“Happiness is good health and a bad memory.” - Ingrid Bergman
Monday:
9 am: 7.1 miles w/ 1500ft of vert averaging 11 min miles. Easy jog/walk from Fowler Trailhead up Rattlesnake Gulch in Eldo State Park and back. Been a bit since I have been up there. Snow packed and some ice. Was snowing as well. Just a nice chill jog this morning....
3 pm: 55 mins in the garage gym doing this below followed by 40mins in the sauna
Tough 21 3.0
Tough 21, v3 variation. Do these 7 exercises for 3 sets: https://youtu.be/M3ivzTwDfKc
This video is for following along, 45 sec work, 15 sec rest x 7 exercises
Deload Back Squat : Completed | 155 lbs, 165 lbs, and 175 lbs | Rx'd
Sets
5 Back Squats, 40% 1RM | 155 lbs
5 Back Squats, 50% 1RM | 165 lbs
5 Back Squats, 60% 1RM | 175 lbs
GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
Barbell Curl 10-10-10-10 : 2080 lbs | 52 lbs, 52 lbs, 52 lbs, and 52 lbs | Rx'd 200 lbs
Sets
10 Barbell Curls | 52 lbs
10 Barbell Curls | 52 lbs
10 Barbell Curls | 52 lbs
10 Barbell Curls | 52 lbs
Russian Twist : 20-20-20 : 1500 lbs | 25 lbs, 25 lbs, and 25 lbs | Rx'd 0 lbs
Sets
20 Russian Twists | 25 lbs
20 Russian Twists | 25 lbs
20 Russian Twists | 25 lbs
3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
Tuesday:
7 am: Skimo 5.7 miles w/ 3000ft of vert in 2 hours. 3 easy uphill laps at Eldora this morning with RBA... Wanted to do more and should have but did not want to take the whole day off, just the morning. Maybe next week.
4 pm: 1 hour at the gym.
Warmup: Airbike, mobility and drills
FT: Clean & Jerks, Assault Bike Calories, Clean & Jerks, and 16 more : 13 mins 8 secs | Rx'd
10 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
9 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
8 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
7 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
6 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
5 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
4 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
3 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
2 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
1 Clean & Jerk, 55% 1RM | 115 lbs
FT: Clean & Jerks, Assault Bike Calories, Clean & Jerks, and 16 more : 13 mins 8 secs | Rx'd
10 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
9 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
8 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
7 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
6 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
5 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
4 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
3 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
2 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
1 Clean & Jerk, 55% 1RM | 115 lbs
Wednesday:
NOTE: Weight check- 172.4 lbs w/ 10.4% bodyfat... down another pound from last week so that is a win. Was honestly expecting more but not surprising with the amount of pistachios I have been eating this week. That needs to stop. Getting closer to the 160s which is the goal.
9 am: 1 hour at the gym
Warmup: Rowing, mobility and drills
FT: 10 mins 14 secs | Rx'd
36 Dumbbell Thrusters, 30% 1RM | 25 lbs
36 Dumbbell Step-ups, 24 in | 25 lbs
10 Shuttle Run, 10 ms
24 Dumbbell Thrusters, 30% 1RM | 25 lbs
24 Dumbbell Step-ups, 24 in | 25 lbs
10 Shuttle Run, 10 ms
12 Dumbbell Thrusters, 30% 1RM | 25 lbs
12 Dumbbell Step-ups, 24 in | 25 lbs
10 Shuttle Run, 10 ms
Shoulder Press : 5 @ 40%, 5 @ 50%, 5 @ 60% : Completed | 95 lbs, 100 lbs, and 105 lbs | Rx'd
Sets
5 Shoulder Press, 40% 1RM | 95 lbs
5 Shoulder Press, 50% 1RM | 100 lbs
5 Shoulder Press, 60% 1RM | 105 lbs
2:30 pm: 7.6 miles w/ 600ft of vert averaging 8:05pace. Coalton Trailhead out on the Dirty Biz trails to Superior then back on the roads to stay out of the mud. I had enough on the way out. Felt good today.
4:30 pm: 20mins lifting in the garage followed by 30 mins in the sauna.
How to: https://youtu.be/zpEJX7e9Eqs
Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Forward knees-over-toes deep lunge w/ reach overhead
Step back lunge w/ high knee hold (squeeze glute for a count)
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 (Goal is 60, less if your not good at them yet)
20 to 30 Pull-ups (or substitute chair dips if you don't have pull-up bar)
Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Forward knees-over-toes deep lunge w/ reach overhead
Step back lunge w/ high knee hold (squeeze glute for a count)
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 (Goal is 60, less if your not good at them yet)
20 to 30 Pull-ups (or substitute chair dips if you don't have pull-up bar)
Thursday:
9 am: 7.8 miles averaging 7:45pace. Easy hour around the Louisville Tech Center just chilling... 6x20sec strides as well at the end. Felt really good today and was great that the sun was out for a change.
10:30 am: 1 hour at the gym
Warmup: Rowing, mobility and drills
Deadlift : 5-5-5-5-5 : 5625 lbs | 225 lbs, 225 lbs, 225 lbs, 225 lbs, and 225 lbs | Rx'd -1875 lbs
Sets
5 Deadlifts | 225 lbs
5 Deadlifts | 225 lbs
5 Deadlifts | 225 lbs
5 Deadlifts | 225 lbs
5 Deadlifts | 225 lbs
4 RF-ME / 1 min Stations: Kettlebell Swings and Box Jumps : 95 reps | 47, 48, 0, and 0 reps | Rx'd
4 rounds, 1 min per station:
Kettlebell Swing, 53 lbs
Box Jump, 24 in
Rest 1 min
--bailed after round 2 due to feeling the lower back and did not want to risk anything. Being careful
Friday:
7 am: Uphill ski. 6 miles w/ 3000ft of vert in 1:47ish. 3 uphill laps at Eldora... Windy as fuck this morning so made it a little bit more challenging. Love watching the sunrise from the top of the first lap.
10:30 am: 1 hour at the gym.
Warmup: Rowing, mobility and drills
Tabata This! : reps | | Rx'd
Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up
Saturday:
9 am: 15.25 miles w/ 2900ft of vert in 2:40. Easy out and back on Sunshine Canyon with RBA. Tired legs today but all good. Been a solid week so far. Not looking forward to the cold temps tomorrow. Most likely no bike ride like I had planned.
Sunday:
8 am: 10 miles averaging 8min miles. Easy cruise on the treadmill at Vasa due to the temps outside being below 0... Just over it today.
10 am: 44 mins lifting right after the jog at Vasa. Hit all the leg and core machines for 4 sets of 10-12 each. Followed with 22mins in the sauna.
Total Weekly Numbers
Solid week this week.... Just did not get on the bike like I wanted. I have been doing that on Sunday's and that was not going to happen today with the -5 degree wind chill outside. Looks like weather will be great next weekend for Old Man Winter.. should be fun.
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