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
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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
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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
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B/t mile 1 - 1.5, left hip cramp (TFL?). Felt like sharp, stabbing