Mom and Dad in town today to Monday

Rest

Track Workout (200,400,600) pyramid + 300 yd shuttle

3 x (200m, 400m, 600m) laddders w/ 100m, 200m, 400m walk rest avg 1:2 work:rest
1. 200/34s (1:36), 400/1:21 (2:41), 600/2:17 (5:00 min rest)
2. 200/34s (1:18), 400/1:27 (2:51), 600/2:16 (5:36 min rest)
3. 200/41s (1:48), 400/1:23 (3:39), 600/2:13 (6:44 min rest)
-
2 x 300 yd shuttle
1. 1:19/rest 2:10
2. 1:16
-
Notes: Both shoulders (lateral and posterior) feel sore today. Felt pretty good with runs today. Legs felt a little tight and was not sure if I would complete 3rd set today.

Weights (power/strength)

A. Back Squats
135 - 3 x 10
-
B. Full cleans
135 x 3, 155 x 3, 175 x 3
-
C1. Bench press
135 x 5, 185 x 5, 220 x 4, 4, 3
C2. TRX Row 3 x 10
C3. Core
-
D1. Weighted Pullups w/ 35lbs 3 x 5
D2. Push jerk/press 135lbs 3 x 5
-
Notes: Felt good. Practiced breaking the bar while benching. definitely felt more stable. Right shoulder not quite right after workout. Decided to skip complex since will be doing increased intensity.

7 mile run

Total 7.05 miles 59:42
1-8:46, 2-8:12, 3-8:28, 4-8:36
5-8:19, 6-8:33, 7-8:19
---
Notes: legs felt good. Left hip a little sore. Ran in older saucony's. Overall, felt good on run.

Push-up and pull-up + density circuit

A1. Push-ups (52, 48, 26 x 2,24 x 2, 20)
A2. Pull-ups (8, 11, 8, 8, 10)
-
Density circuit (15 min) completed 3 sets
A. Bulgarian split square x 8 each
B. Handstand pushups w/ TRX x 8
C. TRX single arm rows x 8
D. Single arm KB swings x 10 each
---
Notes: difficulty completing handstand pushups and felt a little dizzy overall while doing circuit.

3 Mile Run

26:08 total
Notes: Easy pace. Felt cool (45deg). Legs a little tired. Will probably need to take a full day off in the next day or so.

Weights

A. Deadlift
135 x 10
185 x 10
205 x 10
225 x 8, 8, 8
-
B1. Bench Press
135 x 10, 185 x 5, 205 x 5, 215 x 5, 4
B2. KB Row 2/ 45lb 5 x 10-12
B3. Core Movement
-
C1. Push-ups 1:00, :45, :30 elevated, :15 elevate
C2. 20lb d-bell shoulder laterals 4 x 10
C3. Weight Pull-ups and Chin-ups w/ 25lbs x 7, 7, 6, 5

Track Workout (200,400,600) pyramid + 300 yd shuttle

2 x (200m, 400m, 600m) with walk rest 100, 200, 400
1st set/2nd set
200 - 39 sec/36 sec
400 - 1:26/1:28
600 - 2:21/2:19
-
2 x 300 yd shuttle run
?? / 1:15

Push-up and Pull-up Program, Density Circuit

A1. Push-ups
50, 46, 26, 26, 22, 22, 15
A2. Pull-ups
7, 10, 7, 7, 10
-
Circuit (10:25 minutes - 3 sets x 10 reps each)
1. Forward lunges 2 x 20's, 45lb KB Overhead, BW
2. Shoulder push-ups
3. Horizontal Rows
4. Single Arm KB swings Right and Left 45lb KB

6 Mile Run

Total 51:58, avg 8:39/mile
Mile 1 - 8:28
Mile 2 - 8:32
Mile 3 - 8:44
Mile 4 - 8:51
Mile 5 - 8:38
Mile 6 - 8:37
-
Notes: Felt pretty good for the run. Ran down to Everyday Fellowhip and then behind the house. Quads did not fatigue, but I did feel it in the left hip some. Ran in older running shoes today.

Pull-ups

Waited too long to workout. Promised to go to the park with the girls. Went to the park with the girls after naps (which were late) and did some pull-ups. Too lazy/unmotivated to workout during their nap time.
-
Pull-ups
1. 8
2. 11
3. 6
4. 6
5. 6
6. 11 (max)

2 x 1 mile Road Repeats in Vibram 5 Fingers

Mile 1 - 6:45
Walk Rest x 7:18 (0.32)
Mile 2 - 7:10
-
Felt good 1st mile, and definitely felt slower on 2nd. Tried the other side of the road for the 2nd. Would do a little better I think if I could run on the road vs. the sidewalk.

Bench Press

135 x 5
185 x 3
205 x 3
215 x 3
225 x 3
230 x 2
235 x 1
-
Notes: feeling tired. Ran out time to finish planned workout.

3 Mile Run

~26 minutes
-
Notes: Walked a little at mile 2 and 2.5. Legs were feeling tired and sore.

Push-up and Pull-up Program

A. Hang Cleans 3 x 5 w/ 135lbs
B1. Push-ups
1 x 50
1 x 45
2 x 26
3 x 18
B2. Pull-ups
1 x 7
1 x 10
2 x 6
1 x 10 (max)
-
C. Core
R/L Crunches x 25, Crunches x 25, R/L Planks x 25, Reverse Crunches 2 x25, Pallof Presses 2 x 10 w/ black band
-
Notes: Hips sore from ruck march especially right glute medius. Will try light run tomorrow if hips feeling any better. Push-ups difficult to complete from 2nd set to the end. Modified program.

13+ Mile Ruck March

Total: 2hr 56 min; 40-45lbs, Cibolo, TX
1-12:29, 2-11:37, 3-12:20, 4-12:16
5-13:15, 6-12:42, 7-13:01, 8-13:59
9-14:45, 10-14:04, 11(0.79)-12:15
Miles 12&13 - GPS battery died
-
Notes: Started late in the evening. Turned dark the last 2.5 miles or so. Ran first 2 miles, then walked .25 / ran .75 x 6 miles or so

Weights and Run MetCon

A. Deadlift
135 x 10
185 x 8
225 x 6, 6
-
B. Walking D-bell Lunges 2 x 40's
2 x 10
-
MetCon Indoor Track Workout (Base Gym) Total: 16:03
1. 30lb KB Snatches x 10 each
2. 30lb KB Swings x 10
3. 20lb KB Plank Rows x 10
4. 400m Run (2 laps)

Push-up and Pull-up Program

A1. Push-ups (90 sec minimum rest)
1. 48
2. 44
3. 25
4. 25
5. 22
6. 22
7. 20 (max)
-
A2. Pull-ups (120 sec minimum rest)
1. 6
2. 9
3. 6
4. 6
5. 9 (max)

3 Mile Run

3+ mile run to elementary school parking lot
Total: 25:38
1st half - 12:52
2nd half - 12:46
-
Notes: Hip felt good. Quads fatigued at 2 miles. Still not quite sure why though. Brought Evangeline home today.

