“It’s hard to see things when you are too close. Take a step back and look.” - Bob Ross
Monday:
7 AM: 1 hour at the gym
Warmup: Rowing, mobility
Row 500 m TT : 1 min 35 secs
Intervals
Row, 500 m | 1:35
-then-
AMRAP 20 mins:: 9 rounds + 2 Row Calories | 407 reps
20:00 AMRAP:
15 Row Calories
15 Bench Press, 40% 1RM | 95 lbs
15 V-ups
Row 500 m TT : 1 min 35 secs
Intervals
Row, 500 m | 1:35
-then-
AMRAP 20 mins:: 9 rounds + 2 Row Calories | 407 reps
20:00 AMRAP:
15 Row Calories
15 Bench Press, 40% 1RM | 95 lbs
15 V-ups
3 PM: 4.2miles averaging 8min pace. Easy loops over at the open space by the house. Just super chill afternoon miles.
4 PM: 1 hour in the garage gym followed by a 5min cold plunge
Weighted Step-up : 250 Reps
250 Weighted Step-ups, 45 lbs vest
Lifting: 3360 lbs
Sets
8 Romanian Deadlifts | 95 lbs
8 Romanian Deadlifts | 115 lbs
8 Romanian Deadlifts | 135 lbs
10 Dumbbell Bulgarian Split Squats | 20 lbs
10 Dumbbell Bulgarian Split Squats | 20 lbs
10 Dumbbell Bulgarian Split Squats | 20 lbs
20 GHD Hip Extensions | 0 lbs
20 GHD Hip Extensions | 0 lbs
20 GHD Hip Extensions | 0 lbs
Max Hanging Knee Raise Hold- 1:07
Max Abmat Situps in 60secs- 38
Max Plank Hold on elbows- 2:05
Tuesday:
6:45 AM: 1 hour at the gym
Warmup: Airbike, mobility and drills
3x 6 mins RemReps: : 157 reps
3 rounds, 6 mins each, of:
10 Power Snatches, 60% 1RM, 2 mins | 75 lbs
max rep Assault Bike Calories | 35, 34, and 35
Rest 2 mins
16 Assault Bike Calories, 2 mins
max rep Power Snatches, 60% 1RM | 75 lbs | 17, 18, and 18
Rest 2 mins
3x 6 mins RemReps: : 157 reps
3 rounds, 6 mins each, of:
10 Power Snatches, 60% 1RM, 2 mins | 75 lbs
max rep Assault Bike Calories | 35, 34, and 35
Rest 2 mins
16 Assault Bike Calories, 2 mins
max rep Power Snatches, 60% 1RM | 75 lbs | 17, 18, and 18
Rest 2 mins
8:30 AM: 6.25miles averaging 8:10pace. Easy 2 laps of Davidson Mesa right after the gym. First run without a calf sleeve on. First 3 miles I could feel the calf but then it went away. Going to keep it chill the rest of the week.
Wednesday:
6:45 AM: 1 hour at the gym
Warmup: Airbike, mobility and drills
Push Press : 1 Rep Max : 170 lbs
Sets
1 Push Press | 170 lbs
-then-
AMReps 9 mins (3,6,9,...): 169 reps | 21's + 1 reps | Rx'd
AMReps in 9 mins:
3 Pull-ups
3 Push Press, 40% 1RM - 75lbs
6 Pull-ups
6 Push Press, 40% 1RM- 75lbs
9 Pull-ups
9 Push Press, 40% 1RM- 75lbs
12 Pull-ups
12 Push Press, 40% 1RM- 75lbs
15 Pull-ups
15 Push Press, 40% 1RM- 75lbs
18 Pull-ups
18 Push Press, 40% 1RM- 75lbs
21 Pull-ups
21 Push Press, 40% 1RM- 75lbs
1 Pull-up
0 Push Press, 40% 1RM- 75lbs
Push Press : 1 Rep Max : 170 lbs
Sets
1 Push Press | 170 lbs
-then-
AMReps 9 mins (3,6,9,...): 169 reps | 21's + 1 reps | Rx'd
AMReps in 9 mins:
3 Pull-ups
3 Push Press, 40% 1RM - 75lbs
6 Pull-ups
6 Push Press, 40% 1RM- 75lbs
9 Pull-ups
9 Push Press, 40% 1RM- 75lbs
12 Pull-ups
12 Push Press, 40% 1RM- 75lbs
15 Pull-ups
15 Push Press, 40% 1RM- 75lbs
18 Pull-ups
18 Push Press, 40% 1RM- 75lbs
21 Pull-ups
21 Push Press, 40% 1RM- 75lbs
1 Pull-up
0 Push Press, 40% 1RM- 75lbs
8 AM: 6.2 miles averaging 8:10pace. Easy out and back on the Rock Creek trail from the gym towards the hill going to GZ house and back. Super chill today, did not feel the calf at all. Few more days of not feeling it and I will call it healed.
2 PM: 3.8 miles averaging 8:40pace. Easy laps with Venus at the open space by the house. Just a chill jog.
3 PM: 40mins in the garage gym.
Right after jogging
7 Rounds
1min squats w/ 45lb vest
1min rest
15 mins or so of core work with Paula in the garage gym
7 Rounds
1min squats w/ 45lb vest
1min rest
15 mins or so of core work with Paula in the garage gym
--- 20 min sauna followed by 5min cold plunge.
