Intervals

10 minute warm-up run
5 x 1 minute all out sprints up small hill
4 minute walk rest b/t sprints (equaled walk back to start)
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Notes: Felt good. Right hamstring feeling a little tight on the last 2-3 reps.

Power - Snatch, Cleans, KB Swings

A. Snatch
95 x 3
105 x 3
135 x 1
145 x 1
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B. Clean + Front Squat + Hang Clean: One triplet every 30sec for 10 minutes
145lbs
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C. KB Swing w/ 45lbs + 30sec FLR
10/30sec, 9/30sec,...,1/30sec
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Notes: Felt Good did one push press/jerk instead of Front squat, but left hip felt ok with squats today. Late start today. Worked inpatient all day today.

6 Mile Run

53 minutes total easy pace
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Notes: Left hip been a little sore, and sore after this run today.

Interval Weight Training (IWT)

1st Workout (3 sets)
1a. Clean Hi Pull 155lbs x 8
1b. Stationary Bike x 2 minutes hard
Rest 2 minutes b/t sets (5 minutes b/t 1&2)
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2nd Workout (3 sets)
2a. Back Squats 205 x 5
2b. Burpee/long jump x 2 minutes
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3. Core x 5 minutes
2 x 10 R/L Sidelying plank w/ hip abduction
1 x 45 sec TRX FLR
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Notes: Back is feeling better. Prone static extension b/t "workouts" and prone press-ups during the day. Foam rolling after workout tonight. Left hip was a little sore today.

Recovery workout + 3 mile run

50 Turkish Get-ups w/ 15 lb d-bell (25 each)
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Pull-up Ladder 1-6
Completed 2 sets + 1-3
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Easy 3 Mile Run with pace pick-ups
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Notes: Left hip a little sore feeling

6 Mile Run

Total 51:30, Avg 8:36
1-8:43, 2-8:41, 3-8:45
4-8:35, 5-8:33, 6-8:06
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Notes: Felt ok overall, but right achilles started to feel tight. Set out for a nice easy pace. Was unsure how far I would go today. Almost decided to do 8, but felt that may be too much. Cold temperature today.

Intervals + KB Metcon

Concept2 Rower
Warm-up 10 min
1. 2000m - 8:00 min
Rest 8:00 min (easy)
2. 1000m - 4:00 min
Rest 4:00 min (easy)
3. 500m - 2:00
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10 rounds x 10 reps each (on the min for 10 minutes):
60lb KB swings (lateral, forward, stationary)
Push-ups
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Notes: Still sore. Rower was not as good a cardio workout as I thought it would be.

4 Mile Run

Ran to Everyday (out and back)
Total: 31:18
First 1/2 - 15:16
Second 1/2 - 16:02
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Front Leaning Rest on TRX
2:00 w/ 30 sec rest
1:15 w/ 15 sec rest
1:00
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Notes: Felt good the first 2.5 miles, then legs got heavy. Definitely sore from yesterday's workout.

IWT - Hang Cleans, Run, Front Squat, Step Over/Unders

Interval Weight Training (Gym Jones Week 2)
1. 3 rounds rest 90 sec b/t
Hang Cleans 12 reps @ 115lbs
Run 3:00 hard
-Rest 5 minutes
2. 3 rounds rest 90 sec b/t
Front Squats 15 reps @ 115lbs
Lateral Step Over/Unders x 3 minutes
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Notes: Did not do FLR w/ TRX today ran out of time. will add tomorrow. Front squats felt ok, will see how hip feels tomorrow.

4 Mile Bentwood Ranch Loop + SMMF (Turkish Get-up)

4 Mile Run
Total 32:21
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Turkish Get-up w/ 15lb d-bell x 50 (25 each total, Alternating 5 reps each
About 20 minutes
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Notes: Glutes a little sore from Sundays partial ruck. Left foot felt ok today.

Weight Vest Treadmill Run/Walk

45lb Weight Vest in boots
3+ miles
Walking 4.2 mph
Jogging x .25 miles @ 6.0-6.2 mph
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Notes: Stopped b/c started to get sharp pain left mid foot with each step while jogging @ 3% incline b/t 3.0-3.25 miles.

Strength Day

Gym Jones Foundation
A1. Shoulder dislocates 3 x 10
A2. Goblet Squats w/ 45lbs 3 x 6
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B. OH Squat working to 1RM
45 x 5
95 x 5
115 x 3
135 x 1
155 Failed
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C. OH Squat w/ 115lbs, 3 x 2 (supposed to be 5x2, but left knee not feeling right and had to dump weight once)
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D. OH Squat w/ 45lb bar followed by push-ups 30-20-10
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Notes: Shoulders smoked after OH squats, push-ups were difficult. Left knee started to not feel quite right so stopped 5 x 2 series. First time to truly feel how Goblet Squats function in keeping upright.

Deadlifts and Hills w/ weight vest

Warm-up w/ OH Squat with metal bar x 10
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Conventional Deadlift 3 x 20, 1 x 20 snatch grip
4 sets total x 135lbs
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Hill Repeats w/ 20lb weight vest 19 minutes total
5 reps (1:08, 1:05, 1:08, 1:07, 1:08)
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Notes: Gymjones foundation (recovery) workout. Supposed to be about 30% max deadlift.

4 Mile Run

Total: 32:53 (to Everyday fellowship and back)
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Notes: legs felt a little fatigued possibly from yesterday's workout. Walked/jogged with Kinsey after run.