Evangeline Kate Born Today

8lb 5oz
21.5 inches
Born at 1813
North Central Baptist Hospital

5 Mile Run

5.16 miles 44:53 @ easy pace
Mile 1 - 8:40
Mile 2 - 8:42
Mile 3 - 8:53
Mile 4 - 8:50
Mile 5 - 8:28
-
Notes: Ran back country road behind house. Went out an easy pace. Legs did not fatigue out.

3 Mile Run

3+ total miles to elementary school parking lot entrance
26:27
-
Notes: Legs were tired by mile 2. Walked for 1-2 minutes, then ran the rest of the way. Quads are really fatiguing.

Run and Pushup / Pullup program

3.5+ miles road run (slow pace)
29:44
-
A1. Push-ups
1. 46
2. 42
3. 24
4. 24
5. 20
6. 20
7. 15 (max)

A2. Pull-ups
1. 6
2. 8
3. 6
4. 6
5. 9 (max)

B. Core
V-ups x 10, R/L Crunches x 25 ea, Reverse Crunch x 25, R/L Sidelying bridge x 25 ea
-
Notes: Began 100 push-up and 50 pull-up program today. Took me about 20 minutes to do the push-up/pull-up sets. Will try both at once since they closely complement push/pull. Push-up program was pretty taxing. I am not sure if I will be able to do 3x/week M-W-F.

2 x 1 mile Road Repeats in Vibram 5 Fingers

Mile 1 - 7:36
Rest 0.3 miles / walk - 6:17
Mile 2 - 7:09
-
Notes: No pain in left hip. Calves are really sore. Tried running in grass as much as possible. Speed is slowly coming back. Felt pretty good overall.

6 Mile Ruck March

Under 15 min/mile
40lbs
Cibolo country road
-
Notes: Left hip felt ok, a little sore at the end of the march

Weights

A. Full cleans
135 x 5
155 x 5
175 x 5
185 x 3

B1. Pushups x 1 min, 45 sec, 30 sec
B2. Suitcase carries 45lbs 3 sets
B3. Kettlebell swings 45lbs 3 x 15

10 min arm circuit with 45lb bar (at least 10 sets were done)
Biceps curls x 10
Overhead tricep ext x 10

3 Mile Run in Vibram 5 Fingers

Thanksgiving Day!
3+ miles
Total 25:50
1st Half: 12:55
2nd Half: 12:54
-
Notes: Left hip felt ok. Not 100% though. Tried running on grass as much as possible

Olympic lifts and 2 x 1 mile tempo runs

Practiced/taught olympic lifts with John x 1 hour
-
Road Run 2 x 1 mile tempo runs
Mile 1: 7:47
3:00 walking rest
Mile 2: 7:45
-
Left hip still aching during the day.

Treadmill Tabata

6 minute run warm-up
8 x 20:10 on:off
12% incline
8.0 mph
5 minute run cool down
-
Notes: Ran in Vibram 5 fingers. Good pace, will try 8.2 next time. Left hip still aching.

Weights

METC Gym
A. Cleans from floor
135 x 5
155 x 5, 5, 5

B1. Bench Press
135 x 10
185 x 5, 5, 5
B2. Pull-ups/Chin-ups BW x 10, 8, 7, 8 (4 sets)

C1. D-bell shoulder presses
45 x 10
50 x 10, 10
C2. D-bell Rows
45 x 10, 50 x 10, 10
-
Stationary Bicycle x 15 minutes total w/ 10 minutes of 30/30's
-
Notes: Weights felt heavier. Left hip is really bothering me.

4 Mile Run

Total 37:06
Avg 9:16 min/mile
Mile 1 - 8:19
Mile 2 - 8:07
Mile 3 - 9:49
Mile 4 - 10:48
-
Notes: Began to tire at end of 2nd mile then bonked at 2.5 miles and had to walk. Was at sub 8 for mile 2 until the end of it. Ended up walking and slow jogging the last 1.5 miles. Left hip and both shins were hurting as well, but overall just had no energy.

Deadlifts

135 x 10
195 x 8, 8, 8, 8
-
Notes: Stopped workout to go to store. Feel a little burned out.

100m sprints and 300yd Shuttle yard run

Vibram 5 Fingers
100m x 10
15s/1:45, 15s/1:44, 15s/1:47, 15s/2:02, 15s/1:44
15s/1:58, 15s/1:57, 14s/1:52, 14s/1:55, 14s/2:58
-
300yd shuttle x 3
1:21/3:01
1:23/3:05
1:20/Complete
-
Notes: Felt sluggish before starting today, but felt good after warm-up and first 100m rep.

a.m. 3 Mile Run; p.m. Weights

3+ miles
Total: 26:22
Turn around: 13:11
-
Weights
A1. Bench Press
135 x 10
175 x 10, 10, 9
A2. Bent-over KB Row w/ 45lb 3 x 15
A3. Bulgarian Squats
BW x 10
15's x 10, 10
-
B1. Weight pull-ups
45 x 2
35 x 4, 5, 4
B2. D-bell Shoulder Press
35's x 10, 10, 10
B3. Pallof Press 3 x 10
-
C. Left KB Arm Bar 45lb KB 3 x 5-8
-
Notes: Tired today. Have not slept well the past couple of nights. Working on Left shoulder only with arm bars and Get-ups to try even out strength/stability. Forgot to do push-ups today.

Barbell Complex and Tabata Bicycle

Set 1 (135lbs x 8 each)
Hang Cleans
Jerks
Bent over Rows x 3
Ab Rollouts

Set 2 & 3 (95lbs x 8 each)
Hang Cleans
Push Press
Front Squats
Bent Over Rows
RDL
Ab Rollouts
-
Bastardized Tabata Bicycle
4 minutes total (20:10, 20:10, 15:15, 15:15, 10:20 x 4) Work:rest
Cool down 6 minutes
-
Notes: 135lbs was too much weight. Grip failed after jerks, too fatigued to try front squats. Could possibly do 115lbs. Unable to maintain 100% tabata intensity and had to adjust. Complexes possibly fatigued me too much.

