August 7th- August 13th

“You've got to fight through some adversity. You've got to have some tough times. You've got to have some rainy days.” - Tom Izzo

--  Feels like adversity is all I have had since Hardrock.  Every week is a little bit better so there is that.   Just gotta keep going.

Monday:   

9:15 AM:  1 hour at the gym

Warmup: Jogging, mobility and drills

Chipper:  25 mins 43 secs | Rx'd

80 Pull-ups

80 Push-ups

80 Dumbbell Sit-ups, 35 lbs

80 Dumbbell Step-ups, 35 lbs, 24 in

2 PM:  Biked 11.2 miles w/ 500ft of vert in 50 mins.  Easy cruise from the house through Westminster Hills and an out and back on Dry Creek.  Perfect weather day!  

Followed this up with some PT and Core work in the garage for 20mins, Sauna for 20 mins and a cold plunge.

Tuesday:  

6:45 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

Complex:  1430 lbs 

Sets

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 125 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 135 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 135 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 135 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 135 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 145 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 145 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 155 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 160 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 160 lbs

-then-

24-16-8:  7 mins 15 secs 

24-16-8 reps of:

Dumbbell Hang Clean & Jerk, 40% 1RM | 35 lbs

Burpee Over Dumbbell

8 AM:  5.1 miles averaging 7:25pace.  Easy jogging over at Davidson Mesa after the gym.  Actually felt normal on today's run.  Seems that been only happening once a week or so lately so hopefully it keeps going this week.

8:40 AM:  1 mile cooldown walk in 16mins after the run.  Going to try and do this more often verses just stopping.

2:30 PM:  Bike 11.2 miles w/ 500ft vert in 50mins.  Easy cruise around the hood on a combo of roads and crush gravel trails. On the gravel bike.

Wednesday:

6:45 AM:  1 hour in the gym

Warmup: Airbike, mobility and drills

AMRAP 12 mins:  7 rounds | Not Rx'd

12:00 AMRAP:

Run, 200 m

3 Power Snatches | 75 lbs

6 Overhead Squats, 50% 1RM | 75 lbs

Switched to front squats halfway due to pinch in my shoulder 

2 PM: 5.1 miles averaging 8:20 pace.  Easy cruise around the hood. Only goal was to keep the HR under 150. Did creep up a couple of times due to the heat and small hill in which I would walk until it came down. 

Followed this up with a 1 mile cooldown walk and a 5 min cold plunge.

Thursday:  

  -NOTE:  Weight check in:  173.6 at 9.8% bodyfat…. No change at all for the past 3 weeks.

6:45 AM: 1 hour at the gym.

Warmup: Rowing, mobility and drills.

FT: 12 mins 35 secs 

30 Burpee Box Jump Overs, 24 in

40 Dumbbell Push Press, 40% 1RM | 35 lbs

50 Row Calories

40 Dumbbell Push Press, 40% 1RM | 35 lbs

30 Burpee Box Jump Overs, 24 in

8 AM:  5.1 miles averaging 7:40 pace.  Easy miles over at Davidson Mesa right after the gym.  Did take a work call towards the end of this.  Keeping HR around 140 for most of the run, give or take 5 beats either way.

Followed this up with a 1 mile cooldown walk

Noon:  Had a bike fit over at Build in Louisville by my PT Caitlin who is one of the best in the business I think.  She had gotten me to the starting line of both years of Hardrock.  Last year it was a torn calf issue and this year it was my back issues.  The bike has been locking up my back anytime I go over an hour so hopefully this will help some.

2 PM: Bike 10.4 miles w/ 500ft in 48 mins.  Easy ride on Blueberry (mountain bike) after the bike fit.  Seems to have made a difference in the upper back/neck pain I have been dealing with when riding.  Did replace the stem as part of it as well for a little bit more reach.

Friday:

6 AM:  5 miles averaging 8min pace.  Easy jog from the house over to Westminster Hills for a lap then back.  Super chill jog at sunrise.  

Followed this up with a 1 mile cooldown walk.

9 AM:  1 hour at the gym.  Paula went with me today and she still likes me.  Imagine that!!  HA!

Warmup: Airbike, mobility and drills

AMRAP 5 mins:3 rounds + 12 Assault Bike Calories + 7 Front Squats | 91 reps
5:00 AMRAP:
12 Assault Bike Calories
12 Front Squats, 35% 1RM | 65 lbs

-rest 5 mins

AMRAP 5 mins: 4 rounds + 6 Assault Bike Calories + 6 Front Squats | 84 reps
5:00 AMRAP:
9 Assault Bike Calories
9 Front Squats, 45% 1RM | 75 lbs

-rest 5 mins

AMRAP 5 mins: 6 rounds | 72 reps | Rx'd
5:00 AMRAP:
6 Assault Bike Calories
6 Front Squats, 55% 1RM | 85 lbs

--Went home and did a cold plunge after this.  Had visions to ride this afternoon but did not feel like it.

Saturday: 

7 AM:  Walk 3 miles in 48mins.  Early morning walk. Was going to run but sore from yesterday and stomach was not happy with me this morning.  Followed this up with some light lifting in the garage doing bench press for about 15mins and a cold plunge.

--  Paula and I headed up to Sidney Nebraska right after this for my cousin Avery's baby shower.  She is almost like my kid since she used to live with me for 2 years while she was in school here.  It was also the first time Paula meet a bunch of my family.  Had a great time!  

Sunday:  

8 AM: 2 miles super easy on the track as a warmup before the workout below.  Jogged the straights and walked the curves

8:30 AM:  Done with Frank and Brett.  Been to long since I seen these guys.  Legs were smashed after this one.  I had visions of jogging afterwards but that did not happen.  About fell on my face at the end of this one when I took off for the mile run due to the legs giving out.

Chipper: 55 mins 20 secs | Rx'd

Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Dumbbell Snatches, 25 lbs
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Alternating V-up Toe Touches
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Walking Lunges
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Burpees
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Lateral Lunges
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 AbMat Sit-ups
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Squat Jumps
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Dumbbell Renegade Rows, 25 lbs
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Chopper Raises, 25 lbs
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Dumbbell Thrusters, 25 lbs
Run, 1 mi

3 PM: Walk 3 miles in 47mins.  Easy cruise around the neighborhood to loosen up the legs some plus it was the perfect day outside today.

Total Weekly Numbers

Not a lot of running this week but did get in good volume for everything else.  Slowly getting back to it week over week.  I do feel out of shape which I know is mostly bullshit in my head but does not change the way I feel.  Going to keep plugging away.