May 11, 2015

2PM

2 Miles

7:06

7:33

14:39

9PM

Easy 2 Miles @ Conversational Pace

18:04

May 7 - 10, 2015

May 7, 2015

AM
Lots of warming up n stretching

0.65 Mile warmup

4 x 400m w/ 2:00 min rest
1:25
1:24
1:22
1:28

0.55 mile cool down w/ stretching n foam rolling

Lunch

Push-Ups

300

Wide Grip Pull-Ups

7 x 3

1 x 5

PM

Easy 3 Miles

3 miles - 26:40

* Relaxing Conversational Pace

_________________________________________________________________________________

May 8, 2015

Run:
1 mile - 7:26
*just loosening up

Pull-ups
BWx5
25lbs x 5 x 2

35lbs x 5 x 1

45lbs x 4 x 1
+60x1, I did a 2nd rep but I'm not counting it.
BWx14

Strict/Push Press
95x5
115x5
135x5
135x5
145x5

Dips

BW x 5

25lbs x 5

50lbs x 5

75lbs x 5

100lbs x 1

MetCon:
Modified "The Chief"

3 95-lb hang snatches
6 push-ups
9 squats

AMRAP in 3 minutes with 1 minute rest x 5

1st - 6 Rounds (108 Reps)

2nd - 5 Rounds + 2 Squats(101 Reps)

3rd - 5 Rounds (90 Reps)

4th - 4 Rounds + 8 Squats (89)

5th - 4 Rounds + 3 Snatches (75 reps)

_________________________________________________________________________________

May 9, 2015

Easy 3 Miles
25:27

*This run was horrible, I was with a couple of friends and we decided to eat before the run....To much food with the combo of 95 degree eat turned into a lets not throw up session.

3 Mile Ruck w/ 50lbs
55:26

*Easy conversational hike with the buddies.

_________________________________________________________________________________

May 10, 2015

Rest.

This was an extremely good training week....My diet wasn't as clean as I wanted it but a lot of that was due to having some friends down and just enjoying myself. My goal was to do 1200 Push-Ups from May 2nd to May 9th, I easily exceeded that goal with 1400. Some form of pullups almost every day and hit 3 core sessions this week.

May 6, 2015

Pull-Up Pyramid w/ Squats

2-4-6-8-10-10-8-6-4-2 Pull-ups

20 Air Squats between rounds

* I took 2 minutes between the set of 10 but I did all of them unbroken so I was pretty happy with that

Core x 3
1:00 Plank
1:00 L-Plank
1:00 R-Plank

200- push-ups throughout the day

May 5, 2015

AM

Easy 3 Mile Ruck w/ 47lbs and Combat Boots
150 Push-Ups

1-13:02
2-13:27
3-15:23

41:52


PM

Easy 2 Mile Run

1- 7:24
2-7:52

15:16

*First run in awhile that I started with no hip pain or discomfort.


DeadLifts

135 x 10 x 2
225 x 5 x 2
315 x 3 x 3

*non of my compound lifts will be heavy because I dont want to take any chances on injury


Circuit
5 Chin-Ups
50 Sit-Ups
25 Push-Ups

5 Chin-Ups
40 Sit-Ups
25 Push-Ups

5 Chin-Ups
30 Sit-Ups
25 Push-Ups

5 Chin-Ups
20 Sit-Ups
25 Push-Ups

10 Chin-Ups
10 Sit-Ups
50 Push-Ups
*this was not for time, i took my time and kept my HR down.

May 4, 2015

AM

Easy 3 Mile Run
1 - 7:42
2 - 8:25
3 - 8:03

24:10

PM
1 Mile Warm Up - 7:51

Pull-Ups
5
25lbs x 5 x 5

Wide Grip Pull-Ups w/ hold at the top
3 x 3


Push-Ups
"300"
15 x 20

17:59
* I timed this but I didnt really push for a quicker time

Hang Cleans
135 x 10 x 1

155 x 5 x 3


METCON
6 Rounds
10 Sumo Deadlift High Pulls (75lbs)
10 Burpees
10 Knee Raises
9:01

April 30 - May 3, 2015

April 30th
I honestly cant seem to remember what I did this day...I know some form of calisthenics were involved, but this was the day I decided to really let my hip heal.

May 1, 2015
AM
Easy 2 Mile Hip Rehab
1-7:48
2-7:51
* I started extremely slow and worked into the run...at 1.5 miles I stopped completely to stretch my hip and do some squats...finished the run


PM
10 Minute EMOM
Even - 10 Pullups
Odd -   10 Handstand Push-Ups


Push Press
95lbs x 10 x 2
135lbs x 5 x 2

Clean n Press complex
5 Cleans and 5 push presses on the last clean.

135 x 5/5 x 3



May 2-3
Completely rested the hip...stretched...hydrated,,,,foam rolled.....I can tell its still not 100% but its doing better...I ran around at dinner with the dogs and sprinted up a big boat ramp and it felt okay...I can feel the tenderness still tho.  Starting my 2-3 a day workouts tomorrow...I really hope my hip feels good tomorrow but we will see.