4 Mile Run

Total: 31:10
Turn Around: 15:05
-
Notes: Felt good through first 2 miles then legs got heavy

Weights

A. Deadlift
185 x 10, 10, 10

B1. OH 45#KB Single Arm Lunges 3 x 10 (walking, rear val slide)
B2. Horizontal Rows 3 x 15

C. Push-ups 1min, 45sec, 30sec, 15sec

D. Turkish Get-up 20# left hand x 5 reps

100m sprints and 300yd Shuttle yard run

100m x 10 reps (Vibram 5 fingers)
16s/1:37, 15s/1:38, 15s/1:51, 15s/1:46, 15s/1:49
15s/2:05, 15s/1:49, 15s/1:53, 15s/1:56, 14s/3:56
-
300yd shuttle x 2 reps
1 - 1:20
rest 2:38
2 - 1:19
-
Notes: A little muggy with light intermittent rain sprinkle. 14s last rep difference was in arm drive. Not sure if I could realistically break 14s at this point.

4 Mile Run

Total 31:47
-
Notes: Felt pretty good. Legs got tired at about 2.5 miles to end. Feel some mild groin pain L > R primarily since PT eval w/ COL Molloy Wednesday. May have started with the heavy max deadlifts?

Weights

A. Bench Press
135 x 6
185 x 5
205 x 5, 5, 5

B1. Single Arm D-bell Rows 45lbs 3 x 9-10
B2. D-bell bent over row 45lbs 3 x 15
B3. Pallof Press 3 x 10

3 mile Run (2 mile tempo)

Total 26:00
Mile 0.5 to 2.5 increased pace
-
Notes: Legs and core sore

Weights

A. Deadlift
135 x 10
185 x 10, 10, 10

B. Val Slide Rear Lunge w/ OH 45lb KB
3 x 8 each

C1. Push-ups
1:00-45, 45s-32, 30s-20, 15s-12
C2. Horizontal Rows 3 x 10
-
Notes: Significant difficulty with Left hand OH KB position with lunges.

100m sprints and 300yd Shuttle yard run

100m x 9 reps; rest 100m walk back to start
16s/1:07, 15s/1:34, 16s/1:35, 16s/1:45, 15s/1:43,
15s/1:44, 15s/2:01, 15s/?, 16s/2+ minutes
-
300 yard shuttle run (25yd x 12) Total 1:15

9 Mile Ruck March

Total 9.10 miles (2hr 15 min), 42 lbs
1-14:48, 2-14:46, 3-14:42
4-14:58, 5-15:10, 6-14:40
7-15:00, 8-14:39, 9-14:42
-
Notes: Total 1.5miles easy jogging for 1/4 mile bouts every 1.5-2 miles

3 Mile Run

Run with Drew
29 minutes
Notes: Easy light pace, able to talk. Calves still a little sore.

4 mile Run

34:23 Total (avg 8:27/mile)
Mile 1 - 8:16
Mile 2 - 7:54
Mile 3 - 8:29
Mile 4 - 9:07
-
Felt pretty good. Last 1-1.5 miles I seem to bonk. Wind was strong today.

Weights

A. Deadlift
135 x 10
185 x 6
205 x 6
225 x 3
275 x 3
300 x 1
-
B. Val Slide lunges w/ 20's 3 x 10
C. Quick circuit (1 round)
Kettlebell snatches x 21 each arm
Pull-ups x 21
Push-ups x 21

3 Mile Run in Vibram 5 Fingers

Total: 26:53
4-5 pace pickups

Weights a.m. and 4 mile Run p.m.

A. Bench Press
135 x 8
185 x 5
205 x 3
215 x 2
225 x 1
235 x 1
245 x 1
250 x 1

B1. Bent over d-bell row 45#'s 3 x 12
B2. Single Arm D-bell bench press 45#'s 3 x 10-12

C. Biceps curls 30#'s 3 x 10
--
4 mile Run 36:21; avg 9:05
Mile 1 - 9:07
Mile 2 - 8:53
Mile 3 - 9:20
Mile 4 - 8:59

3 mile run

Total 28:30

Tabata Treadmill

6 minute warm-up
Tabata x 10 reps 20:10 on:off x 5 minutes
12% incline; 7.5 mph
Total time on treadmill 20 minutes

Weights and KB Complex

A. Barbell Hang Cleans
135 x 5
155 x 5, 5, 5

B. Bulgarian Split Squats w/ 20's 1 x 8
C. Val Slide Rear Lunges w/ 20's 1 x 8

KB Complex w/ 45lb (3 sets)
Swings x 8
Left Clean + Press + OH Squat x 5
Right Clean + Press + OH Squat x 5
SL RDLs x 8 each

3 Mile Run + 1 Mile Run with Kinsey

3 miles 26:03 Avg 8:39/mile
Mile 1 - 8:16
Mile 2 - 9:14
Mile 3 - 8:28
-
1 mile walk/run with Kinsey
-
calves still sore from Friday run with vibram 5 fingers. used stick at work and stretches.

Mountain Biking McAllister Park and Weights

45 minutes
Chain did not come off high gear, came off repeatedly on middle gear
-
A. Bench Press 135 3 x 15
B. Seated Rows 2 x 45lbs 3 x 15
C. Pull-ups 3 x 10

3.25 Mile Run (Slow) in Vibram 5 Fingers

Kinsey road bike
Total 40:52
avg 12:30
Mile 1 - 11:48
Mile 2 - 11:18
Mile 3 - 13:21

APFT

Push-ups - 50
Sit-ups - 50
2 mile run 15:04

Tabata Treadmill and Push-ups

20:10 x 5 minutes
20 minutes total on treadmill
12% incline; 7.0 mph
-
Felt pretty easy. Increase pace to 7.5 next time
-
Push-ups (max, 1:30, 1:00, :30)
75, 45, 30, 16

6 Mile Ruck March

45lbs Ruck on Pavement
Total 6.25 miles; 1hr 33 min
Mile 1 - 15:00
Mile 2 - 14:35
Mile 3 - 14:46
Mile 4 - 14:42
Mile 5 - 14:56
Mile 6 - 15:05

5 mile Run LSD pace and 200 push-ups

Total: 45:41; avg: 9:08 min/mile
5-6 x 1 minute surges
Mile 1: 9:00
Mile 2: 8:56
Mile 3: 9:08
Mile 4: 9:26
Mile 5: 9:08
-
200 Push-ups
34, 34, 33, 33, 33, 33

AOD Recovery

AOD Duty

Weights

A1. Bench Press
135 x 8
185 x 5
205 x 5, 5, 5
A2. Bent over rows w/ 45# KB 4 x 15
A3. Groin Rehab
-
B1. Incline Press 45lbs 3 x 12
B2. Seated Rows 160lbs 3 x 8-10

800m Track Intervals

800m x 5 reps / 400m walk/jog rest
1. 3:23 / 4:27
2. 3:28 / 3:49
3. 3:20 / 3:41
4. 3:18 / 3:47
5. 3:04 (1:29 1st 400m) - pushed this rep hard

4 Mile Ruck March

Total: 1:04:30; avg 16:10 min/mile
60lbs
Mile 1: 16:14
Mile 2: 16:33
Mile 3: 15:43
Mile 4: 16:10
-
B/t mile 1 - 1.5, left hip cramp (TFL?). Felt like sharp, stabbing

Weights

A1. Bench Press
135 x 10
185 x 8
205 x 7, 5, 5

A2. Bent over D-bell rows
45#, 3 x 12

A3. Standing hip flexion/adduction w/ t-band
3 x 10

5 mile Run

Ran to Dobie Stop sign (about 5 miles)
44:23 including 2x of walking.
-
Lack of endurance/stamina. About 100 deg today.

