up to 1 x 195, fail @ 210
The 195 felt easy, but 210 stalled a few inches off the chest
then
2 x 3 @ 175
3 @ 155

I tweaked something in my chest doing ring dips the other day, so I backed off at this point.

Weights Pushups:
1 x 20 @ +25

Deadlift:
10 @ 135
10 @ 185
3 x 8 @ 205

DB floor press:
15, 12, 12 @ 60# DBs

I'd forgotten how great an exercise the DB floor press is.

endurance--short trail run; short strength stuff

3 Springs, 2 loops upper trail, 42 minutes.

At home in the evening:

2 sets pushups
6 singles x power clean + push press @ 135

endurance--short trail run

Three Springs area trails, two loops on the upper trail, 42 minutes.

strength

Finally back to it.

Max Pullup Test:
28 - lifetime PR

18, 14, to make 60 in 3 sets -- also a PR

5 x 6 @ +35

KB rows:
2 x 12 @ 70

Power cleans:
a bunch of singles and doubles @ 135, 145

light work

WFR class today.

BB curls (!)
4 x 10-12 @ 55

Pushups:
4 x 20

light work

WFR class today. In the evening:

4 x 15 pullups
2 x 8 ring dips
3 x 25 KB swings @ 53

easy week

Taking a WFR class this week, so light work only. Tonight:

26, 14, 18 pullups
3 x 30 pushups

endurance--short road run

30 minutes on CR314, moderate. Short on time all week.

strength

Power clean:
Worked up to 175, failed at 185

SGDL:
4 x 6 @ 185
2 x 3 @ 205 (grip is the limiting factor here, not the DL)

Not much time today.

endurance--short road run

30 minutes on CR 314 at lunch. Limited time due to training class at work.

Pretty hard pace, fartlek style.

strength

Bench Press
7,6,6 @ 155
6 @ 145
2 x 6 @ 135

Much shorter rest period between sets than usual.

Weighted Dips
6 @ 25, 35, 45
3 @ 75
2 x 6 @ 45

Face pulls, a few sets.

endurance--long trail run; strength

Morning
Extended Raider Ridge loop, 2 laps, 1:56. Felt slow.

Evening
Pullups:
20, 18, 12 @ bw
2 x 8 @ +35
6 @ +35
2 @ +35 to make 75 total

intervals; strength

At the Ignacio track with Ian in the morning:

400m warmup, 1:48
4 x 50m
2 x 100m
1 mile - 7:25
2 x 800m (easy on the turns, fast on the straights) - 3:35, 3:35
3 x 400m (same as above) - 1:30, 1:27, 1:29

Ian ran 8 x 400, totally on his own initiative!

Evening:

Ring Dips
2 x 10 @ BW
3 x 8 @ +25

Weighted Pushups:
18, 3 x 15 @ +35

endurance--short road run

Roads around 3 Springs. 30 minutes.

strength/GPP

10 burpees + 5 power cleans @ 135
4 rounds, with rest between sets, untimed
This is a good one--should try to decrease the rest period or increase the cleans.

Snatch grip DL
6 @ 135
2 x 5 @ 185

Scissor jumps
3 x 10

strength

At lunch:
Bench Press:
8,8,6,6,7 @ 155

Weighted Pushups:
15,12,12 @ +25

Partial Back Squats:
10 @ 135
4 x 10 @ 155

Overhead Shrugs:
12 @ 65
12 @ 95

Evening:
Pullups
22, 16, 12 @ bw
2 x 6 @ +35

KB single arm rows
20, 12 @ 70

Barbell rows
3 x 5 @ 145

Purple band triceps pushdowns
2 x 20

endurance--short trail run

3 Springs Water tower loop--whole trail is finally dry. 36 minutes. A few intervals with walk breaks.

interval--track work; strength

At the BHS track with Ian. Chilly and very windy today. Decided to bump up the volume on the short distance stuff, but it really affected the longer work.

8 x 50m sprint (2 easy, 6 hard)
4 x 100m sprint
2 x 200m, 0:35 each
2 x 400m, 1:27 and 1:29

Then ran around a bit with Ian tossing the nerf ball.

Afternoon:
At home while playing outside with Ian.

Weighted Pullup Max Test:
13 @ +35 -- PR

BW Pullup Max Test:
25

Deadlift:
Workup to 1 @ 285 -- lifetime PR

Power Cleans:
5 singles @ 135
10 singles @ 145

Bent Over BB Rows:
5 x 5 @ 145

SAR

SAR training at X-Rock; single rope ascend/rappel. Not much physical activity; spent most of the time coaching. Cold and windy.

endurance--short trail run

Up to the 3 Springs water tower. Mostly slow, with a couple of intervals.

