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
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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
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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
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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
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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
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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
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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.
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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