800m Track Intervals w/ Road bike w/u and c/d

800m x 4 / walk 400m rest
1. 3:14 / 3:50 (walk 100/jog 100/walk 200)
2. 3:21 / 4:15 (walk 400)
3. 3:20 / 4:49 (reversed direction for 2nd two 800's)
4. 3:25 /
-
2.5 mile bike ride to/from track (5 total)

3 Mile Run

Mile 1 - 7:52
Mile 2 - 7:43
Mile 3 - 8:12
-
Bonked at 2.25 miles

Barbell Complex

3 sets x 8 reps, 60 sec rest, with 95lbs
1. Hang Cleans
2. Overhead press
3. Split Squat Right
4. Split Squat Left
5. Bent over Rows

4 mile Run (3 miles + 1 mile walk/run)

First 3 miles at or below 8:00/mile

800m Track Intervals

800m x 3 / Walk 400 m
1. 3:22 / 4:17
2. 3:21 / 4:08
3. 3:19

Mountain Bike McAllister

45 minutes

Weights and Bike Tabata

A. Bench Press
135 x 8
200 x 8, 8, 7

B. Bent over rows
135 x 10, 10, 10

C1. Incline d-bell press
45's 3 x 12-15
C2. Pull-up shrugs
3 x 10-15
-
Stationary Bike x 10 minutes total
3 min w/u + 4 min tabata + 3 cool down

3.1 mile Run

25:39 Total, 3.12 miles
Mile 1 - 8:23
Mile 2 - 7:52
Mile 3 - 8:22

Tabata Bike

15 minute total ride
4 minutes tabata

Push-ups

102 push-ups
34, 33, 35
-
Neck still sore x 1.5 weeks

3 mile Run

26 minutes
-
Neck painful x 1 week

2 mile run + 1 mile tempo (Tylertown)

25:47 total, 3 miles
Mile 1 - 8:55
Mile 2 - 8:56
Mile 3 - 7:52 (tempo)

Weights

A1. Bench Press
135 x 8
195 x 8, 8, 8, 5
A2. Standing hip flexion/adduction w/ tubing
A3. Wall Slides 2 x 10

B1. Split Squats w/ 45lb KB
3 x 8
B2. SLS core exercise with tubing 3 x 10
--
Notes: Left hip has been feeling sore (labral soreness) since doing Fran. I think front squats were too much.

Track Workout (Intervals) - 400m x 10

Run 400m / Walk 200m (avg 2:20-2:35)
Avg BPM: 145
1. 1:33 - avg 148 bpm
2. 1:34 - avg 152 bpm
3. 1:35 - avg 153 bpm
4. 1:34 - avg 157 bpm
5. 1:33 - avg 159 bpm
6. 1:35 - avg 162 bpm
7. 1:32 - avg 163 bpm
8. 1:32 - avg 165 bpm
9. 1:36 - avg 167 bpm
10. 1:32 - avg 169 bpm

Mountain Bike (am) and Weights (pm)

McAllister park 10.95 miles (1hr 10min)
-
Fran 95lb Squat Thrusters / Pull-ups/chin-ups
21/15/9
(6 min 56 sec)

2.6 Mile Tempo Run

Total 20:51 (avg 8:02/mile)
Mile 1 - 8:17
Mile 2 - 7:49
0.6 Mile - 4:44 (7:56 mile/min)
-
Notes: Right Achilles was feeling sore today. Tough run. Felt good to move "fast" relatively.

4 mile Run

4 miles (36:17) avg 154 bpm / max 169 in 100+ deg
Mile 1 - 8:45 / 136 bpm
Mile 2 - 8:23 / 155 bpm
Mile 3 - 9:33 / 161 bpm
Mile 4 - 9:32 / 164 bpm
-
Notes: Tried to maintain 163-165 last 2 miles

Weights and TRX Circuit

A. Cleans from floor
135 x 3
155 x 3, 3, 3
-
B1. Bench Press
155 x 8
190 x 8, 8, 8
B2. Horizontal BW Row
3 x 10
-
TRX Circuit (10 minutes + ~30 sec) 4 rounds
1. Jump Squats x 8
2. Single Arm Rows x 8 each
3. Ice Skaters x 8
4. Atomic Push-up x 8

Track Workout (400m Intervals)

400m x 9 reps; walking 200m b/t runs 100+ degrees
1. 1:42 / 2:16
2. 1:35 / 2:27
3. 1:32 / 2:13
4. 1:32 / 2:21
5. 1:30 / 2:38
6. 1:32 / 2:38
7. 1:32 / 2:29
8. 1:33 / 3:06
9. 1:27

Modified Murph on Treadmill

1 mile 7.0 mph
4 Sets
(100) push-ups 4 x 25
Supine bridging w/ t-band, Sidleying plank, Chops, V-ups
(40) Pullups 4 x 10
1 mile 7.3 mph

Weights

A1. Front Squats
95 x 10
115 x 10
135 x 10, 10
A2. Standing Hip flexion/adduction w/ tubing 3 x 10
A3. Standing Chops 3 x 10
-
B. D-bell Rear Lunges 15lbs, 2 x 8

4 mile Run

35:00 minutes @ 100+ deg (avg 157 bpm, max 174 bpm)
Mile 1 - 8:29 (avg 137 bpm)
Mile 2 - 8:18 (avg 155 bpm)
Mile 3 - 8:59 (avg 165 bpm)
Mile 4 - 9:10 (avg 171 bpm)

Weights and Kettlebell Complex

A1. Bench Press
135 x 8
185 x 8, 8, 8
A2. Seated Rows 110# 3 x 15
-
KB Complex (3 rounds / 1:30 rest b/t sets) 10 minutes
1. KB swings x 10
2. KB Clean + Press + OH Squat x 5 each (10 total)
3. KB Snatch x 5 each (10 total)
4. KB Swings x 10 (last set only today)
-
core: Single leg chops
-
Notes: Left anterior shoulder a little sore. Possibly from AC Joint mobs students practiced on me today. Feels like bicipital tendon though.

