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