Gym Jones workout

3 Rounds (2 min rest b/t rounds):
A1. Clean Hi-Pull w/ 135lbs x 10 reps
A2. Bike with arm x 2 min
5 min rest
3 rounds (2 min rest b/t rounds):
B1. Front Squat @ 115 lbs x 10 reps
B2. Burpee/broad jump x 2 minutes
-
Notes: Total workout time 30 minutes.

Density Circuit and Tabata Bicycle

Density Circuit x 10 rounds x 10 reps w/ 20lb weight vest (22:47)
1. Burpees
2. Horizontal/Inverted Rows
3. KB Swings 45lbs
4. Reverse Crunches
-
Rest 5 minutes then:
Tabata Bicycle (4 x 20:10, 4 x 15/15) total 4 minutes
-
Notes: Circuit was tough. Thought about ditching weight vest after first 5 rounds, but decided to keep it. Dropped the bike work:rest after 4 to maintain decent intensity.

a.m./p.m. Run (7 miles total)

a.m. Bentwood loop 4 miles (31.:27, avg 7:51)
Mile 1 - 7:43
Mile 2 - 7:44
Mile 3 - 7:58
Mile 4 - 7:56
-
p.m. 3 mile run to elementary school
Total: 23:33
-
Notes: Felt good on both runs. About 10 hours b/t runs. Hips feel fine.

Deadlift and Complex

Deadlift
135 x 8
185 x 8
205 x 8
225 x 8
255 x 5, 5
-
Barbell Complex w/ 95lbs, 3 x 8 reps, 1 min rest
1. Hang Cleans
2. Overhead Press
3. Front Squat
4. Bent-over Row
5. Ab Rollouts
-
Notes: Will try 105 or 115 next time. 135 last time was definitely too heavy.

Hill Repeats

Warm-up x 5-6 min
5 x 1 minutes hill reps hard
jog down to bottom
Cool down 1+ mile
Total about 30 minutes
-
Notes: Good run. Not too great a hill, but one of the best nearby.

Weights

A. Snatch
Hang 95 x 5, 115 x 5, 135 x 3
From ground 135 x 3
-
B1. Bench Press
135 x 8
185 x 5
205 x 5
225 x 2, 2, 2
B2. OH Rear lunge
BW x 10
30lbs 2 x 8
-
C1. Seated Rows
90 x 12
140 2 x 10
C2. 30lb Turkish get-up variations
-
Notes: Definitely weaker in LUE w/ turkish get-up. Did not feel like doing metcon type finisher. Did some SLS balance work.

3.82 mile Bentwood Ranch Loop Run

Total: 31:08
Avg 8:10/mile
Mile 1 - 8:15
Mile 2 - 7:45
Mile 3 - 8:28
Last - 8:09/mile pace
-
Notes: Speed is not coming along as I would like.

4 Mile Run w/ Push-ups

About 4 miles, Bentwood Ranch Loop
Total: 38:20
Push-ups total 200
20 every 1/2 mile, 20 reps every 1/4 mile last mile
-
Notes: Ran early in the morning 6:20ish. Bentwood Ranch Loop had a surprisingly good hill.

2 Mile Run w/ Weight Vest and Push-ups

2 Mile weight vest run (20lbs), 19:41
-
Push-ups 4 x 25 w/ 20lb weight vest
-
Notes: Run felt good. Not quite as fatigued today, but still not feeling rested. 7.5 hours sleep last night helped.

3 Mile Run

Total 25:53
Mile 1 - 8:39
Mile 2 - 8:48
Mile 3 - 8:25
-
Notes: Easy Paced Run today. Joints felt sore and achy. Been feeling exhausted the past 3 days increasing general fatigue daily.

APFT

Push-ups - 71
Sit-ups - 72
2 Mile Run - 14:49
Total: 276

4 Mile Run

Total: 31:36, 4.01 miles
Mile 1 - 7:49
Mile 2 - 7:51
Mile 3 - 8:02
Mile 4 - 7:48
-
Notes: Felt pretty good, Mile 3 seemed a lot harder for some reason. The others felt like a relatively easy pace. Ran in older saucony's.

Weights and Complex

Bench Press
135 x 10
185 x 8, 8, 7
135 x 15
-
Barbell Complex 135lbs x 8 reps 3 rounds
Hang Cleans x 8, 8, 8
Push press/jerk x 8, 4, 1
Back Squat x 8, 8, 8
Bent over Rows x 8, 8, 8
RDL x 8, 8, 8
Ab Rollouts x 8, 8, 8
-
Notes: Complex - 1st round completed all reps. 2nd round only 4 push press/jerk. 3rd only 1 push-press to get in back squat position. Should use a lighter weight like expected. Grip began to fail in last round. Needed to take breaks during the 2nd and 3rd rounds.

Treadmill Tabata w/ 20lb weight vest

Total 15 minutes
4 min, 8 x 20:10
12% incline
8.0 mph
-
Notes: Felt okay. Did not feel like running the road.

3+ Mile Run to elementary school parking lot

25:37 Total
-
Notes: Easy pace relatively. Will try weight vest soon.

Deadlift & Push-ups; Pull-ups & One Arm D-bell Bench Press

A. 10 Rounds x 10 135lb Deadlift & 15 Push-ups
Time: 10:58
-
Rest in static prone extension several minutes
-
B. Pull-ups & 45lb One Arm D-bell Bench Press
10, 8, 6, 4, 2
-
Notes: Felt like changing it up today. Been getting bored with workout. Also, a little tired still from the weekend. Will run 3-5 miles tomorrow depending on how I feel.

Combat Trauma Lanes at Camp Bullis

Training all day

Day and Night Land Nav at Camp Bullis

Notes: Surprisingly more tired than I expected.

4 Mile Run

Ran to Everyday Fellowship and back
33:40 total
-
Notes: Felt good overall. Went at an easy pace. Decided to skip speed work today and get a little recovery. Left hip felt fine.

Weights and density circuit

A. Back Squats
135x10
145x10, 10

B1. Bench Press
135x5
185x5
220x4,3

B2. TRX Rows
BW 3x10

B3. Core

Circuit 4 rounds
1. Push jerk/press 145lbs x 6
2. KB Swings 45lbs x 10
3. TRX sprinter starts x 8 each

8 Mile Run

Total 1hr 10 min
Avg 8:45 min/mile
1-8:44, 2-8:36, 3-8:51, 4-8:50
5-8:53, 6-8:28, 7-8:52, 8-8:45
-
Notes: Felt ok, legs a little tired feeling. Started at 3pm. Cool temperatures - upper 50's low 60's.

Push-up and Pull-up Program, Core

A1. Push-ups
55, 50(5 x 10), 28, 28, 24, 24
A2. Pull-ups
9, 11, 9, 9, 11
A2. Core 4 sets
-
Notes: Decided to skip circuit since feeling tired and will be doing long run tomorrow

3 Mile Run

Easy Pace
Total 25:25 (end of fence)
-
Notes: Left hip a little sore feeling and legs a little tired. Ran in newer shoes which still seem to fatigue quads for some reason.