Track Workout (400m Intervals)

400m x 8 @ 100+ degrees
First 4 - 300m recovery (100m jog,200m walk) 1:2 work:rest(3:00)
1. 1:31
2. 1:27
3. 1:31
4. 1:31
-
Second 4 - 200m jog recovery avg (1:15)
1. 1:36
2. 1:46
3. 1:48
4. 1:50

Mountain Biking McAllister Park

About 1 hour
-
Girls played at the park with Alyssa
Legs felt tired

Weights and Metcon

Push Press
95 x 5
135 x 8, 7, 6, 6
-
MetCon x 12 minutes (Completed 4 rounds)
Front Squat 95# x 8
Run ~400m (to stop sign)
-
Core, Hip Flexor
-
Video - Front Squat, Cleans, OH Squat, Deadlift x 5 reps each

Run

3.12 miles (27:28)
Avg HR 154 bpm, Max HR 172 bpm Avg min/mile 8:41
Mile 1: 9:11, avg 136 bpm
Mile 2: 8:26, avg 158 bpm
Mile 3: 8:49, avg 167 bpm

Weights and Circuit

Hang Snatch
95 x 5
105 x 5
115 x 5
125 x 5
-
Circuit (10 minutes) 4 rounds
1. Box Jumps x 8
2. Push-up w/ rotation 8# x 4 each (8)
3. Lateral Squats x 4 each (8)
4. Pull-ups/Chin-ups x 8
5. Kettlebell Swings x 8

Track Workout (Intervals) - 400m x 7

Run 400m / Jog 200 m x 4
1. 1:44 / 1:14
2. 1:48 / 1:10
3. 1:51 / 1:08
4. 1:44 / Walked 5:22
Run 400m / Walk 200m x 3
5. 1:37 / 2:18
6. 1:40 / 2:30
7. 1:32 / 1:08

Weights with Steve

A. Bench Press
155# 3 x 10
B. Incline D-bell
45# 3 x 10
C. Shoulder Press
65# 3 x 10
D. Shoulder raise combo
8# 3 x 10

Weights and Kettlebell Complex

A1. Bench Press
135 x 8
180 x 8, 8, 8, 8
A2. D-bell rows 45# 4 x 8
-
KB Complex x 3 sets with 90 sec rest
1. KB Swings x 8, 8, 8
2. KB Clean + Press + OH Squat R-8, L-8, R-4/L-4
3. KB Snatch R-8, L-8, R-4/L-4
4. KB SL RDL x 8, 8, 8

Run

3 miles (27:52) @ 4:30pm 103 degrees - Struggled the last mile
Mile 1 - 9:12
Mile 2 - 9:07
Mile 3 - 9:30
-
Note: Left Low back pain . . . deadlifting maybe?

Weights and TRX Circuit

Sumo Deadlift
185# 4 x 8
1/2 Kneeling chops b/t
-
TRX Circuit (3 rounds + 8 Squat Jumps)
1. Squat Jumps x 8
2. L/R Single Arm Rows x 8
3. L/R Skater Jumps x 8
4. Atomic Push-up x 10
5. Med Ball Trunk Rotations x 20 (2 count)

Track Workout (400m Intervals)

400's x 6 with jog/walk x 200m b/t
1. 1:38 / 1:33 rest
2. 1:42 / 1:32 rest
3. 1:44 / 1:53 rest
4. 1:40 / 1:47 rest
5. 1:42 / 1:40 rest
6. 1:45
-
200's x 2
40 sec, 2:32 rest
42 sec

Weights and Circuit

Total time: 31:25
A1. Shoulder Press
95# x 8
105# x 8, 8, 8
A2. Weighted Pull-ups/Chin-ups (35# plate)
x 6, 6, 6, 5
-
Circuit x 10 minutes (2 sets + Box jumps and Push-up/Plank rotation x 8)
1. Box Jumps x 8, 8, 8
2. Push-up/Plank Rotation x 8, 8, 8
3. Lateral Squats x 8, 8
4. Seated Rows/Horizontal Rows x 8, 8
5. KB Swings x 10, 10

Mountain Biking

McAllister Park
~1hr 15 min

Weights and Circuit

Warm-up Barbell complex
A. Hang Cleans
135 x 5
185 x 2, 2, 2
B1. Bench Press
135 x 8
175 x 8, 8, 8
B2. Horizontal Row BW 3 x 10-12
-
Circuit (10 minutes) completed 3 sets
1. OH Squat 65lbs x 8, 8, Front squat x 8
2. Bench handstand push-ups x 8
3. Seated Rows 140lb x 8
4. Kettlebell Swings x 10
5. Push-up/Plank Rotation with 15#, 10# x 2 sets, 5 reps ea side/10 per set

Run/Walk

Total 31:47 (3.37 miles)
Run 2 miles (9:00,8:30; 17:30)
Walk 0.30 miles (5:07)
Run 1 mile (8:31)

Max Lifts, Tabata, and Core/Rehab

Bench Press
115 x 5
135 x 3
185 x 2
215 x 1
235 x 1
245 x 1
250 Failure
-
OH Squat
45 x 10
65 x 5
85 x 5
95 x 5
115 x 5
could go heavier, but not using bumper plates
-
Lateral Squats 3 x 5 each
Turkish get-ups with 25# x 5 each
-
Tabata 20:10
4 sets Med Ball Squat Jumps
4 sets Mountain Climbers on Med ball
-
Standing hip flexion 3 x 10 with green tubing
Core/Glutes

Track Workout (400's) Intervals

400m x 6
Walking 200m b/t reps (avg 2:20)
1 - 1:41
2 - 1:49
3 - 1:46
4 - 1:42
5 - 1:43
6 - 1:42
-
W/U - 2 laps with side shuffling, 3 x 80 meter sprints increasing speed
-
Core Work at home

Mountain Bike (am) and Weights (pm)

Moutain Bike - McAllister Park
8.53 miles; 55 minutes
-
Weights
Bench Press
135 x 8
185 x 5
205 x 3, 3, 3, 3
-
Barbell Complex (115 lbs, 3 sets x 8 reps each; 90 sec rest) Time 10:14
1. Cleans from Ground
2. Overhead Jerks/presses
3. Bent-over Rows
4. RDLs
5. Barbell Ab Rollouts
-
Notes: Grip began to fail, especially last set

