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