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

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March 21, 2015

Much Needed Rest Day

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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.
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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.

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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)

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March 14, 2015

6 Mile Ruck for Time w/ 46lbs

1:26:02

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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.
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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.
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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.
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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

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March 3

4.2 Mile Ruck w/ 40lbs - 56:02

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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

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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.

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Sunday, March 1

4 Miles - 31:41 (PR)

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