MTB

Ride Sand Canyon, about 70 minutes, easy.

endurance--short road run

30 minutes around 3 Springs in a brutal wind. Nasty.

strength

"deloading" again.

Power Clean:
Warmup, then
1 x 135 every 15 seconds for 2 minutes

Deadlift:
2 x 12 @ 135

Pullups:
26, 16, 8, 10 @ bw

DB Rows
2 x 12 @ 80 each hand
these are remarkably harder after a few hard sets of pullups!

endurance--short road run

Three Springs roads, with 3x moderate hill repeats. 42 minutes.

strength

"deload" week, whatever that means.

DB Bench
15 @ 35
12 @ 50
10 @ 55

Dips
3 x 15

Pullups
25, 12, 13, 3 x 10 = 80 total

endurance--short road run

Ran from Andy's house up Hermosa Creek road until the snow got too deep, then turned around. 66 minutes total.

ride

Ride E. Animas to Trimble and back, easy. Knee still a little sore at the end. Untimed.

strength

Missed Wednesday, so made up for it today.

Deadlift
5 @ 135
5 @ 185
5 @ 225
5 @ 245
3 @ 255
6 @ 275 -- PR

High Rack DL (just above knee)
3 @ 315
3 @ 365
2 x 1 @ 385

At 385 I was having trouble hanging onto the bar.

DB Rows
10 @ 80 each hand
12 @ 100 RH -- PR
14 @ 100 LH -- PR
8 @ 100 RH
10 @ 100 LH

endurance--short road run

Three Springs roads, 39 minutes.

endurance--short road run

Three Springs roads, including 4 moderate hill repeats. About 42 minutes total.

Strength

Warmup
row 1000m
some TGUs with the KBs
some burpees

DB Floor Press
5, 3, 7 @ 80s

Weighted Pushups
15, then 4 x 12 @ +25

KB Swings
4 x 12 @ 70, two handed
2 x 6 each hand @ 70, one handed

ride; light GPP

Road ride 1 hour, top of Florida hill and back.

GPP
5 ball slams @ 20
10 pushups
15 KB swings @ 53

7 rounds, untimed.

endurance--short road run

26 minutes from home. Cold and windy.

strength; short road run

Military Press
Work up to 3, 3, 6 @ 95

DB Side Raise
4 x 12 @ 25

Road run from home, 46 minutes. Ankle swollen afterwards. Wish I could figure out the ankle thing; the MRI turned up nothing.

endurance--short road run

Three Springs roads, including 6 moderate hill repeats, 36 minutes.

strength

Power clean
Work up to 165

Deadlift
Work up to 2 x 3 @ 255, 1 x 7 @ 255

High Rack Deads (just above the knee)
3 @ 315, 325, 345
First time trying these. Not sure if they are useful or not.

DB Rows
10 @ 80, no straps
10, 8 RH @ 100
12, 10 LH @ 100

strength

DB Bench
5 @ 40, 50, 60
3 @ 70
3 @ 80
6 @ 70

Dips
10 @ bw
10 @ +25
10 @ +35
8 @ +45
6 @ +60

Had a MRI of my ankle today.
Pullups
10, 15, 15, 10 @ bw
5 @ +25
5 @ +35
4 @ +45
2 @ +60
1 @ +60

endurance--short road run

45 minutes, Hillcrest/Jenkins. Decent pace. Felt good for once.

strength

Military Press
5 @ 45, 65, 75
3 x 5 @ 95
5 @ 75, 65

DB Lateral Raise
4 x 10 @ 20, 25s

Pullups
5 x 10

endurance--short road run

Run 38 minutes, Three Springs roads.

strength

Deadlift
Work up to
3 @ 265
5, 5, 6 @ 245
3 @ 225

DB Row
10 @ 80, 90
7 right hand @ 100
10 left hand @ 100
15 each hand @ 80

Pullups
1 x 12

interval

Hill repeats behind the office:

2 easy
1 moderate
1 hard
1 moderate

Set what may have been a PR at 58 seconds on the hard one, which is weird since I'm out of shape.

strength

Back after an easy week and a totally off week.

DB Bench
5 @ 40, 50, 60
6 @ 70

Dips
25 @ bw
12, 10, 8, 8 @ +25

Weighted Pushups
12, 10, 10 @ 25

80 pullups, sets of 10