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.