Run/Walk

Total 30:42; 3.42 miles
Run 1.5 mile (1 mile=8:06; 1/2 mile=3:44; total 11:50)
Walk 0.25 mile (3:49)
Run 1 mile (8:14)
Walk 0.15 mile (2:38)
Run 0.52 mile (4:16)
-
Notes: Legs felt tired from bike ride yesterday

Road Bike Ride

Cibolo - Green Valley Rd Out and Back
26.28 Miles
Avg 153 BPM
1 hr 36 min

Run/Walk

Total 34:06/3.4 miles
Avg 150 BPM; Max 174 BPM
Run 1 mile (8:18)
Walk 0.25 mile (4:11)
Run 1 mile (8:20)
Walk w/ carioca 0.25 mile (4:00)
Run 0.76 mile (6:30)
Walk 0.15 mile (2:43)

Weights and Kettlebell Complex

A1. Clean from floor
135 3 x 3
A2. BW OH Squat 3 x 12
B. Bench Press
215 x 1
225 x 1, 1, 1, 2
-
Kettlebell Complex (3 sets with 90 sec rest)
1. R/L KB Swings x 10 each
2. R/L Snatch with OH Squat x 5 each
3. R/L Bentover Rows x 10 each
4. R/L SL RDL x 10 each

Weights and Run/Walk (5 hours later)

A. Hang Snatches
125 x 3, 3
135 x 2 (muscled up)
B. Deadlift
185 x 8, 8, 8
C1. Shoulder Press
125 x 6, 6, 5
C2. Chin-ups w/ 45lb plate 3 x 5
-
Run/Walk
22:24; 2.4 miles total
Run 1 mile (8:25)
Walk 0.25 mile (4:19)
Run 1 mile (8:23) + 0.15 mile
-
Core/Groin Rehab

Mountain Biking Madrone Trail - Canyon Lake

1hr 28 min
8 miles
Rocky, slow riding with a few fast single track trails.

Walk/Run

Total 25:20 2.5 miles
Run 1 mile (8:38)
Walk 0.25 mile (3:53)
Run 0.5 mile (4:20)
Walk 0.25 mile w/ Carioca (3:47)
Run 0.53 mile (4:37)

a.m. Run/Walk; p.m. Weights

20:42 1.98 miles
run 1/2 mile; walk x 2 min; run 1/4 mile; walk x 2 min; run 1/4 mile; walk x 2 min; run 1/2 mile
Groin still does not feel right after almost 8 weeks of no running rest.
-
Weights
A. Hang Cleans 185 3 x 3
B1. Bench Press 185 x 8, 7, 5, 4
B2. Plyo Push-ups 4 x 5
C1. Horizontal Rows BW 4 x 10
C2. OH squat with bar 4 x 10
C3. Core

Sea World

Went to Sea World today with Alyssa and girls.

New Truck!

Bought new truck today and traded in the old faithful Dodge Ram.

Weights

Snatches 4 x 5 95 lbs
Shoulder Presses 4 x 8 x 115lbs
Pull-ups 4 x 10
OH BW Squats 4 x 10
1/2 kneeling chops 4 x 10

Weights

A: Hang Cleans
135 x 5
155 x 5
165 x 5, 5

B1: RDLs
165 - 4 x 10
B2: 1/2 Kneeling chops 2 x 10

C1: Bench Press
165 - 4 x 10
C2: Inverted Rows BW 4 x 10

D1: Sidelying Bridge 3 x 10
D2: Skull Crushers 20's 3 x 8-10

Mountain Biking

McAllister park San Antonio
x 50 minutes

Weights

A: KB Swings 45lbs 3 x 20
B: Push-Press
135 x 5, 5, 5
C: Pull-ups 3 x 10 BW
D: Core Work

Road Bike Ride and Weights

11.3 miles 38 minutes @ 4 p.m.
-
Weights
Hang Cleans 135lbs 3 x 5
Bench Press
135 x 7
205 x 4, 3, 3 followed by plyo push-ups x 5, 5, 5
Seated Rows 120lbs 3 x 10-12
Bodyweight Toe touch squats with/without med ball 3 sets 5-8 reps

Groin Rehab

Foam Roll Quads
Kneeling Psoas Stretch
Supine cook hip lift 2 x 10
Side Bridge 2 x 10
Hip Flexor with tubing 2 x 10
Ab Rollouts with Foam roll x 10

Road Bike Ride

12.5 miles - 44 minutes
-
Notes: Extremely hot!!

Colorado to Texas today

Drive took about 16.5 hours

Father's Day Mountain Bike ride in CO with Jason

Rode for 20 minutes at Air Force Academy until my chain broke. Was able to ride later that afternoon at the open space park near his house. The elevation was tough on my Cardiovascular.

Montana to Colorado today to stay with the Mitchler's

Leave Washington (PCS) to Texas Today

Left about 12 noon today. Drove to Missoula Montana.

Mountain Bike Tiger Mountain (Washington)

2 hours - Rode without stopping for initial 2.5 mile climb.
Great ride. A little more tired on the downhill single track.

Graston May 21 - 22

Portland, OR Graston Technique

Autologous Blood Injection right proximal groin

Plan to rest for minimum 4 weeks.

4 mile Run

Gem Heights Route

Kettlebell Single Arm Snatch Workout

45lbs x 40 each arm (total 80)
30 left, 30 right, 10 left, 10 right
-
Push-ups 34, 33, 33 = 100
Single leg Supine Bridges 2 x 15
Sidelying Bridge legs elevated 2 x 15

400 meter Repeats

4 x 400m (1:39, 1:38, 1:39, 1:36)
Walk about 100m (1:30 rest)

Circuit x 20 min

4 rounds:
Jump rope with double unders x 1-2 min
Famers walk with 45lb Kettlebell
Walking lunges x ~15 each
Push-ups x 25
Pull-ups/Chin-ups x 8
Sprinters leaning against tree

8 x 100m sprints

Warm-up followed by sprints
8 x 100meters @ 17 sec
400m finisher at 1:30

Kettlebell Complex; 9-12 PRT Training

3 rounds x 8 reps 45lb KB:
Single Arm Cleans
Single Arm Overhead Presses
Squats
Swings

Run - 100's

100 meter sprints x 10 22-18 sec

Bike and complex

Bike x 30 min
10 x 30:30
10 x 20:40

Complex
3 sets x 8 reps 1 min rest x 30 lb dbells
Power cleans
Shoulder press
Bent over rows
RDLs

30 min road run

Road run in Akron, Ohio

3 Mile Road Run

25 minutes - Gem Heights Drive

4 Mile Road Run

31 minutes - Gem Heights Drive
-
Notes: Groin felt good.

