Feb 25, 26

Feb 25, 2015
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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

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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.