Feeling pretty tired--think I'll take a day or two off.

strength

Partial Back Squat:
10 @ 135
4 x 10 @ 155

Split Squat:
3 x 10 @ bw

Bar Dips:
12 @ bw
8 @ +25
8 @ +50
6 @ +75
2 x 5 @ +75

Plank Pulls:
3 x 10

Shoulder prehab:
misc DBs


Evening:
Weighted Pullup:
3 x 10 @ +25
6 @ +35
8 @ +35

Weighted Pushups:
5 x 15 @ +25

endurance--short road run; strength

Lunch:
4.4 miles on CR314. Untimed, fartlek-type pace.

Evening:
BW pullups: 20, 20, 16 -- first time I've gotten 2 x 20
High plank pulls: 3 x 12

strength--max tests, PRs

Power clean:
Work up to max single @ 180 -- PR
form was a bit sketchy, but not too bad

Bench press:
Work up to max single @ 205 -- PR

endurance--long trail run

First long run of the year. Raider Ridge area, 1:58. Felt slow, but otherwise pretty good. Surprisingly little snow on the trail given the winter we had.

strength

Pullups:
22, 16, 17 @ bw

Bent over KB rows:
2 x 15 @ 70 each arm
20 right arm
30 left arm

Ring Dips:
3 x 12
3 x 8 @ +25

Decline Pushups:
1 x 30

intervals at the track; easy strength

At the BHS track with Ian.

400m, 2:03, warmup
400m, 1:42
2 x 50m easy
2 x 50m hard
2 x 100m hard
200m, 0:37
400m, 1:24, one of my better 400 times I think
400m, 1:26
200m, 0:37
200m, 0:36

Evening:
20 pullups @ bw
4 x 25-30 decline pushups
power cleans, single @ 135 + 4 rows, 4-5 reps
5, 4, 4, 5 x power clean @ 135

endurance--short road run; strength

CR314 at lunch. 4.4 miles, 42 minutes.

Evening:

Pullups
20 @ bw
60 @ +25, sets of 6-10

strength

Bench Press:
Warmup: 5 @ 95, 115, 135
6 @ 155
3 x 6 @ 160
1 x 5 @ 160
1 x 5 @ 155

Weighted Dips:
6 @ +25, +35, +45
3 x 4 @ +70

Alternate Med Ball Plyo Pushups:
3 x 10

intervals

At the track with Ian.

400m 1:46
800m 3:42
1 mile 7:29
400m 1:44
400m 1:33

Nothing was all-out today; HR was below 161 for the whole session I think.

40m burpee broad-jumps

bleacher jumps, 3 trips

endurance--short road run; strength

Morning:
Run ~6m on CR 223, 58 minutes, slow & easy

Mid-day:
Hike a mile or so w/ Ian on the Alien Trail

Afternoon:
KB rows @ 70, 3 x 15 reps each arm

KB press:
4 or 5 sets x 6 @ 53
2 x 10 @ 35

Snatch-grip DL:
4 x 6 @ 135

1 x Power clean + 1 x RDL + 2 x BB row:
a bunch of these @ 135

interval, strength

Morning at the track with Ian:

1 x 400m @ 8 min pace, warmup
4 x 40m easy, warmup
4 x 50m sprint
2 x 100m sprint
1 x 400m moderate, timer didn't start

Measured standing broad jump practice:
best was 7'8"

Bleacher jumps:
3 sets


Evening:
60 pullups @ +25, 6 sets of 8, 4 breaths, then 2

Pushups:
35 @ +25, 65 @ +35, sets of 10-15 until I got 100 total

strength

Weighted Pullup:
Work up to single @ +105 -- tied PR I think
at end of session,
max @ +25 test, got 13 reps -- tied PR

Weighted Dips:
8 @ +25
8 @ +35
6 @ +45
5 x 5 @ +70 -- PR for that many reps

Deadlift:
Played around with sumo vs conventional
just a few reps each at 135, 185, 205

strength

Bench Press:
6 @ 155
2 x 5 @165
5 @ 160
5 @ 155

Back Squat:
4 x 10 @ 135

Weighted Pushups:
22, 15, 12 @ +25

intervals; strength

Went to the Bayfield track with Ian in the morning. Kept it pretty short.

4 x 40m easy to warm up
3 (?) 100m
2 x 400m @ 87,90 seconds
2 x 100m
3 x bleacher jumps in grandstands.

