Manitou Incline

36 min

Mountain Bike CMSP

with Steve
about 1 hour

Falcon Trail USAFA Mountain Bike

1hr 48min

Falcon Trail USAFA Mountain Bike

1hr 35min

Mountain Bike Cheyenne Mtn State Park

1hr 2min
w/ Steve

Manitou Incline

33:05
W/ Steve and Brad

Manitou Incline

34:08
w/ Jason, Steve, Brad, Jeff
First Time

Falcon Trail USAFA Mountain Bike

1hr 33min
w/ Jason

Falcon Trail USAFA Mountain Bike

1hr 48min
First time
w/ Jason

4 miles run

Easy pace

3rd mile increased pace to about 7:00/mile

DL, Pushup, OH Pr

4 sets
A1. Deadlift 210lb x 8
A2. OH Press D-bells 35's or 45's 5-12 reps
A3. Push-ups x 25
-
Afternoon:
20 minutes stationary bike
15 reps of 15 sec moderate, 45 sec easy

4 mile run

Ran to Everyday Church and back. Easy pace.

Adventure Race with Brian

Mighty San Gabriel Adventure Race (Sprint)
Trail running
Paddle
Mountain Biking

4 mile run, push-ups

Slow easy pace. Legs still sore from Monday's workout.

Run, Lunge, Push-up, Sit-up, DL, Pull-up, RDL

2 mile run
then:
12 minutes AMRAP
Lunge x 20m
push-ups x 10
sit-ups x 15
-
Evening
A. Deadlift
135 x 5
160 x 5
190 x 3
225 x 5
265 x 3
300 x 1
B1. Pull-up with 45lbs x 5, 6, 4
B2. SL RDL with 45lbs 3 x 10

Fr Sq, SLRDL, OH Sq, PuJ, Tempo Intervals

A1. Front Squat 5 x 5
worked up to 185lbs
A2. Heel Raises 3 x 8
B. OH Squats
Worked up to 75lbs
3 sets
C. Push Press/Jerks
Worked up to 135
D. SL RDLs with 50lb dbell
3 x 8 ea
-
Evening:
Stationary Bike Tempo Intervals
15 reps
15sec moderate
60sec easy

4 mile run fartlek

Total: 33:56
Legs felt tired. Did 5 x 1/4 mile surges

DL, Rower

5 rounds
175lb Deadlift x 15
Row x 500m

4 mile run

Total: 33:36
Avg: 8:23
1-8:15
2-8:26
3-8:39
4-8:14

Wall Balls, 400's, Pull-ups

3 Rounds:
Wall Balls x 20 with 20lb
~400m run (uneven surface)
Chest to bar pull-ups x 15

PU, Pushup, Sq, KB Swings, Burpees

8 rounds on the minute every minute:
Pull-ups x 5
Push-ups x 10
Squats x 15
-
Rest 1 min
-
8 rounds on the minute every minute:
72lb kettlebell swings x 7
Burpees x 7

4 mile run

Notes: No right ankle pain

Mountain Bike, Trail Run

Mountain Bike x 1 hour
Trail run x 30 minutes after ride
-
McAllister Park

4 mile run

KB, C&J, Push-up, Row

4 Rounds:
1000m Row at about 3:55 pace
KB Clean and Jerk 55lb Single arm x 10 each
Push-ups x 25

4 Mile Run

Total 31:19
-
Notes: No right ankle pain. IASTM and foam roll afterwards.

Bike Ride with Kinsey

KB swings, Pushup, Pullup

20, 18, 16,...4, 2
KB swings with 45lbs
Push-ups
Pull-up
-
Time: 15:29

4 mile run

Run to Everyday and Back
Total: 31:08
7:46 avg/mile
-
Notes: Right medial foot and ankle dull pain. No ankle impingement pain.

Workout with Alyssa

Turkish Get-ups with 25lb and 45lb KB
SL RDLs with 45lb KB
pull-ups
push-ups
-
Notes: Easy day.