April 29, 2015

Warm-Up
Fire Hydrants - 2x25
Glute Bridges - 2 x 25
Single Leg Glute Bridges - 1 x10
Leg Swings

1 Mile Run - 7:45

*My hip is getting much better but its still bothering me a bit and tight....It seems to do much better post exercise and stretching.  I am going to continue to not do squats, deadlifts or any high speed running.


Pull-Ups - 18

Push-Ups
4 x 24 w/ 60 second rest

Max in 60 Seconds - 51

Sit-Ups
4 x 20 w/ 60 second rest

Max in 60 seconds - 40

Pull-Ups
4 x 4 w/ 60 second rest

Max - 11

April 28, 2015

Easy 6 Miles

1 - 8:30
2 - 8:40
3 - 8:54
4 - 8:49
5 - 8:44
6 - 8:26

52:03

50 Push-Ups

* excited to crush some weights tomorrow and finish off the last few push-ups I have in my 1k in 1 week.

April 27, 2015

Push-Ups
4 x 25

4 Mile Ruck w/ 45lbs + Combat boots

12:13
12:47
12:55
12:51

50:46

Push-Ups
1 x 50
2 x 25

April 24-26, 2015

Friday, April 24, 2015

Easy 4 Miles - 34:38
8:14
8:45
8:46
8:53


4 x 25 Pushups

Squats
135 x 10 x 2
225 x 10 x 3

Dumbbell Curls
30lbs x 12 x 3



Saturday, April 25, 2015
Rest




Sunday, April 26, 2015
3 miles - 22:39
1-7:03
2-7:48
3-7:48
*I had to stop for about 2 minutes after 2.2 miles to talk to my landlord.

Pull-Ups
4 x 8

Push-Ups
4 x 30

Core
2 Rounds w/ 1 Min Rest Between Rounds

1:00 Lever
1:00 Plank
1:00 L-Plank
1:00 R-Plank
1:00 Leaning Rest

45lb Push Press & 60lb Dumbell Row

30 Push Press
10 Rows
20 Push Press
12 Rows
10 Push Press
14 Rows

April 22-23, 2015

April 22, 2015

Easy 3 Miles
1 - 7:51
2 - 8:33
3 - 8:08



3 x 25 push-ups
1 x 50 push-ups


Core
2:00 6 Inches
2:00 Plank
1:00 Left Plank
1:00 Right Plank
2:00 Leaning rest


April 23, 2015

4 Rounds
25 Push-Ups
25 Squats


Pull-Ups
12
30LBS x 3 x 3
10 Pull-Ups

3 Hang Cleans + 1 Jerk
135 x 3+1 x 1
155 x 3 +1 x 1

3 Cleans + 1 Jerk
185 x 3+1 x 3

5 Rounds for Time (95lbs)
10 Push-Ups
5 Snatches
5 Hang Cleans
5 Push Presses
5 Bent Over Rows
10 Deadlifts

11:02

Back on Board

Haven't been updating very often....due to traveling and a mild injury its been tough.  Hip is finally better I believe.

April 17

*Worked and was in the car all day...Enjoyed a day off.

April 18
Enjoying vacation and did a 3 Mile run barefoot on the beach
 3 Miles - 27 mins
*This resulted in some nasty blood blisters on my big toe, Suprised how sore my calves were from going barefoot in sand.

April 19
Still enjoying the beach
Push-Ups
60-50-40-30-20-10

April 20
Drove most of the day, ran 3 when I got home.
3 Miles -
1 - 7:39
2 - 8:03
3 - 8:11

Tuesday
Group PT
1 Mile Formation run (IT WAS SO SLOWWWWWW)
800m Free Run - 2:50 (PR)

2 Rounds
5 Tire Flips
5 Burpees
5 Tire Flips
5 Jumping jacks
*Used a huge tire...easily 250-300 pounds.

April 14-16

April 14

Pull-Ups w/ 25lbs
5 x 5

1 x 8 (no weight)

Push Press
45 x 20 x 1
95 x 12 x 1
135 x 5 x 1
155 x 3 x 3


Dips
6 x 12

Dumbbell Rows w/ 70lbs
3 x 6


50 Burpees for time
3:25



April 15

RUN
3 Miles - 23:47
1 - 7:23
2 - 8:12
3 - 8:14

SWIM
100y - 1:52
500y - 10:35
100y - 1:58
50y - 0:48
50y - 0:44

*Hip Felt  a bit better but ended up being sore the next day and tinder....Resting


April 16

REST

April 13, 2015

4 Miles -

1 - 7:40
2 - 8:00
3 - 8:30
4 - 8:34

My left hip-flexor is strained...this affected my run as my right leg compensating I believe.  Rolled a lot on it and stretched a bunch yesterday...It feels a bit better but going to take it easy on it.

Push-Ups

3 x 35

Mixed Push-Ups

3 x 24
*6 Diamond, 6 Hand Release, 6 Wide, 6 Regular


Dumbbell Curls

25 x 15 x 3

April 9-12

Will Update this later.

