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