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