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.