“This is the precept by which I have lived: Prepare for the worst; expect the best; and take what comes.” - Hannah Arendt
Monday:
8 AM: 2.1 mile walk from the house in 34 mins. Morning walk before hitting the garage gym. Walking while listening in on work meetings.
9 PM: 57 mins Mayham Lifting in the garage gym- Upper Body Anterior (Chest & Bicep)
Warm-up
Crossover Symmetry Warmup
-into-
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: 10 reps
Double DB Bench Press 1 and ½ Reps
4 sets: 10 reps
Alt. Incline DB Bench
4 sets: 10 reps (each side)
Incline Bench DB Chest Fly
4 sets: 12 reps
Standing Alternating DB Curl
4 sets: 10 reps (each side)
Standing Barbell Curl
4 sets: 10 reps
3 PM: Bike 19 miles w/ 1200ft of vert in 1:16. Afternoon bike ride from the house on the gravel bike. Combo of roads (mostly) and some wide crush gravel trails. Felt great but do have a lot of work to do if I am doing the Grand Traverse MTB the beginning of Sept.
Also tested neg on Covid test today. Some people I was around a few days ago are positive so will be testing and monitoring for the next few days.
Tuesday:
7 AM: 1 hour At the gym.
Warmup: bike, mobility and drills.
AMRAP 15 mins: 3 rounds + 4 Assisted Muscle-ups | 148 reps | Rx'd
15:00 AMRAP:
12 Assisted Muscle-ups
36 Kettlebell Swings | 53 lbs
9 AM: 8 miles averaging 8:18pace. Easy cruise around Davidson Mesa after the gym. Waited to long to start this run. Did not start until 9am and overheated the last 2.5 miles or so. Last mile or so was run/walk due to the heat. Today was a slog-fest for sure. Should have ran first then gone to the gym at 9:15 instead. Live and learn....
AMRAP 20 mins: 3 rounds + 400 m + 20 Med Ball Sit-ups + 30 Wall Balls | Rx'd
20:00 AMRAP:
Run, 400 m
20 Med Ball Sit-ups, 20 lbs
20 Wall Balls, 20 lbs
Run, 400 m
20 Med Ball Sit-ups, 20 lbs
25 Wall Balls, 20 lbs
Run, 400 m
20 Med Ball Sit-ups, 20 lbs
30 Wall Balls, 20 lbs
Run, 400 m
20 Med Ball Sit-ups, 20 lbs
35 Wall Balls, 20 lbs
Run, 400 m
20 Med Ball Sit-ups, 20 lbs
40 Wall Balls, 20 lbs
7 AM: 65mins at the gym.
Warmup: Bike, mobility and drills
Handstand Hold : 3x Max Hold : 2 mins 38 secs | Rx'd
Sets
Handstand Hold | 0:40
Handstand Hold | 0:48
Handstand Hold | 1:10
Shoulder Press : 3-3-3-3-3 : 1620 lbs | 95 lbs, 105 lbs, 110 lbs, 115 lbs, and 115 lbs | Rx'd
Sets
3 Shoulder Press | 95 lbs
3 Shoulder Press | 105 lbs
3 Shoulder Press | 110 lbs
3 Shoulder Press | 115 lbs
3 Shoulder Press | 115 lbs
AMRAP 7 mins: 4 rounds | 168 reps | Rx'd
7:00 AMRAP:
7 Burpees
14 Barbell Overhead Lunges, 45 lbs
21 Push Press, 45 lbs
8:15 AM: 7.9 miles averaging 8:19pace. Done a few mins after the gym session. Plotting-fest run today.... just plodding around the east side of Louisville. Legs are tired from yesterday for sure. Feel like I am almost starting over again. LOL.... Some days are good with no effort and others are not. This was a not day. ;o)
3:15 PM: 12 mile bike ride in 57 mins. Easy neighborhood riding. Mixture of crush gravel trails and road. Found Paula out for her run and chatted with her for a bit. Super hot! Glad I ran this morning instead of this afternoon like she was.
Friday:
7 AM: 60 mins at Crossfit gym... I will always go if they have rope climbs, I love rope climbs.
Warmup: Bike, jumping rope, mobility and drills
AMRAP 12 mins: 4 rounds + 50 Double Unders + 12 Hang Power Cleans + 1 Rope Climb | 319 reps | Rx'd
12:00 AMRAP:
50 Double Unders
12 Hang Power Cleans, 50% 1RM | 85 lbs
2 Rope Climbs
8:15 AM: 4.1 miles averaging 8:09 pace. Had to stop by work to look at some parts that came in so did the run around the Louisville Tech Center roads. Super chill even stopping a few time to stretch out the calves. They have been super tight lately. Today was most likely due to the all the double-unders I just did right before running.
2 PM:
Saturday:
7 AM: 6.3 mile walk around Louisville in 1:35. Legs were shit so just walked a bunch instead then hit the gym. Losing my motivation to run for whatever reason. Need to figure that out.
9 AM: 70mins hitting the Crossfit gym after walking just because.
Warmup: Rowing, mobility and drills
AMRAP 30 mins: 1066 reps | 500/566 | Rx'd
30:00 AMRAP:
max rep Row Calories
max rep [ 20 Box Jumps, 24/20 in + 20 Dumbbell Snatches ], 50 lbs
Rest
- this one was rougher than it looks. Partners with Nick and Tommy, one person per station rotating.
11 AM: So Nick at the gym (partner in the workout above) owns a custom bike shop and hooked me up!! We have been chatting about this for over a year. So pumped, came home with this awesome bike today. Think her name will be Huckleberry. It is a custom LENZ Mammoth in the Premium package. https://lenzsport.com/product/mammoth/. It is a locally made bike with high end components on it including carbon wheels and a SRAM Eagle drive train. Way to much bike for my ability right now but hopefully some day I can get good enough to get the potential out of this bike.
2:00 PM: 11.1 mile bike ride with 500ft of vert. Had to at least take out the new bike for a little bit this afternoon before the storms rolled in. Just an easy spin around the neighorhood on the bike with a combo of crushed gravel trails and roads connecting them.
Sunday:
10 AM: 13.2 mile bike in 1:15 w/ 900ft of vert. Easy ride from the house on the gravel bike. Just super unmotivated to run this weekend so grabbed the bike instead to at least move. Hopefully it will help me get ready for GT in 4 weeks. Trails are to wet to take out the new MTB from all the rain last night so this will have to do. Spent the rest of the morning and the first part of the afternoon watching the final day of the Crossfit games.
Total Weekly Numbers
A shitty running week but at least I made up for it with biking and gym time. Not very motivated to run much this weekend and didn't at all. Just biked and walked... oh well.
July's Total Monthly Numbers
Just realized that I did not post July's numbers in last week's post. Of course there is Hardrock in there along with a taper and recovery.
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