April 7-8

Tuesday
2 Miles Easy - 15:58
*basically taught correct form and pointed out issues with my brothers squat and deadlift technique.
4 x 8 - 235 (just to get some movement in)


METCON

6 Min AMRAP
25 yard Heavy Bag Carry (120pounds)
6 Burpees


8 Rounds

_____________________________________________________________________________________________

Wednesday

3 x 10 pullups randomly throughout the day.

REST

March 31 - April 5, 2015

Late update....I was out of town unexpectedly due to Grandfather passing away.

Tuesday - March 31, 2015

- Warm Up -
1 Mile Jog - 8:00
Light Weight Shoulder Presses


"FRAN"
21-15-9
Thrusters (95)
Pull-Ups - My pull ups were mostly strict..cant kip on a bar that's not very high off the ground.

8:24


Tabata Push-Ups

15-15-15-15-13-10-10-10


EMOM for 10 Minutes
10 Back Squats at 135lbs
*Successful, did 20 reps on the last minute.

_________________________________________________________________________________

April 1 - 3

Didnt work out at all really....did a small METCON Friday night.

AMRAP in 10 Minutes
5 Burpees
10 Push-Ups
15 Squats

10 Rounds + 4 Burpees

_________________________________________________________________________________

April 4

2 Mile Run - 14:32
1 - 7:07
2 - 7:25

* Was super happy to run...My legs felt like trash after all the car rides.

_________________________________________________________________________________

April 5

Rested to start the next week fresh....Considering this week a Deload week and moving forward.

5 Mile Run

5 Miles - 40:38(PR)

Splits
1-6:59
2-8:20
3-8:33
4-8:30
5-8:16

*Happy with this considering its my first timed 5 mile run and I didnt feel great during the run but no complaints!

March 27 - March 29

Friday - March 27, 2015

Warm Up
50 Jump Ropes
3 Rounds
 - 2 Pull-Ups
 - 3 Burpees
 - 4 Pushups
 - 5 Squats
13 Pullups

Front Squats
2 x 10 @ 135
1 x 5 @ 225
1 x 1 @ 275
2 x 1 @ 295, Failed...I wasnt bracing correctly and falling forward in the bottom of the squat.
1 x 1 @ 295, Successful Lift
1 x 1 @ 300

*Was really happy with these.

10 Minutes Later

1 Mile Intervals
1 - 6:49
2 -7:17

Shoulder Pyramid w/ Barbell(45lbs)
10-20-30-20-10 - Standing Press


* I had a headache starting this entire workout...so I am overall pretty happy with it.  Only did two intervals due to legs being somewhat tired after squatting heavy,

Saturday - March 28, 2015
Rested and visited with family and friends.

Sunday - March 29, 2015
6 Mile Ruck - 1:21:09
*I tried something different in terms of foot prep and it turned around and made it 10x worse.

Rest Day

Rest!!!!!!!!!

Foam rolling and recovery

Push-Ups
30
2:00min rest
40
2:00min rest
50

March 25, 2015

WU
-20 air squats
-20 fire hydrants (per leg)
-20 calf raises
-20 yards kick backs
-20 yards lateral bounding


4 Mile Run - 31:46(PR)

Splits
1 - 7:03
2 - 8:25
3 - 8:20
4 - 7:58

Foam rolled and Stretching for 30 minutes.

Current PR's

Creating a PR page to update in the future, while I have some lifting PRs in the past I rather update them more accurately.

PRs

Running:
400m - 1:08(old)
800m - 2:50
1 Mile - 6:27
2 Miles - 14:18
5k - 23:30
4 Miles - 31:46
5 Miles - 40:38

Rucking:
6 Miles - 1:19:01
*All rucking is done with 50lbs and Combat Boots.

Lifting:
Front Squat - 300lbs
Back Squat
Deadlift
Press
Clean & Jerk
Snatch

Calisthenics:Push-ups - 96 in 2:00( chest to palm and full lock out)
Sit-ups - 88 in 2:00 (U.S. Army Standards)
Pull-ups - 16
Dips -      ??     /  20 w/ 50lbs
Bar Muscle Ups - 10 Unbroken
Ring Muscle Ups - 2 Unbroken (technique needs work)

Swimming:
500y - 8:56 (CSS)
2 Mile Ocean Swim - Don't Remember Time - Finished

METCON

1 Mile WU – 7:44

Shoulder Work – Did an old school lifting session since a friend that competes in figure was in town.


Seated Dumbbell Press
3 x 6 @ 70lbs
*burn out with 30lbs after last set -35reps
Laterall raises
SuperSet - Front Plate Raises / Reverse Flys
SuperSet - Barbell Shrugs / Hex Bar Shrugs


METCON

21-15-9
Thrusters @ 95lbs
Burpees
24” Box Jumps
9:25

2 Mile Run - 14:18(PR)

Splits
1 - 6:56
2 - 7:22

*I was really happy and excited after this run....I could see improvement before but this timed run really shows my hard work paying off!

Had an awesome lifting session with a friend!

