Run and Pushup / Pullup program

3.5+ miles road run (slow pace)
29:44
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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
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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
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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
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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
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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
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Road Run 2 x 1 mile tempo runs
Mile 1: 7:47
3:00 walking rest
Mile 2: 7:45
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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
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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
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Stationary Bicycle x 15 minutes total w/ 10 minutes of 30/30's
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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
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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
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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
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300yd shuttle x 3
1:21/3:01
1:23/3:05
1:20/Complete
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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
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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
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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
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C. Left KB Arm Bar 45lb KB 3 x 5-8
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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
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Bastardized Tabata Bicycle
4 minutes total (20:10, 20:10, 15:15, 15:15, 10:20 x 4) Work:rest
Cool down 6 minutes
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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
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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
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300yd shuttle x 2 reps
1 - 1:20
rest 2:38
2 - 1:19
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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
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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
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Notes: Legs and core sore