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
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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)
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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)
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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
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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
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B1. Bench Press
155 x 8
190 x 8, 8, 8
B2. Horizontal BW Row
3 x 10
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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
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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
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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)
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core: Single leg chops
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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
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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)
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Core, Hip Flexor
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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
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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
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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
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Note: Left Low back pain . . . deadlifting maybe?

Weights and TRX Circuit

Sumo Deadlift
185# 4 x 8
1/2 Kneeling chops b/t
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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
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200's x 2
40 sec, 2:32 rest
42 sec