Pull Ups 
3 x 12

Deadlifts
1 x 10 - 185
3 x 3 - 375

EMOM
3 Reps @ 315 for 5 minutes

AMRAP tell Failure
30 reps @ 225

Super-set Reverse grip barbell rows / Dumbbell rows

4 x 10/6
  -135lb barbell rows / 70lb Dumbbell rows

March 20-22

March 20, 2015

1 Mile Intervals x 3

1 - 6:27(PR) I honestly thought I could of hit sub 6 here until about 0.75 and it sucked that last 0.25 mile
6 minute rest
2 -7:15
*My buddy I haven't talked to in forever ended up calling and we talked for about 20 minutes, I almost called it after but did that last one as soon as we hung up.
3 - 7:14

_________________________________________________________________________________

March 21, 2015

Much Needed Rest Day

_________________________________________________________________________________

March 22, 2015

6 Mile Ruck w/ 46 Pounds Dry - 1:19:03

March 19, 2015

Bench / Pushup Super Set
2 x 225 / 20
2 x 225 / 20
2 x 225 / 20
2 x 225 / 20

Hand Release Pushups
3 X 10

Mixed Pushups X 1
5 Reps for each hand Position
-Hand Release Pushups
-Regular Pushups
-Wide Pushups
-Diamond Pushups

Dumbbell Shoulder Press Pyramid - 20lbs
10-20-30-40-50-40-30-20-10

Core
1 x through

1:30 Lever
1:00 Left Plank
1:00 Right Plank
1:30 Plank
2:00 Leaning Rest
25 Leg Raises
25 Four Count Flutter Kicks
Lever to Failure

March 17-18

March 17

1 Hour Ruck.  45lbs

Group PT.
_____________________________________________________________________
March 18

Easy Run


4 Miles - 32:55

Splits
1 - 8:06
2 - 8:23
3 - 8:01
4 - 8:25

Deadlifts

2 x 10  @ 135

2 x 10 @ 225

3 x 5 @ 350

Front Squats

2 x 10 @ 135

5 x 2 @ 255

March 16, 2015

3 Miles - 23:53

Splits
1 - 7:06
2 - 8:12
3 - 8:35

 *Definitely have to get accustomed to the heat.

Cut grass for an hour(push mower) to rest before lifts/METCON.

Clean and Jerks

2 x 5 - 135

3 x 3 - 155

5 x 1 - 185

METCON

21-15-9

Thrusters 95lbs

Burpees Over the Bar.

9:34

March 12, 2015 - March 15, 2015

March 12, 2015

2 Min Max Pushups : 79
2 Min Max Situps: 78
1 Min Max P/S: 49/38

*I was pretty happy with these numbers considering everything I have done this week, Feel pretty beat down right now tho but it is early and didn’t sleep well.


Wanted to do Clean and Jerks but felt weak after that,

10-20-30-40-50-40-30-20-10

Dumbell press with 20 pounds.

_______________________________________________________________________________

March 13, 2015

1 Mile Intervals w/ 8 min rest between sets

1 - 6:43
2 - 7:03
3 - 7:10

*PR on intervals

Bench 

2 x 10 135

2 x 8 185

5 x 1 225

1 x 1 255

Was just getting some strength in, chest was a little sore from the day before.

Weighted Pullups

5 x 2 w/ 45lbs

1 x 1 w/ 60lbs(PR)

_______________________________________________________________________________

March 14, 2015

6 Mile Ruck for Time w/ 46lbs

1:26:02

_______________________________________________________________________________

March 15, 2015

2 Mile Run - 15:26

*I listened to my body and instead of doing 4 I did a medium 2 miles as a recovery.

March 11, 2015

Recovery Run

3 Miles - 25:33

*I could definitely tell I have not had an off day from running or rucking since last Thursday, this "easy" run turned out to be not so easy...my legs were smoked!!!


Deadlifts

1 x 10 135
1 x 10 225

3 x 3 315
5 x 1 375
2 x 2 375

1 x 2 405
1 x 1 415

*I approached this hesitantly, I haven't deadlifted much and did not want to jump up to much.

Pullups
12, 8, 4, 10, 8

Superset
Reverse Grip BB Rows(135)/DB Rows(60)
3 x 6/6

March 10, 2015

3 Mile Ruck w/ 46lbs  -  41:01

March 6 - March 9

March 6, 2015

3 x 1 Mile Intervals

1 - 6:46
2 - 7:09
3 - 7:07

*Personal best on the intervals....I was really proud of this.

Pullups
3 x 5 w/ 30lbs
1 x 10
1 x 7,3(failed getting 10)

Dips
5 x 5 - 50lbs
1 x 25

Pushups
3 x 30

Curls - not important to log.
________________________________________________________________________________
March 7, 2015

Speed Ruck

2 Miles - 24:02

* Starting my ruck plan this week.  1 Hour on Tuesdays and a set distance on Saturdays.
________________________________________________________________________________
March 8, 2015

4 Mile Run - 32:38
Splits
1 -7:14
2 - 8:13
3 - 8:51
4 - 8:20
*not a great run, didn't feel it and did not wait long enough after eating a huge lunch, felt lethargic.
________________________________________________________________________________
March 9, 2015

1 Mile Run - 6:28 (PR)

Snatches/OH Squats
3 x 5 Snatches w/ 5 overhead squats on last snatch @ 95lbs
1 set @ 115
2 sets @ 135

FRONT SQUATS
135 x 10
185 x 10
225 x 3
245 x 6
225 x 3

225 x 3
225 x 8

CORE

60 Situps

100 Hanging Knee Raises

Thursday, March 5, 2015

Took the Day off mostly.

