Jan 16th- Jan 22nd

“Do what you can, with what you have, where you are.” - Theodore Roosevelt

Monday:  

-- Got home late last night and of course I could not sleep right away.  Finally fell asleep around midnight which meant I slept in until 8am this morning.  Late for me.  Just did not get a lot of sleep the past few days so it was much needed.  Rest day from running today but may hit the gym some.

10:30 am:  1 hour at the gym.

Warmup:  Rowing, mobility and some drills

4 RFT: Walking Lunges and AbMat Sit-ups : 16 mins 39 secs | Rx'd

4 rounds of:

Walking Lunge, 100 m

50 AbMat Sit-ups

Spent the rest of the hour doing PT and mobility work.

4 pm:  Jeff Browning's Tough 21 workout in the garage...  https://youtu.be/JTf1Ro6FzeQ  followed by 35 mins in the sauna.

Tuesday:  

9 am:  6.35 miles averaging 7:55 pace.  Easy out and back on the Dirty Biz loop from the Coalton Trailhead.  Super chill and took about mile and half to get warmed up and feeling normal.

2 pm:  45 mins Lifting in the garage.

Warmup:  Airbike, mobility and light squats

Wendler Back Squat: 2440 lbs 

Sets

5 Back Squats, 75% 1RM | 155 lbs

3 Back Squats, 85% 1RM | 175 lbs

1 Back Squat, 95% 1RM | 6 reps, 190 lbs

4 RFQ: Pistol (Right Leg)s and Pistol (Left Leg)s : used rings for balance

4 rounds of:

10 Pistol (Right Leg)s 

10 Pistol (Left Leg)s 

GHD Hip Extensions : 3x15 

Sets

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

Russian Twist : 20-20-20 :

Sets

20 Russian Twists | 25 lbs

20 Russian Twists | 25 lbs

20 Russian Twists | 25 lbs

--followed with 30mins in the sauna.

  

Wednesday:

NOTE:  Weight check-  173.6lbs with 10.7% body fat.  Down another pound which I’ll take with the travel the past week. Was expecting to gain a little so that was a surprised this morning.

8:45 am:  1:30 in the gym.

Warmup: Rowing and mobility

Wendler Shoulder Press: Week 3 : 1670 lbs
Sets
5 Shoulder Press, 75% 1RM | 100 lbs
3 Shoulder Press, 85% 1RM | 110 lbs
1 Shoulder Press, 95% 1RM | 7 reps, 120 lbs

DB press : 4x10 : Completed | Rx'd

FT: Rope Climbs and Overhead Squats : 14 mins 21 secs | Not Rx'd
5 Rope Climbs
35 Overhead Squats, 40% 1RM | 75 lbs
4 Rope Climbs
28 Overhead Squats, 40% 1RM | 75 lbs
3 Rope Climbs
21 Overhead Squats, 40% 1RM | 75 lbs
2 Rope Climbs
14 Overhead Squats, 40% 1RM | 75 lbs
1 Rope Climb
7 Overhead Squats, 40% 1RM | 75 lbs

-Then-

Giddyup 12 Circuit

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Forward knees-over-toes deep lunge w/ reach overhead
Rocking calf raises w/ ankle - metatarsal touch (ankles never come apart!)

Core (30 reps or 15 per side):
Oblique press
Hollow rock leg raises
Bird dog planks
Glute-bridge heel raises
Bicycles

Upper Body:
40 to 60 Push-ups 
20 to 30 Pull-ups 

2:30 pm:  7.9 miles averaging 7:45 pace.  Easy jog on the mill due the blizzard outside.  Did not want to risk a fall so stayed inside. Did do 5x30sec in the middle of the run at sub 6 pace to blow out the carbon.

Thursday:

9:30 am:  1 hour at the gym.

Warmup: Airbike, mobility and drills.

AMRAP 12 mins: 166 reps

12:00 AMRAP:

max rep Dumbbell Hang Squat Cleans, 35% 1RM, 1 min | 30 lbs

max rep Burpees, 1 min

max rep Toes-to-bars, 1 min

max rep Dumbbell Hang Squat Cleans, 35% 1RM, 2 mins | 30 lbs

max rep Burpees, 2 mins

max rep Toes-to-bars, 2 mins

max rep Dumbbell Hang Squat Cleans, 35% 1RM, 1 min | 30 lbs

max rep Burpees, 1 min

max rep Toes-to-bars, 1 min

2 pm:  7.3miles w/ 700ft of vert averaging 8:15pace.  Easy cruise up and down McCaslin on the section with the most hills to get in some vert. Bike lane was clear of ice and snow which was nice. Legs are full of lead today.  Followed with 30mins in the sauna once I got home.

Friday:

7 am:  Skimo 4 miles w/ 2000ft of vert.  2 laps at Eldora before work.  Need to keep doing this 1-2 times a week.  So fun.

10:30 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

Weighted Pull-up :  615 lbs

Sets

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

Then

21-15-9: Pull-ups and Dumbbell Push Press : 3 mins 19 secs | Rx'd

21-15-9 reps of:

Pull-up

Dumbbell Push Press, 40% 1RM | 35 lbs

3 pm:  42 mins in the garage gym followed by 30mins in the sauna

Giddyup Circuit 2.0

How to: https://youtu.be/XV5ypk19jZg

Core (30 reps or 15 per side):

Crunches

Oblique press

Hollow rock leg raises

Side Crunches (elbow to leg lift)

Glute-bridge clams (optional w/ band)

Curl crunch

Russian twists

Bicycles

Bent knee side planks

Planks 2 min

Legs (30 reps or 15 per side):

Air squats

Side Lunges w/ arms overhead

Bulgarian split squat

Runner arabesque w/ high knee hold

Step back lunge w/ high knee hold

Figure 4 squat

Calf raises on a step

Wall sit 2 min

Upper body (minimum 5 sets, up to 10 sets if you're feelin' saucy!):

10 push-ups / 5 pull-ups

(Or as many as you can do of each)

Saturday: 

9 am:  1 hour at the gym... hit up the gym while waiting for it to warm up some this morning. 10 degrees out there.

Warmup: Airbike, mobility and drills.

6 RFT:  17 mins 42 secs | Rx'd

6 rounds of:

40 Double Unders

20 Wall Balls, 20 lbs

20 Box Jump Overs, 24 in

--- that one was rougher than it looks... 

11 AM: 13 miles w/ 2500ft of vert averaging 10 min miles.  Started at Mt Santias trailhead and ran an out and back up Sunshine Canyon to just under the 8,000ft level.  Man I had no power on the uphill and walked more than I would have liked.  Gym took more out of my legs this morning than I thought.  All good though..

Sunday:

10 am:   22 mile ride w/ 1900ft of vert in about 2:30 with Paula.  Old Man Winter training ride from Golden around the Lakewood area.  More climbing than expected which I need.  Felt pretty damn good on this ride, lots of stops waiting for the group to come back together.  Pretty tired afterwards so moved the run that was for today to tomorrow.

Total Weekly Numbers

Solid damn week this week... need more running but did put in the time overall.  I feel like the fitness is finally starting to come back and my left leg is not aching all the damn time which has been a trend since last fall from the back injury.