Evening:

KB press:
4 x 12 @ 35
2 x 6 @ 53 (needed a little push press to get started on some reps)

KB row:
1 x 10 @ 70
5 x 15 @ 70

Some very easy med ball throw & chase at the end

endurance; strength

Morning: run/walk 4 miles, 42 minutes. Breaking in a new pair of shoes, pretty uncomfortable.

Evening:
108 pullups (sets of mostly 15, 1 set of 20, 1 of 12, 1 of 16)
220 pushups (6 x 30, 1 x 40)
140 swings (7 x 20)

3 sets DB curls
3 sets triceps pushdowns on purple band

3 x 10 ball slams @ 20

endurance--short trail run

Three Springs to the water tower, easy, 35 minutes. Still getting the cold over with.

strength

Still feeling clogged up from the cold, so no running today.

Power cleans:
6-7 sets of 4 @ 135

Weighted dips:
10 @ bw
8 @ +25
6 @ +35,45,55,65
4 @ +75

Chins:
3 x 10

Med ball alternate plyo pushups:
15, 12, 10

strength

Sick for the last two days, no training. Back at it today.

Bench Press:
Warmup 1 x 5 @ 95, 115, 135
4 x 6 @ 155, 1 x 5 @ 155

Back Squat:
5 x 6 @ 135

Weighted Pullup:
Warmup 1 x 5 @ bw, +25
5 x 6 @ +45

GPP

Got a head cold, but still got in some work.

100 Pullups:
20,15,15,12,13,15,10

200 Pushups:
Sets of 20-30

105 KB Swings:
7 x 15 @ 53

endurance--short trail run/hike

Smelter Mtn ridge at lunch, in the snow. Muddy and fairly miserable. 29 minutes up, untimed down. ~1100 feet climb.

endurance--short road run

CR314 at lunch. 4.4 miles, 41 minutes.

strength

Not much time today. At home in the garage:

Pullups
2 x 15 @ BW
8 @ +25
7 @ +35
3,3,4,3 @ +50

strength

Power clean:

Work up to 155

Bench Press Max Test:
Work up to 1 x 195 -- PR since 1998 or so
Fail at 200 -- don't think I got set up right
10, 5 @ 135

Alternate plyo pushups on med ball:
6-8 sets

endurance--short road run

CR223, ~6 miles, 58 minutes.

strength

At home in the garage.

Pullups:
60 reps: 25, 15, 10, 10, 10
25 was a PR with overhand grip, I think; definitely on the rafters.

Ring Dips:
60 reps: 5 x 12

Weighted Pushups:
4 x 10

A mixture of DB curls, KB bent rows, and swings

intervals

Hill repeats at 3 Springs:

2 easy
4 hard

strength

Back Squat:
work up to 4 x 5 @ 185, 1 x 5 @ 195

1-arm DB Press->Jerk as weight increases:
work up to 2 @ 70

Plyo burpee variation:
3 x alternate plyo pushup on 15# med ball,
then pick up ball & jump
repeat until thrashed

strength

Ate crap at the casino for lunch instead of training, so trained in the garage at night:

Pullups:
15 @ bw
52 @ +25, sets of 5-8

Ring Dips:
62, various sets

Pushups:
40 @ bw
2 x 10 @ +25

endurance--short road run

54 minutes & 5.4 miles on CR314. A good pace--25 minutes out, but my L foot starting hurting on the way back and I had to take a bunch of walk breaks. Annoying.

strength

1 x hang clean + 5 x front squat:
(warm up @ 135, 145)
3 sets @ 155
1 set w/ 3 FS

A few sets of scissor jumps

Back squat @ 5 @ 155, 1 set

Bench Press:
6 @ 135
9 @ 155 (PR)
5, 4 @ 155

Weighted Pushup:
25 @ +25 (PR)

GPP

At home; snowing again:

80-64-50-32-24-16 x air squats
40-32-25-16-12-8 x KB swing @ 53
20-16-12-8-6-4 x burpees

First round is 80-40-20 squat-swing-burpee.

Time around 27 minutes. Had to move from upstairs to downstairs due to smoke from woodstove.

strength

Pullups
20 @ BW
5-6 sets x 6-7 @ +25

Weighted Pushups
5-6 sets x 12 @ +25

KB Swings
2 x 10 @ 70

interval

Hill repeats at 3 Springs.

2 easy (approx 80 secs)
2 medium
3 hard (62-68 secs)

strength-endurance

During the day:
30 pushups every 30 minutes for most of the day

After work:
60 pullups, 50 ring dips

interval

Short road run around 3 Springs with hill repeats. About 40 minutes total.

GPP

30 secs burpees + 30 secs shadowboxing:
3 x 5 minutes rounds

Goblet squat @ 53# KB + alternate plyo pushups on KB ball:
10-9-8-7-6-5-4-3-2-1
Time 7:46 - hit failure on the pushups for rounds 8->5.