Mobility Work
Foam Rolled/Lacrosse Ball for about 20 minutes

Shoulder work

Then

Dumbbell Press Pyramid w/ 20lbs

10
1:00 min Rest
20
1:00 min Rest
30
1:00 min Rest
40
1:00 min Rest
50
2:00 min Rest
40
2:00 min Rest
30
1:00 min Rest
20
45 Second Rest
10

March 2- 4, 2015

March 2

3 Miles - 22:51

Splits:
1 - 6:59
2 - 7:52
3 - 8:00

_____________________________________________

March 3

4.2 Mile Ruck w/ 40lbs - 56:02

_______________________________________________

March 4

Squats
2 x 10 - 135
1 x 10 - 185
1 x 5 - 225
3 x 3 - 315

Deadlifts
2 x 10 - 135
6 x 6 - 225

* Kept these generally light because I thought I was racing Saturday.

3 x 40yard OverHead walking Lunges ( 45 pound plate)

Core

1 x Through

50 Situps
10 Toes to Bar
1 Min Plank
2 Min Leaning Rest
50 Leg Lifts

6 x 5 Pullups - done randomly throughout workout.

1 Mile Run (flushing lactic acid out) - 8:32

Feb 27 - March 1

Friday, Feb 27

Just messed around on a rest day.

Muscle Ups
4 x 1

5 Rounds

3 Toes To Bar
5 Clean and Jerks @ 115

5 Rounds

10 Deadlifts @ 115
5 Snatches @ 115

1 Round (tested out 15.1)

15 Toes to Bar
10 DeadLifts
5 Snatches

__________________________________________________________

Saturday, Feb 28

2 Mile Ruck - 25 Minutes w/ 45LBS

New boots so I got to practice some on the fly footcare! fun stuff.

Ruck training goes way up starting this week so I did a quick 2 miles to break in the new Nike SFB boots.

______________________________________________________________

Sunday, March 1

4 Miles - 31:41 (PR)

1 - 7:14
2 - 7:47
3 - 9:02
4 - 7:38

Feb 25, 26

Feb 25, 2015
-----------------------------------------------------------------
3 Miles - No idea on time.

1 x 10 *1 snatch 2 overhead squats @ 95LBS
1 x 10 Thrusters @ 95LBS
1 x 10 *1 snatch 2 overhead squats @ 115LBS

1 x 10 Thrusters @ 115 LBS
1 x 10 *1 snatch 2 overhead squats @ 135LBS
1 x 5 Thrusters @ 135LBS

4 x 1 Ring Muscle Ups

This was just all technique work and getting comfortable throwing the bar around since I've been away from bumpers for a few months. I could tell a big difference in my flexibility which is awesome.

1 x 10 Squats @ 135
5 x 5 Squats @ 225
Kept it light

-------------------------------------------------------------------

Feb 26, 2015

Easy 6 Miles - 54:00

Kept an even 9 minute pace....this was supposed to be and easy run which it was besides the cold sucking the joy out of my soul....

Feb 23, 24

Had an extremely busy 2 days.....

Feb 23,

2 Miles on Hotel Treadmill - 15:16
50 Pushups


Feb 24,

After an extremely extremely LONG DAY....3AM - 4PM

4 Miles - 31:56 (PR)

Splits
1 - 7:10
2 - 7:50
3 - 8:53
4 - 8:03

2/20 - 2/22

Friday, 2/20

3 x 1 Mile Intervals

1 Mile - 7:12

1 Mile - 7:45

1 Mile - 7:40

* It was so cold! It felt like running with a plastic bag over my face, knee felt great

3 x 16ft Monkey bars
5 x 20ft Parallel bars with 15 Dips, 5 at start, 5 at middle, 5 at end.

2/21 - Range time for 3-4 hours.
2/22 - Rest

*I was upset my schedule got in the way of some stuff I wanted to do but I don't think the rest will hurt and it definitely helped my knee heal even more.  Unfortunately my run today will be on a treadmill probably.

Thursday, February 20, 2015

Knee feels 100x better, didn't ruck yesterday just to make sure everything's okay

Pull-up/Push-up Pyramid
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
1x Pull-up
2x Pushups

*This got nasty after the first half up!  Pushups were a breeze...Pullups on the other hand.

Core Work:
1 x through

1:30 Lever(6inches)
1:00 Left Plank
1:00 Right Plank
1:30 Plank
2:00 Leaning Rest
25 Leg Lifts
25 4-Count Flutter Kicks
1:00 Lever

* only took a few seconds to adjust timer between each movement

METCON

21-15-9 W/ Elevation Training Mask set at 8,000ft
50lb Dumbell Snacthes
Burpees

Time - 5:32

* Scarred the crap out of some people with that mask on lol

Wednesday, February 19, 2015

Jogged 45 minutes.... I didnt track the distance I was just going slow and testing out my knee which seemed to be irritated...it held up just fine...going to take another day and test it out again Friday.