4 mile run

Run to Everyday and back
Total: 31:39
-
Right ankle a little sore, but did okay

5 mile run

Ran on country road
43:30
-
Right ankle feeling a little better

400m Intervals on Treadmill, Seaworld

5 x 400m at 10 mph
walk at 3.5 until HR at 120 for recovery
1 mile warm-up
2% incline
-
Total 3 miles

Tire Flips, Sledge swings, Sandbag runs

Tire flips alternating with Brian and Wright
-
5 rounds:
Sledge swings x 10
100lb Sandbag runs

DL, pull-up, push-up

15 rounds on the minute every minute
Deadlift 205 x 5
Pull-up x 5
Push-up x 5
-
Last set finished with 5 + 25 push-ups
Prior to workout did 34 push-ups

Hill Repeats

5 x Hill Repeats
Avg: 1:50
About 3 minutes recovery light jogging down hill
-
Notes: Still having right ankle pain. Going uphill probably not the best idea.

4 mile run to Everyday

16:54
Worked on breathing through nose

Grace

30 Reps of:
135lb Clean and Jerk
-
Time: 14:40
-
Notes: Broke it down into 5 sets of 6 reps with 2-3 minutes rest between sets. Most Cleans were to deep front squat position.

Bacle's visit 22-24 Feb

4 mile run

32:26 total
-
Felt ok, but still some pain in right medial ankle.

5 Rounds Rower + Movement

Row 250m
Push-up
Row 250m
KB Swings 55lbs
Row 250m
OH Squat
Row 250m
14lb Med Ball Ab Rotations
Row 250m
Push-up+Row 10lbs
-
Worked out with Brian. While one rowing other doing exercise. Avg: 1:40-1:45 500m pace

~4 mile run on Fort Sam

34 minute run during lunch
-
Notes: Right ankle still not right. Definitely feel like I've lost conditioning

Mountain Bike with Alyssa

Rode at McAllister
About 1 hour

Mountain Bike at McAllister

90 minutes riding.
Rode loop in 29 minutes

HSPU, 4 mile run, pull-ups

HSPU 10, 8, 6, 4, 2 (rest while Brian works)
-
Pull-up practice
-
4 mile Run/Walk
-
Notes: Right ankle doing a little better, but having some tibialis posterior pain I think. Fatigued/ran out of gas at 3 miles.

Tabata Something else, Sandbag run cashout

Tabata of each of the following (1 min rest b/t exercises):
Pull-ups x 8
Push-ups x 8
Sit-ups x 8
Squats x 8
-
Cashout: Sandbag runs with Brian.

4 mile run

Total 34:45
Slow, but was able to run the whole time without stopping from ankle pain. Right ankle hurt some along tib posterior, but not bad.

Cleans, Presses, Balance

Power Cleans (4 x 5)
135 x 5, 5
145 x 5
165 x 5
-
Presses
55 x 5
70 x 5
85 x 5
90 x 5
105 x 5
115 x 5
-
Balance rehab for right ankle. Practices inverted planking on pull-up bar.

3 mile run/walk, bike ride with Kinsey and Avery

Right medial ankle/foot still hurting. Ran 2 miles before having to stop and walk a little.
-
Rode at Randolph AFB with the girls

Cleans, push-up, Squats

15 rounds on the minute every minute
Cleans x 5
Push-ups x 10
Squats x 15
-
2 mile run/walk with right foot pain

Bench Press

Bench Press
Warm-up x 3 sets
150 x 3
175 x 3
195 x 7
-
Using Mitchlers 5,3,1

Pullup, SL Squat, HSPU, Burpees

20 minutes AMRAP
Every 3 minutes Burpees x 7
Handstand Push-up x 5
SL Squat x 10
Pull-up x 15

Mountain Bike at McAllister Park

55 minutes ride time

DL, PuPr, 4 mile run/walk

1200 w/ Brian
5,4,3,2,1
Push Press
worked up to 165
Deadlift
275 x 5
295 x 4
295 x 3
300 x 2
305 x 1
-
2nd round PuPr followed by DL back to back 5,4,3,2,1
Push Press 135/Deadlift 225
-
4 mile run/walk
-
Notes: Right medial ankle and foot increased pain today. Did some mid foot mobs at mile 1 and 2 with some temporary relief.