Weights

A. Snatches 95lbs 3 x 5
B1. Pull-ups 3 x 5 with 35lbs
B2. Push-press 3 x 10 95lbs
C. Bent over rows 95lbs 3 x 10

2 mile Run

2 mile road run @ 8 min/mile pace
-
Notes:
1st day back after autologous blood injection for right groin/adductors. No exercise since then. Right groin felt okay. Left hip is feeling a little off today.

TRX workout

3 sets x 30 sec each

Autologous Blood Injection

Eric Aguila injected me today in right groin/adductor.

Stationary Bike 30/30's and Turkish Get-up

Stationary Bike 30/30's x 10 minutes
5 min warm-up
5 min cool-down
-
Turkish Get-ups with 35lb Kettlebell
2 x 5 each side
-
Knee/Ankle Agility class

Road Run and TRX

3 mile Run x 25 min Gem Heights -
TRX Circuit
SL Squats
Core Rollouts
Rows
ER Rows
Chest Presses
Core Rotation
Atomic Push-up
Sidelying Plank
Hamstring Bridge
Sprinter Starts

Weights

A. Front Squats 95 x 10, 10, 10
B. DL Romanian Deadlift 45's x 10, 10, 10
C1. Bench Press
135 x 10
185 x 6, 6, 6
C2.Rows 45's x 10, 10, 10
-
Notes: Right groin pain with Bulgarian Split Squats x 1 set

Pyramid Hang Clean and Plyo Push-up

10, 9, 8, ... 1
Hang Clean 65lbs
Plyo Push-ups

Run Metcon

5 Rounds (25:23)
~1/4 mile intervals on road
20 walking lunges
KB Snatches 5 each, 45lbs
-
Notes: Right Groin started hurting on 4th run. Started to feel like old pain, but more in inguinal/pubic area.

Hiking at Mud Mountain (Rim Trail)

Hiking with Alyssa and girls for a couple of mountains.

Orting Trail Road Bike (am) and Weights (pm)

35 min Bicycle Ride
2 sets 5 reps 30/30's
1 set 5 reps 20/40's
-
2 minutes jump rope
Weight minus collars
A. Snatch 95lbs, 3 x 5
B1: Front Squats 95lbs 3 x 8
B2: Chin-ups BW, 3 x 12
B3: Shoulder D-bell Press, 35lbs, 3 x 15
(Resting about 30 sec b/t B1,2,3 sets)

Treadmill Run with Tabata

22 min Treadmill Run
Began Tabata @ 11 minutes
4 min 20:10 x 8 reps
10% incline @ 7.5 mph
-
Notes: Felt some right groin at end of run. Legs felt heavy and calves still mildly sore from KSO's run earlier this week

Weights and Tabata

A. Cleans
185 3 x 5
B1. Front Squats
95lbs 3 x 10
B2. Pull-ups 3 x 10
C. Bench Press
185lbs, 3 x 5
D. Seated Rows 3 x 8-10
-
Tabata Bicycle 4 min; 20:10
-
Notes: Calves increasing in soreness

Metcon Intervals

5 Rounds (29:04):

1. About 1/4 mile
2. Kettlebell Swings x 20
3. Burpees with push-ups x 10
4. Pull-ups x 10 (4 rounds)

-

Notes: Wore Vibram KSOs. Feet pretty sensitive with rocks on the road

Treadmill Intervals and Bodyweight Workout

4 x 1/4 mile
2% incline @ 8.0 mph
Rest @ 6.0 mph x 0.15 mile
-
100 total; 4 x 10, 4 x 15
Push-ups
Hanging Leg Raises or Supine Bridges hip flexed to 90
Med-ball twists
-
Notes: Did workout in Vibram 5 fingers

Fartlek/Hill Run

30 min Run - Gem Heights Hill
-
Notes: Calves still sore from 5 fingers Sunday.

OCS Exam

Treadmill Run Interval with Vibram 5 Finger

3 x 1/2 mile runs @ 2% incline with Vibram 5 finger shoes
Push-ups
Med Ball twists

Fartlek Run

25 min Road Run with Fartlek
-
Notes: Poor conditioning!

1/4 Mile Repeats on Treadmill, Tabata KB

400 m repeats x 6 reps (7.0, 7.3, 7.5 x 4)
-
KB Clean and Jerks tabata alternating R and L every 20 sec
20:10 x 4 min

Weights with Alyssa

A: Deadlift
135 x 10
185 x 8
205 x 6, 6

B: Front Squat
65 x 10
95 x 10, 10, 10

C1: Bench Press
155 x 10
185 x 8
205 x 6
C2: Bodyweight Inverted Rows 3 x 10

Treadmill 30/30's, Tabata, Push-up pyramid

Treadmill 30/30's
6% incline @ 9.0 mph x 10 reps
-
Tabata 20:10 x 4 min
Alternating Wall Ball Squats with 12 lb med ball and 45lb KB swings
-
10, 9 . . . 1 . . . 9, 10 (Pyramid down/up)
Push-ups/Med Ball Trunk Twists
-
Core and Agility class today

Push-ups

34, 33, 33 (100 total)

Weights and Metcon

Deadlift 185 x 6, 6, 6
Squat 95 x 8, 8, 8
-
Density Circuits 30 sec each x 4 min (2 sets)
1. Mountain Climbers
2. KB swings
3. Thrusters w/ 25lbs
4. Push-ups
5. TRX Rows
6. TRX Sprinter Right
7. TRX Sprinter Left
8. TRX Row w/ ER

Run and Track Workout

15 min Run with Rocky
-
Track workout (intervals)
4 x 400's (1:51, 1:50, 1:52: 1:42)
-
300 yd shuttle

Metcon with Treadmill Run

4 Rounds:
2:30 treadmill run
Rear Lunges x 5 each
KB swings x 20
Push-ups x 15

Metcon Workout

4 Rounds:
400 m run
Pull-ups x 6
Kettlebell C&J x 8
Push-ups x 15

Run/Walk and Metcon complex

Run 7.2 mph x 7 minutes x 3 reps
-
Complex with 45 lb Kettlebell (4 sets with 60 sec)
Single Clean and Jerk L and R x 5 each
Plyo-Push-ups x 5
Pull-ups x 5
SL RDLs with 45 lb KB x 5 each leg
Single Arm Rows x 5 each

Treadmill Run and Metcon

7.5 mph x 1/4 miles x 6 reps
Lateral and retro shuffles @ 3.0 mph
-
Metcon: 4 sets of: 20 KB swings and 25 push-ups
-
Groin: Foam Rolling/Stretching

Staff Duty and Groin

Ultrasound @ 1 MHz x 7 min

Run Progression / Metcon

Run x 4 min (7.3 mph) x 6 reps
Performed each of the following b/t run reps:
1. Push-ups x 25 (150 total)
2. Mountain Climbers x 20
3. Core x 20
Groin: Foam Roll/Stretch
Finished with 3 sets 12-20 lateral shuffles and backwards shuffles
-
Notes: Felt good today. No groin pain with exercises.