Monday, February 16, 2015

2 Miles:
Splits:
1 - 7:07
2 - 7:41

Light Bench Press

2 x 10 @ 135

2 x 10 @ 155

1 x 6 @ 185

1 x 3 @ 205

1 x 3 @ 205

1 x 5 @ 205

3 x 30 push-ups

3 x 12 Standing Military Press @ 95 lbs

Pull Up Pyramid With 15 Pounds

5 -4-3-2-2-2-3-4-5

Thursday, February 12, 2015

4 Mile Ruck - 54 Minutes w/ 40LBS

*Feet felt good, really learning how to take care of them while using boots.

Light Squats

2x10 135

2x5 225

3x3 275

Wednesday, February 12, 2015

Mile Repeats and PT

1 Mile - 6:53
20 Squats
20 Sit Ups
10 Toes to Bar
20 Lunges

1 Mile - 7:13

20 Squats
20 Sit Ups
10 Toes to Bar
20 Lunges

1 Mile - 7:45 ( Had to kick a dog in the face trying to come after me, still think it would be around 7:35-7:40 uninterrupted)
20 Squats
20 Sit Ups
10 Toes to Bar
20 Lunges

*felt pretty good, should of pushed harder on the last mile,  I really need to make sure I am getting my lifts in next week.  Next week will be the first weekend I am not running a 5K or going out of town... so ill have more training days, pretty excited about that.

Tuesday, February 11, 2015

3 MILES - 23:34

Splits
1 - 7:08
2 - 8:40
3 - 7:46

Again I felt like crap during this run.... I believe I am going to go to the doctor today or tomorrow depending on my schedule..... I feel okay but I am coughing up stuff constantly. Still happy that a tough run was faster then what I use to run on a good day!

*Immediately after 

1 Mile Ruck - 45 Pounds

12;38

Wanted 3 miles but had to go back to work....I need to stop volunteering for stuff,  I got some much needed good sleep last night...didnt wake up coughing like I had been the past few nights.

Monday, February 9, 2015

4 Miles - 33:51

Splits
1 - 7:18
2 - 8:26
3 - 9:01
4 - 9:06

I did not feel good on this run....I could feel the horrible nutrition and WAY to much caffeine I had during the day, thinking it would help since I didn't sleep much. I definitely wont be doing that again, I had more sweets Saturday - Monday morning then I had all of last year probably. Overall tho I am happy with this "bad" run because my bad runs are still faster then my good runs use to be.

I couldnt resist this obstacle course type workout,

6 Rounds

2 Pullups

16ft Monkey Bars

5 Dips

20ft Parallel Bars

250 yard jog to recover

3 x 20 Hand Release Pushups

February 5-8, 2015

Sorry for the delay in posting, I was pretty busy and away from my computer the entire time.

Thursday, February 5, 2015

I was suppose to take today off but did a little in the hotel.

Tabata Push-Ups
24/20/20/20/20/17/15/12 - 148

* I will get 20 for all 8!!!!!!!!!!!!!!!!

1 Mile On TreadMill - 6:56
* Thursday was by far the worst with my cold.

Pull Ups
3 x 6

4 Count Flutter Kicks
1 x 50
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Friday, February 6, 2015
Friday was an extremely frustrating day , could of used a nice workout but it was a scheduled off day.


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Saturday, February 7, 2015
5K Race
23:35

I felt good about this race....all splits were sub 8....I got frustrated in the start because I was in the back and it took me 20-30 seconds just to get out of the crowd.

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Sunday, February 8,2015
rest


* I was extremely happy with this week,... while I missed a lot of Strength training I am still happy, I was Sick and still got all my mileage in and some PT.  I will be out of town the 13th to the 16th so hardcore training until then.

So I didn't push this run at all and really enjoyed it and still managed a better time. I hit 6 Miles in 52:02 and was like hey that's faster then my last time....hell ill just run for an hour....got to one hour and was like hell i have to be close to 7 miles.

7 Miles - 1:00:48

Splits:
1 - 8:08
2 - 8:52
3 - 8:25
4 - 8:50
5 - 9:00
6 - 8:47
7 - 8:46

*Miles 4.5 - 5.5 were hilly trails through the woods. Had a buddy join me at mile 4.

I feel a LOT better today and will do some lifting...been avoiding it because I didn't want to do to much while not feeling well.

Tuesday, February 3, 2015

I did not feel good but managed a PR.

3 miles - 22:46

Splits
1 - 6:56
2 - 8:03
3 - 7:47

*not gonna push to hard on this 6 miles today....still not 100% but feel much better then i did yesterday. The only thing that concerns me about that PR is my watch was way off. My phone app MapMyRun was consistent (marked one mile at the same spot as usual) but my watch was a quarter mile behind when i finished. I am going to get a pedometer and find out for sure but I believe my watch was just off...it happens every so often due to cloud coverage .....but I am still skeptical.

