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
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Turkish Get-ups with 35lb Kettlebell
2 x 5 each side
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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
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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
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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
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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
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Tabata Bicycle 4 min; 20:10
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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)

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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
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Notes: Did workout in Vibram 5 fingers

Fartlek/Hill Run

30 min Run - Gem Heights Hill
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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
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Notes: Poor conditioning!