Cindy, Helen, Rower, Bench Press, Wt Vest

Partial Cindy with 20lb weight vest
8 rounds
5 pull-ups
10 push-ups
15 squats
-
1 round of Helen
400m run
21 x 55lb KB swings
12 x strict pull-ups
-
2 sets of 500m Concept2 Rower
-
Bench Press
worked up to 230 x 1
Failed 240

Metcon and 3 mile run/walk

Noon with Brian (30 minute time limit)
Completed 4 rounds + 12 Wall Balls
22 x 20lb Wall Balls
22 x Burpees
400m Run
22 x 70lb KB swings
22 x Box Jumps
-
1700: 3 mile Run/Walk 26 minutes
-
Proprioception drills for ankles, lateral/side steps at end of run

McAllister Mountain Bike Ride and Ride with Kinsey

Rode 50 minutes.

Tire Flips and Metcon, Run/Walk

Tire Flips with Brian
-
4 Rounds 1 minute each, w/ 1 min rest b/t rounds
1. 45lb Thruster
2. Tire Jumps
3. Ab Twister with 20lb med ball
-
3 mile Run/walk

HS walks, L-sit, Pull-ups

HS Walks with Brian
-
L-Sit x 3 sets
-
Pull-ups with weight

400m run, Lunge, Push-up, BW Squats, 3 mile run/walk

6 Rounds for time (24 min)
24 x BW Squats
24 x Push-ups
24 x walking lunges (12 ea)
400m Run
-
3 mile run/walk. Right ankle still not right

30,40,50,60,70

30 x Handstand Push-ups
40 x Pull-ups
50 x 70lb KB Swings
60 x Sit-ups
70 x Burpees

Run/Walk

Walk/Run x 2+ miles. Right medial ankle still hurting

2 mile run, push-ups

21 minutes. Ran 1 mile - 35 push-ups, 1/2 mile - 35 push-ups, 1/2 mile - 30 push-ups
100 total push-ups.
-
Right ankle still not right, but felt a little better.

Fight gone bad version

3 rounds 1 minute rest b/t rounds
Each round 5 sets 1 minute each:
1. Wall balls 20lb x 10 feet
2. Handstand walkouts
3. Box jumps
4. V-ups
5. Farmers carries 2 x 55lb KB
-
Med Ball tosses with Brian

"Barb", 2 mile Run/Walk

5 Rounds with 3 minute rest b/t rounds:
Pull-ups x 20
Push-ups x 30
Sit-ups x 40
BW Squats x 50
-
2 mile walk/run
-
Right ankle still not right. Francis worked on my ankle for me with some improvement.

OH Press, Circuit

Overhead presses 5 x 5
-
10 rounds on the minute every minute
85lb Thrusters x 5
72lb KB swings x 5

2 mile walk/run

About 22 minutes walk/run. Right ankle still not 100%.

RDL, 250m Rower Intervals

3 sets light RDLs
-
250m Concept 2 Rower intervals x 5
Rest while Brian goes
-
Proprioception drills for Right ankle
-
Notes: Quads really sore from Mary.

Mary

AMRAP in 20 minutes
Completed 9 rounds
5 Handstand Push-ups
10 Alternating SL Squats
15 Pull-ups
-
Completed 9 rounds

KB Swings, PU, Burpee

(15 rounds) on the minute every minute x 15 minutes
~70lb KB Swings x 5
Burpees x 5
Push-ups x 5
-
Notes: Right ankle still hurts too much to run