Upperbody Endurance:

Pyramid

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Pullups - 1

Pushups - 2

Dips - 2

Situps - 3

Example :

Round 1

1 Pullup

2 Pushups

2 Dips

3 Situps

Round 2

2 Pullup

4 Pushups

4 Dips

6 Situps

Monday, February 2, 2015

4 Miles - 32:15  PR!

Splits

1 - 7:07
2 - 8:33
3 - 8:34
4 - 8:01

* I have been coughing slightly since Saturday and have some congestion but I don't feel to bad.  I planned on doing more after my run but decided to take some meds and get some rest.

January 30-31, February 1, 2015

Friday, January 30, 2015
Off

*Foam rolled and stretched,  started coming down with a slight cough and sinus stuff.

Saturday, January 31, 2015

5k Trail: 26:55


*Man was this a hard 5k route....when I signed up and saw the course via satellite I was thinking dirt roads.  I was very mistaken, the trail was hardcore being led by a 4 wheeler..... I felt like i was literally crawling up some of the hills.

Sunday, February 1, 2015

Off day with some active recovery

Pushups
3 x 40

Crunches
2 x 50

Foam roll and stretch.

WU 
Exercise band movements

Pull Ups
3x3 body weight
1x3 45 pounds
1x3 55 pounds
1x2f 65 pounds  ( failed on third rep...some people would of counted this rep but my chin was not fully over)
1x3 45 pounds


Bench Press
1x10 135
1x5 205
1x3 225
1x2f 245
1x3 225

Dumbell Rows

3x10 70 pounds

Military Press
1 x 10 50 LBs
2 x 8 60 LBs

Farmers Walks 25 Yards
1 x 315
3 x 225

* While Other person did the walk, continous press with 45 LB plate.  I got about 30 presses each resting period


21 DeadLifts for time @ 225LBs
36 Seconds

Wednesday, January 28, 2015

6 Miles - 53:10

Splits
1 - 8:16
2 - 9:06
3 - 9:04
4 - 9:16
5 - 8:56
6 - 8:32

Not gonna lie I went into this a pretty weak mindset.....I was tired and not feeling awesome. I told myself this would just be a long slow run and my mind did not get right ( thus my body ) until about 4.8 miles in.


3 x 20 Dive Bombers
Plank Work


* Didn't hit weights just due to being so tired, feeling much better today after finally catching up on my sleep. Excited to hit some weights and maybe even get some 20-100 yard sprints in.

Tuesday, January 28, 2015

3 Miles - 24:09

Splits
1 - 7:19
2 - 8:42
3 - 8:09

Still faster then last week but I was worn down on this run.... my hips were tired but my diet was on point....I believe the 4 hours of sleep had 99% to do with it.

50 Pull-Ups For Time:
9:26
* this was not very accurate because I had to share the pull up space with someone that was slow.

I wanted to squat and do some one legged dead lifts but my workout was cut short due to being on call and called back to work.

Monday, January 27, 2015

4 Miles - 33:16

Splits:
1 - 7:18
2 - 9:18
3 - 8:40
4 - 8:00

Decided to do a circuit for my lift and cals yesterday,

3 rounds :

Buy In: 100 Jump Ropes

10 Bench @ Bodyweight

5 Man Makers with 30 lb dumbells

20 pushups

20 situps

Update

I was off the grid Friday - Saturday hunting.

Sunday, January 25, 2015
RUCKING - 45lbs
3 Miles - 46 minutes.

This ruck was not hard at all PHYSICALLY,  I am well beyond the physical capability to keep a 12:00-13:30 pace , and here is the catch, with tennis shoes on.  I have some new boots I am breaking in and after mile two my heels were pretty much raw.  I am doing this on purpose to break in my boots, toughen my feet, and learn how to properly take care of my feet (what works for me).

Thursday, January 22, 2015

Bench
2 x 10 135

1x10 185

3x3 255

3 sets of max pushups to failure

Barbell bent over rows

1 x 10 135

3x3 260


Deads
EMOM
2 reps every minute for 5 minutes
@ 385
Touch n Go reps

3x40 situps

Wednesday, January 21, 2015

6 Miles 53:44

Splits
Mile 1 - 7:43
Mile 2 - 9:19
Mile 3 - 9:01
Mile 4 - 9:34
Mile 5 - 9:07
Mile 6 - 9:00

* Miles 1.25 - 3 miles was some serious trail running that i found accidentally, it was a really nice run but most of it was soft dirt/sand/grass.

* Miles 3-5 I thought i was going to shit myself lol

Pull-ups / Dips

6 x Strict Pull-ups / 10 Dips
6 x Strict Pull-ups / 10 Dips
6 x Strict Pull-ups / 10 Dips

4 x Wide Grip Pull-ups / 10 dips
4 x Wide Grip Pull-ups / 10 dips
4 x Wide Grip Pull-ups / 10 dips

8 x Chin Ups / 10 Dips
8 x Chin Ups / 10 Dips
8 x Chin Ups / 10 Dips

Excited to hit some weights today.