Thursday:
-NOTE: Weight check in: No weight check in this week.
6:45 AM: 1 hour at the gym.
Warmup: Running, mobility and drills
3 RFT: 19 mins 24 secs
3 rounds of:
Run, 800 m
40 Box Jumps, 24 in
40 Kettlebell Swings, 53 lbs
2 PM: 4.8 miles averaging 7:50pace. Easy lap plus a little extra of Davidson Mesa. Needed to get outside away from work for a little bit. Perfect afternoon. 1 mile cooldown walk right after the run as well.
Friday:
6:45 AM: 1 hour at the gym
Warmup: Airbike, mobility and drills
AMReps 15 mins: 65 reps
AMReps in 15 mins:
2 Squat Cleans, 60% 1RM | 2 reps, 115 lbs
1 Wall Walk | 1 rep
4 Squat Cleans, 60% 1RM | 4 reps, 115 lbs
2 Wall Walks | 2 reps
6 Squat Cleans, 60% 1RM | 6 reps, 115 lbs
3 Wall Walks | 3 reps
8 Squat Cleans, 60% 1RM | 8 reps, 115 lbs
4 Wall Walks | 4 reps
10 Squat Cleans, 60% 1RM | 10 reps, 115 lbs
5 Wall Walks | 5 reps
2 Squat Cleans, 60% 1RM | 2 reps, 115 lbs
1 Wall Walk | 1 rep
4 Squat Cleans, 60% 1RM | 4 reps, 115 lbs
2 Wall Walks | 2 reps
6 Squat Cleans, 60% 1RM | 6 reps, 115 lbs
3 Wall Walks | 3 reps
8 Squat Cleans, 60% 1RM | 2 reps, 115 lbs
4 Wall Walks
AMReps 15 mins: 65 reps
AMReps in 15 mins:
2 Squat Cleans, 60% 1RM | 2 reps, 115 lbs
1 Wall Walk | 1 rep
4 Squat Cleans, 60% 1RM | 4 reps, 115 lbs
2 Wall Walks | 2 reps
6 Squat Cleans, 60% 1RM | 6 reps, 115 lbs
3 Wall Walks | 3 reps
8 Squat Cleans, 60% 1RM | 8 reps, 115 lbs
4 Wall Walks | 4 reps
10 Squat Cleans, 60% 1RM | 10 reps, 115 lbs
5 Wall Walks | 5 reps
2 Squat Cleans, 60% 1RM | 2 reps, 115 lbs
1 Wall Walk | 1 rep
4 Squat Cleans, 60% 1RM | 4 reps, 115 lbs
2 Wall Walks | 2 reps
6 Squat Cleans, 60% 1RM | 6 reps, 115 lbs
3 Wall Walks | 3 reps
8 Squat Cleans, 60% 1RM | 2 reps, 115 lbs
4 Wall Walks
8 AM: 4.2 miles averaging 8:20pace. Easy out and back on the Coal Creek trail from the gym after the workout. Legs are toast so chill as fuck.
1 PM: Walk 1.5 miles... dog walk with Venus while Paula went for a jog then we hit up the garage gym together for about 20 mins doing core stuff.
Saturday:
6 AM: 3.1 miles averaging 8:20pace. Easy jog with Venus before Paula and I head over to Dirt Circus in Boulder to have fun.
9 AM: 6.7 miles w/ 1000ft of vert in 1:05. Dirt Circus group run lead by Andy Wacker. He is a cool dude. Lots of
chatting with him on racing and training. He was asking a lot of questions about 100s and Hardrock, I would bet we will see him dip his toe in the next few years. This was a really cool free
event put on by Ultrasignup that Paula and I had a great time at, lots of free shit and saw lots of Boulder running friends there.
Sunday:
9 AM: 7.25 miles averaging 7:25pace. 2 easy laps of Davidson Mesa and one of Harper Lake. Best I have felt
in a long time running and today felt like an easier effort. Calf is now
resolved. Have not felt it in a few days.
--Also had about 3 miles of walking throughout the day with the dog just to get outside more. I have been thinking of trying a 100 mile loop course this spring for something different and flat. The flattest 100 miler I have ran has been Leadville so everything has basically been in the mountains. Been pondering a flat road one. Found one in NC that interest me more than running around a 1 mile loop in Vegas that I was thinking about. This one in NC is 100 mile point to point with only 1000ft total connecting a bunch of islands. I will make a decision in the next few weeks so I can start really training.
Total Weekly Numbers
Solid week finally. Calf held up and do not feel it anymore. Monday morning as I am typing this I did a bunch of jump roping this morning to really test it and did not feel it at all. I am calling the calf healed now. Now it is time to keep building the weekly mileage to get back to the normal 60-70 per week. This next week or so may be challenging for Paula and I are heading to Corolla, North Carolina from Wed to Wed. Really looking forward to checking out the outer banks area for a week. Will be posting a lot of photos in Instagram and Facebook stories while I am there if interested.
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