KB clean & press @ 35:
3 x 10 each hand

KB overhead press @ 35:
1 x 10 each hand

Later:
A bunch of shoveling and carrying wood.

endurance--short road run

CR223, 57 minutes.

strength

Ring Dips and pullups, 70-80 of each

short road run, and more snow

Nothing for a long time except 8 hours of snow shoveling last weekend, and some pushups. Weather has been horrible and I've been stuck in Durango.

Today: 30 minute easy road run.

endurance--short road run

Nothing for the last week except a bit of weight training in a hotel, snow shoveling, and snow blowing. Today: ~5 miles on CR314, untimed.

strength--abbreviated

Not much time today.

Bench Press:
work up to 6 @ 165

worked back down to 135 and felt a twinge in my pec, so I stopped.

A few front squats @ 115 and 135, then I had to go.

GPP

Work canceled today due to the storm. Even more snow shoveling... my back is toast.

GPP

Several hours of snow shoveling, yet again...

endurance--short road run

CR223 to D-Bar-K and back, tempo pace. Time 36:20.

strength

Kind of an odd day due to equipment limitations and pains:

Pullups:
12
8,7,6 @ +25

Dips:
12
12, 10, 8 @ +25

Push Press:
5 @ 95, 115

Front Squats:
a few sets @ 135, then stopped due to hamstring twinge

DB rows:
12 @ 60
10 @ 70

SGDLs off a 4" step:
3 x 6 -- great exercise

interval; hill repeats

On the Three Springs substation hill, in the snow:

jog to/from the hill
4 hill repeats, hard, at about 60 seconds each

10 burpee-broad-jumps
10 standing broad jumps

strength

Bench Press:
155 x 8 (recent PR)
155 x 6, 4, 4, 4, 5

Hang power clean + front squat x 5:
5 x 5 @ 135

Dips:
5 @ +25, +35, +45
4 @ +60
15 @ bw

Pullups:
5 @ +25, +35, +45
4 @ +60

endurance--intermediate trail run

Snow run on packed snowmobile trail outside of Mancos. 1 hour 15 minutes. Cold.

strength

In the garage:

Max Pullup Test: 22 (pronated grip on the rafters, no kip)
30 pushups

Then:
5 x pullups @ BW + 25
10 x pushups @ BW + 25
10 rounds

Then:
KB row @ 70: 12, 8, 8
Ring Dips: 3 sets 10

GPP

Lots of shoveling trying to get the truck unstuck in the driveway; morning.

Evening:
10 burpees + shadowboxing, 6 rounds, untimed, solid rest between rounds.

GPP

10 burpees + 4 x (bob + 4-count boxing blast shadowboxing combo)
10 rounds
Time 16:42

1 x 20 KB rows @ 53 (each arm)

endurance--short road run

Same as yesterday, except with a set each of pushups, burpees, walking lunges, and burpee broad jumps at various stops. 36 minutes.

endurance--short road run

Three Springs back roads, 36 minutes.

strength

Bench press:
15 @ 135 -- PR for reps at this weight
5 sets @ 155: 3,3,5,3,3

Dips:
12 @ bw
3 x 6 @ +35

DB Split Squats:
misc weights x 8

Shrugs:
3 x 12 @ 185

GPP

Big storm last weekend, then the power was out for 3.5 days, then craziness at work, so no training except for a lot of snow shoveling until today.

75 pullups, sets of 3 sets of 15 and 2 x 12 + 3
125 pushups, sets of 25

A few KB presses

4 or 5 sprints up the driveway pulling Ian in the sled.

strength, snow shovel

Strength in the morning at the rec ctr.

Hang power clean + 5 x front squat @ 135:
5 sets

Rack deads:
worked up to 295. That wasn't a max but since I'd never done them before I figured I shouldn't max out.

Flat Bench:
8, 6, 4 @ 135, then 5 x 3 @ 145

30 pullups
2 sets bent over DB rows @ 70

Then in the afternoon:
90 minutes of snow shoveling in heavy, wet snow

endurance--short road run

CR314, 4.4 miles. Time 42:32.

strength

Power clean + 5 front squat:
4-5 sets @ 135

Back Squat:
2 x 8 @ 135

Bench Press:
12 @ 135 -- possible PR, certainly for recent years
10, 9, 8 @ 135

Weighted Pushup @+25 + BW to failure:
15, 6
12, 8

DB row:
75 x 12
80 x 10

endurance--intermediate trail run

Raider Ridge upper loop, 2 laps, in the snow. Time 1:35. Felt good.