Warm Up

20 squats
20 fire hydrants
20 leg swings
25 yard kickbacks
25 yard lateral bounding

3 miles - 24:26

Splits
1 - 7:19
2 - 8:54
3 - 8:13


I wasn't sore but my hips/legs were tired, I could definitely feel the ruck w/ 60 pounds Monday. Still not horrible tho.


Tabata Pushups
20, 20, 20, 20 , 17, 14, 12, 10 - 133

* I really want to be able to hit 20 for all 8 rounds.

Monday, January 19, 2015

Warm-up: 20 squats 20 fire-hydrants 20 calf raises 20 legswings


4 Miles - 34:10


Splits:


1 - 7:28
2 - 9:17
3 - 9:11
4 - 8:14


Cooldown:


400m Walk


20 Minutes stretching and Foam rolling

Ruck - I rucked for time of 1 hour.  Not sure the distance, probably 3 something)  but I know my pace was dropped significantly ( normally 12-14 minute pace) but thats due to the terrain I choose,  lots of off road brush, rocks and BIG hills.

Friday, January 16, 2015

800m Warmup

2x

1 mile intervals

7:08

7:46

*I was really testing the grounds for these since I will start doing them more.

Saturday, January 17, 2015

Did a 5k in support of my sister and she did great!  Will update what else I do later.

January 14, 2015


3.05 Miles : 23:53

Mile 1: 7:15
Mile 2: 8:38
Mile 3: 7:45






*Having a plan truly makes a difference I am so pumped.






January 15, 2015



I was going to do my 1 mile intervals today but my legs are pretty smoked....I will just do some light recovery work today.

January 13, 2015

Squats

2x10 135
2x10 225

Working Set:

Every Minute on the Minute (EMOM)
1 squat @ 315

* I was way to modest with this, I should of done 355


Core:
2x:
1:00 lever
1:00 l-side plank
1:00 r-side plank
1:00 plank


Pushups:

4x25

2x 10 narrow, 10 normal, 10 wide

January 12, 2013

4 Miles Easy - 35.40

* this was a rough run even tho the pace was slow due to not feeling to great and some stomach issues I've had the past two days.

15 minutes Later

5 Sets

6 pullups / 10 Hanging straight leg raises
6 pullups / 10 Hanging straight leg raises
6 pullups / 10 Hanging straight leg raises
6 pullups / 10 Hanging straight leg raises
6 pullups / 10 Hanging straight leg raises


5 sets

10 Dips / 10 Dumbbell Curls 25#
10 Dips / 10 Dumbbell Curls 25#
10 Dips / 10 Dumbbell Curls 25#
-Went Non stop through the last two sets-
10 Dips / 10 Dumbbell Curls 25#
10 Dips / 10 Dumbbell Curls 25#

January 9, 2015

1 Mile jog -7:39

Didn't push this run to stay fresh for Sunday.


January 10, 2015

Rest

*stretched a bunch and stayed limber


January 11, 2015

PT TEST

Found out I have a physical obligation to complete Sunday so my workouts have been to recover/taper down.

Tuesday, January 6, 2015

REST

Wednesday, January 7, 2015

3 x 30 pushups
3 x 25 situps

2 Miles - 16:50
Nice and easy workout to relax and recover.

Thursday , January 8, 2015

REST

January 5, 2015

MOCK PT

2 MIN MAX PUSHUPS - 94

2 MIN MAX SITUPS - 83

2 Mile Run:  16:00

I don't know what happened here but I felt like crap during this run....complete crap.....8:00 mins is my current 3 mile pace.  My diet probably had something to do with it but no excuses time to move on to the next one.

1/3/15 & 1/4/15

1/3/15

I ran a moderate mile 

1 Mile - 6:40

Pullup pyramid down

10-9-8-7-6-5-4-3-6

I ended up just doing a bit on the last two rounds instead of 2 and 1

1/4/15

I planned on Rucking and doing some interval work today, but I have decided to take today to plan and organize my training for the next few weeks so I am not scattered brained.  Also will do some grocery shopping and house work.

Training Day, Thursday, January 1,2015

Started the new year off with a 5k!

24:28

Tabata Situps - 10

Training Day, Wednesday, December 31, 2014

I originally was going to take off the 1st as a rest day but decided to do a run on the first to start my new year off right. Wednesday was nothing hard, besides doing it 30 minutes after eating breakfast.

8 rounds

7pullups
25 pushups
25 situps

Training Day,Tuesday December 30, 2014

Squats

I de-loaded this week with squats so nothing to harsh.

2x10 @ 135
1x5 @ 225
3x3 @ 275

Accessory work

Leg Curls
Leg Extensions


I always try to engage the fast twitch muscles in my leg after squats so I resorted to box jumps, the box jumps turned into a obstacle course we ran about 10 times all together with modifications every run. After running  course we Rock Climbed until my shoulders were absolutely on fire,

SWIM

My original plan was to swim 5 sets of 100's.
2x100 - 1:48, 1:45
1x300 - 5:52

All laps are done with the combat side stroke.

1x25m underwater swim - PASS