Mom and Dad in town today to Monday

Rest

Track Workout (200,400,600) pyramid + 300 yd shuttle

3 x (200m, 400m, 600m) laddders w/ 100m, 200m, 400m walk rest avg 1:2 work:rest
1. 200/34s (1:36), 400/1:21 (2:41), 600/2:17 (5:00 min rest)
2. 200/34s (1:18), 400/1:27 (2:51), 600/2:16 (5:36 min rest)
3. 200/41s (1:48), 400/1:23 (3:39), 600/2:13 (6:44 min rest)
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2 x 300 yd shuttle
1. 1:19/rest 2:10
2. 1:16
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Notes: Both shoulders (lateral and posterior) feel sore today. Felt pretty good with runs today. Legs felt a little tight and was not sure if I would complete 3rd set today.

Weights (power/strength)

A. Back Squats
135 - 3 x 10
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B. Full cleans
135 x 3, 155 x 3, 175 x 3
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C1. Bench press
135 x 5, 185 x 5, 220 x 4, 4, 3
C2. TRX Row 3 x 10
C3. Core
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D1. Weighted Pullups w/ 35lbs 3 x 5
D2. Push jerk/press 135lbs 3 x 5
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Notes: Felt good. Practiced breaking the bar while benching. definitely felt more stable. Right shoulder not quite right after workout. Decided to skip complex since will be doing increased intensity.

7 mile run

Total 7.05 miles 59:42
1-8:46, 2-8:12, 3-8:28, 4-8:36
5-8:19, 6-8:33, 7-8:19
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Notes: legs felt good. Left hip a little sore. Ran in older saucony's. Overall, felt good on run.

Push-up and pull-up + density circuit

A1. Push-ups (52, 48, 26 x 2,24 x 2, 20)
A2. Pull-ups (8, 11, 8, 8, 10)
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Density circuit (15 min) completed 3 sets
A. Bulgarian split square x 8 each
B. Handstand pushups w/ TRX x 8
C. TRX single arm rows x 8
D. Single arm KB swings x 10 each
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Notes: difficulty completing handstand pushups and felt a little dizzy overall while doing circuit.

3 Mile Run

26:08 total
Notes: Easy pace. Felt cool (45deg). Legs a little tired. Will probably need to take a full day off in the next day or so.

Weights

A. Deadlift
135 x 10
185 x 10
205 x 10
225 x 8, 8, 8
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B1. Bench Press
135 x 10, 185 x 5, 205 x 5, 215 x 5, 4
B2. KB Row 2/ 45lb 5 x 10-12
B3. Core Movement
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C1. Push-ups 1:00, :45, :30 elevated, :15 elevate
C2. 20lb d-bell shoulder laterals 4 x 10
C3. Weight Pull-ups and Chin-ups w/ 25lbs x 7, 7, 6, 5

Track Workout (200,400,600) pyramid + 300 yd shuttle

2 x (200m, 400m, 600m) with walk rest 100, 200, 400
1st set/2nd set
200 - 39 sec/36 sec
400 - 1:26/1:28
600 - 2:21/2:19
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2 x 300 yd shuttle run
?? / 1:15

Push-up and Pull-up Program, Density Circuit

A1. Push-ups
50, 46, 26, 26, 22, 22, 15
A2. Pull-ups
7, 10, 7, 7, 10
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Circuit (10:25 minutes - 3 sets x 10 reps each)
1. Forward lunges 2 x 20's, 45lb KB Overhead, BW
2. Shoulder push-ups
3. Horizontal Rows
4. Single Arm KB swings Right and Left 45lb KB

6 Mile Run

Total 51:58, avg 8:39/mile
Mile 1 - 8:28
Mile 2 - 8:32
Mile 3 - 8:44
Mile 4 - 8:51
Mile 5 - 8:38
Mile 6 - 8:37
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Notes: Felt pretty good for the run. Ran down to Everyday Fellowhip and then behind the house. Quads did not fatigue, but I did feel it in the left hip some. Ran in older running shoes today.

Pull-ups

Waited too long to workout. Promised to go to the park with the girls. Went to the park with the girls after naps (which were late) and did some pull-ups. Too lazy/unmotivated to workout during their nap time.
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Pull-ups
1. 8
2. 11
3. 6
4. 6
5. 6
6. 11 (max)

2 x 1 mile Road Repeats in Vibram 5 Fingers

Mile 1 - 6:45
Walk Rest x 7:18 (0.32)
Mile 2 - 7:10
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Felt good 1st mile, and definitely felt slower on 2nd. Tried the other side of the road for the 2nd. Would do a little better I think if I could run on the road vs. the sidewalk.

Bench Press

135 x 5
185 x 3
205 x 3
215 x 3
225 x 3
230 x 2
235 x 1
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Notes: feeling tired. Ran out time to finish planned workout.

3 Mile Run

~26 minutes
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Notes: Walked a little at mile 2 and 2.5. Legs were feeling tired and sore.

Push-up and Pull-up Program

A. Hang Cleans 3 x 5 w/ 135lbs
B1. Push-ups
1 x 50
1 x 45
2 x 26
3 x 18
B2. Pull-ups
1 x 7
1 x 10
2 x 6
1 x 10 (max)
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C. Core
R/L Crunches x 25, Crunches x 25, R/L Planks x 25, Reverse Crunches 2 x25, Pallof Presses 2 x 10 w/ black band
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Notes: Hips sore from ruck march especially right glute medius. Will try light run tomorrow if hips feeling any better. Push-ups difficult to complete from 2nd set to the end. Modified program.

13+ Mile Ruck March

Total: 2hr 56 min; 40-45lbs, Cibolo, TX
1-12:29, 2-11:37, 3-12:20, 4-12:16
5-13:15, 6-12:42, 7-13:01, 8-13:59
9-14:45, 10-14:04, 11(0.79)-12:15
Miles 12&13 - GPS battery died
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Notes: Started late in the evening. Turned dark the last 2.5 miles or so. Ran first 2 miles, then walked .25 / ran .75 x 6 miles or so

Weights and Run MetCon

A. Deadlift
135 x 10
185 x 8
225 x 6, 6
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B. Walking D-bell Lunges 2 x 40's
2 x 10
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MetCon Indoor Track Workout (Base Gym) Total: 16:03
1. 30lb KB Snatches x 10 each
2. 30lb KB Swings x 10
3. 20lb KB Plank Rows x 10
4. 400m Run (2 laps)

Push-up and Pull-up Program

A1. Push-ups (90 sec minimum rest)
1. 48
2. 44
3. 25
4. 25
5. 22
6. 22
7. 20 (max)
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A2. Pull-ups (120 sec minimum rest)
1. 6
2. 9
3. 6
4. 6
5. 9 (max)

3 Mile Run

3+ mile run to elementary school parking lot
Total: 25:38
1st half - 12:52
2nd half - 12:46
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Notes: Hip felt good. Quads fatigued at 2 miles. Still not quite sure why though. Brought Evangeline home today.

Evangeline Kate Born Today

8lb 5oz
21.5 inches
Born at 1813
North Central Baptist Hospital

5 Mile Run

5.16 miles 44:53 @ easy pace
Mile 1 - 8:40
Mile 2 - 8:42
Mile 3 - 8:53
Mile 4 - 8:50
Mile 5 - 8:28
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Notes: Ran back country road behind house. Went out an easy pace. Legs did not fatigue out.

3 Mile Run

3+ total miles to elementary school parking lot entrance
26:27
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Notes: Legs were tired by mile 2. Walked for 1-2 minutes, then ran the rest of the way. Quads are really fatiguing.