Weights and MetCon

A1: Chin ups 3 x 10
A2: Shoulder Presses D-bell 35lbs x 10, 45lbs x 10, 8

B1: Bench Press
145 x 10
175 x 6, 6
B2: Horizontal Rows 3 x 10

MetCon x 10 min
10 KB swings (45lbs) and 10 push-ups every 1 min
Total 100 / 100
-
Groin: Foam/Stretch

Walk/Run and Groin

Walk (4.0 mph) 1 min / Run (7.0 mph) 4 min x 25 min
Finished with lateral shuffles at 2.0 mph
-
Groin - Graston/Foam Rolling/Stretching
-
Notes: Groin felt fine during the run. Last 4 min run got up to 7.3 mph

Core and Groin Rehab

Core with TRX
-
Groin Rehab - Ultrasound/Foam Rolling/Stretching

Staff Duty

Core

Core workout with Lumbar Stab class

Bodyweight workout and Groin Rehab

Push-ups and Pull-ups Pyramid

1-2-3-4-5-6-7-8-9-10
-
TRX Core - Roll outs, Oblique twists, Atomic Push-ups, Side Planks
-
Push-up / TRX Row Pyramid
10-9-8-7-6-5-4-3-2-1
-
Groin Rehab: Foam Rolling, Stretching, Ultrasound today x 7 min

Run/Walk and Groin Rehab

Run x 4 min (6.5, 7.0 x 4) / Walk x 1 min (4 mph) x 25 min
-
Groin Rehab: Foam Rolling, stretching, Self Graston, ice

Walk/Run and Groin Rehab

Walk x 1 min (4 mph) / Run x 4 min (6.0, 6.3, 6.5, 6.8, 7.0, 7.0 mph) x 30 minutes
-
Groin: Foam Rolling/Stretching/Core/Ice
-
Notes: Groin felt good during the run today. Wonder if the self graston is helping any? Will continue with it tomorrow, and begin ultrasound Tuesday at work.

Groin Rehab

Foam Rolling/Stretching/Graston Self treatment/Ice

Groin Rehab

Foam Rolling/Stretching/Self Graston/Ice

Weights

A1: Bench Press
135 x 12
155 x 10, 10, 8
A1: Inverted Rows BW 3 x 10

B1: Bent over Barbell Rows
115 x 10, 10, 10
B2: Plyo Pushups 3 x10
B3: Lateral D-bell Raises
25 x 10, 10, 10

Groin: Foam rolling and stretching
Daily Report:

• Body: Groin feeling overworked today. Felt a twinge in the right groin with Knee/Ankle class today doing lateral shuffles
• Sleep: 6 hours
• Notes: Ortho appointment tomorrow

Walk/Run Progression and Groin Rehab

Walk x 1 min (4.0 mph) / Run x 4 min (6.0 - 6.3 mph) x 30 min
-
Groin: Foam Rolling, hip stretching, Abductor strengthening
Core Strengthening TRX and Planks
-
Daily Report

• Body: Groin was feeling fine prior to running. Did not hurt while running, but "felt" it afterwards.

Groin Rehab and Core

Groin Rehab: Foam Rolling, hip stretching, Adductor isometrics
Core Strengthening TRX and Planks
-
Body: Sunday - Right AC joint extremely sore possibly from TRX chest presses

TRX Workout and KB Metcon

TRX Workout 2 sets (30 sec work/30 sec rest)
1. Squat
2. Sprinter
3. Hamstring Curls
4. Row
5. Chest Press
6. Deltoid Fly
7. Core Rollout
8. Row with ER
9. Atomic Crunch (no pushup)
10. Core Straight Arm Rotation
Metcon
Followed by 5 min (30 sec work/30 sec rest)
KB swings (using 35 lb d-bell)

Groin Rehab: Foam Rolling, stretching, ice, Hip abductor
Body - Right Groin feeling a little overworked/strained today

Tabata Bicycle and Walk/Run Progression

Tabata Stationary Bicycle
4 min (20 sec on/20 sec off) x 8 reps

Walk/Run Treadmill Progression
Walk 2 min (4 mph) / Run 3 min (6 mph) x 30 min

Groin Rehab: Foam Rolling, Stretching, Ice
Daily Report
Body: Right groin was feeling good, but feeling overworked right now. Been icing daily which seems to help.

Weight Workout and Core

A1: Bench Press
135 x 10
155 x 8
165 x 8, 8, 6
A2: Horizontal BW Rows 3 x 10

B1: Pull-ups 5, 5, 6
B2: Shoulder Press 25lb d-bells

C1: Pallof Presses 3 x 10
C2: Biceps Curls 3 x 8 25lb d-bells

Core (Planks, Bridging)
Groin stretches/foam roll
Daily Report:

• Body: Core musculature sore
• Sleep: 4-5 hours
• Notes: Felt good to lift some weights. Will try an easy upper body dominated complex maybe with RDLs next. Run yesterday was difficult. I am way out of running shape. Groin did okay. I don't know if I could handle faster speeds though. Still feel the groin with daily activities.

Walk/Run Progression

Walk 2 min (4 mph) / Run 3 min (6 mph) x 30 min
Groin stretches

TRX MetCon and Groin Rehab

TRX MetCon (3 sets)
BUE Shoulder ER/Row x 10
Rows x 10
Push-up x 10-12
Chest Fly x 10
Triceps Presses x 5-6 (2 sets)
Single leg squats x 10
-
Groin Rehab - Stretches/Foam Rolling/Adductors
Core Strengthening Planks, Supine Bridges and Sidelying bridges
-
Notes: Felt some groin/adductor pain with SL squats and double leg squats with TRX. Took a pretty easy pace with TRX workout.

Alyssa's Miscarriage

Daily Report: Alyssa and I were at the ER all evening/late night. We found out Alyssa had a miscarriage. Our baby was about 6 weeks old. Praise God in His infinite wisdom and grace.

Walk/Run Progression and Groin Rehab

Walk 3 min (4 mph) / Run 2 min (6 mph) x 30 minutes
-
Groin stretches, foam rolling
Hip strengthening