“The most effective way to do it, is to do it.” - Amelia Earhart
This whole week is just about getting shit done. May not want to everyday but going to anyways.
Here is some proof that I used to be an athlete when I was younger. LOL.... Thanks for the photo Dad!
Monday:
9:00 AM: Combo of different tracks from Mayham making my own workout.
Warmup:
3 Sets:
:30 Jumping Jacks
3 Push Ups to Downward Dog Pose
6 Alternating Bodyweight RDLs (each leg)
AMRAP 15 Minutes
5-10-15-20-25….
Double Dumbbell Deadlifts (50s/35s)
Push Ups
Core
For Quality:
3 Rounds
10 Weighted GHD Situps to Parallel
10 Dip Support Leg Raise
6 Ab Wheels
30 yd Isolateral DB Farmers Carry (each side – as heavy as form can be maintained)
Shoulder Press
5 sets: 8 reps
Double DB Z-Press
4 sets: 10 reps
Bent Over Lateral Raises
4 sets: 10 reps
GHD Hip Raise
5 sets: 20 reps
3 PM: Mountain Biking for 14.1 miles w/ 1000ft of climbing. Testing out a possible new mountain bike I might buy on a loop of the Dirty Bizmark with Paula. First time we have rode together and of course I had to work a little bit to keep up since this is her sport of choice. LOL.. Went through the upper part of Marshall Mesa which is the first time I have been here since the fire, sad and beautiful at the same time. The lower part of Marshall Mesa is still closed. The bike was fantastic! May try to get out on it a few more times this week before making up my mind.
Tuesday:
9 AM: 8.7 mile run w/ 700ft of vert averaging 7:49pace. Easy combo of Costco loop and Dirty Bizmark trails again. Great combo of dirt roads and trails with some vert. Fucking wind again today but not nearly as bad as last week. Feeling good.
3 PM: Just over an hour of Mayham lifting in the garage gym again.
Warmup:
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
Bench Press
5 sets: 7 reps
Double DB Bench Press 1 and ½ Reps
4 sets: 10 reps
Barbell Incline Bench Press
4 sets: 10 reps
Barbell Incline Bench Press
4 sets: 10 reps
Hex Press
4 sets: 12 reps
Barbell Curl 21's
3 sets: 21 reps
Incline Dumbbell Hammer Curls
4 sets: 10 reps (each side)
Done from the Flatirons Vista trail head over to Springbrook where I did 2 laps doing the intervals then back the same way over Dowdy Draw. Felt super slow today on the easy run parts and the intervals. Maybe due to it being 19 degrees? Don't know... anyways the effort was there on the intervals even if the pace was not and made the easy part super easy which skewed the overall pace of course. May need a nap after lunch. LOL
Warmup:
3 Rounds
15/12 cal ski
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extenstions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Ring Pushups
5 sets: 10 reps
Chin Ups
5 sets: 10 reps
Tricep Dips
4 sets: 10 reps
Standing Alternating DB Curl + Single DB Double Head Curl
4 set: 7 alternating reps (each side) + 7 double head curls
Double DB Skull Crushers
4 sets: 10 reps
Barbell Drag Curls
4 sets: 10 reps
Core
For Quality:
5 Rounds
10 Weighted GHD Situps to Parallel
10 Dip Support Leg Raise
6 Ab Wheels
30 yd Isolateral DB Farmers Carry (each side – as heavy as form can be maintained)
Thursday:
7 AM: 10.1 miles w/ 2800ft of vert averaging 11min miles. Knocked out 2 laps of Mount Santias this morning going up the ridge and down Lions. Power hiked up and jogged down... Overall felt really good, second lap was better than the first one which I thought was weird.
Friday:
8 am: 6.1 miles w/ 500ft of vert averaging 7:35 pace. Easy out and back on the Dirty Bizmark starting and ending at the Coalton Trailhead. Just chill and enjoying the sun with little wind for a change. Average pace at the end surprised me considering my pace the past few days. Never looked at the watch except to see when to turn around.
2pm: 1:20 in the garage doing today's Mayham Everyday Hero Track.
Warmup:
Crossover Symmetry Activation
Mayhem Hip Halo Activation
Movement Prep/Activation and Increasing Heart Rate
3 Sets:
2:00 Bike (easy to moderate)
20 second deadhang from bar+ 10 kip swings
70 foot Farmer Carries 35lbs each hand
----------------------------------------------------------------------
Chief (Level 1):
7 sets
25 cal Airdyne
5 Strict Pullups
70 foot Farmer Carries 50lbs each hand
25 cal Airdyne
- rest 1 min
1 Clean Pull + 1 Clean + 1 Jerk @ 8-8.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8-8.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8.5-9/10 RPE
* Rest as needed in between sets
3 sets
15 Calorie Airdyne
10 Push Ups
50 Double Unders
10 Push Ups
15 Calorie Airdyne
-rest 1 minutes after each set-
Saturday:
7 AM: 20.1 miles with 5600ft of vert done in just over 4 hours. Great day out there today. Had Donnie join me and we just grind out 4 laps of Santias. Up the steep ridge and down Lions... Was expecting lap 4 to be a grind but actually it was our 2nd fastest lap. The first lap was the slowest which surprised me. This worked out great to only carry a water bottle and refuel each lap at the car. May be doing this more in the coming weeks. Tired afterwards of course and took a nap before going out with Paula in the evening. Awesome day! Here is a summit shot from each lap. Yes that is Jeff in the 3rd shot, ran into him hiking with the family.
Evening: Went over to Luki Brewery to watch GZ and Spare Change play with Paula. Never been here before and was a cool brewery. The food truck was serving rattlesnake and elk hot dogs which of course we had. Could not tell the difference. Some new tunes from the band tonight that I have not heard them play before.
Sunday:
9 AM: 10.5 miles with 3100ft of vert in just over 2 hours. Parked at NCAR and ran Mesa Trail to Bluebell to Amp to Green Summit down Bear Canyon back to the side of NCAR then up the hill to the truck. Little more vert on this run than I thought. LOL... Took it super easy and lots of hiking heading up Amp to the top of Green of course.
2 PM: 3 miles in an hour walk. Geocaching with Paula along the Coal Creek trail while on an afternoon walk. So fun!
Solid numbers again this week.. will be interesting what I get done this week with traveling to AR.
Always appreciate seeing you and P out. Thanks. Solid training man.
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