“Things are not quite so simple always as black and white.” - Doris Lessing
Monday:
9 am: 1 hour at the gym
Warmup: Rowing, mobility and drills
Row 500 m TT : 1 min 35.3 secs | Rx'd
Intervals
Row, 500 m | 1:35.3
10 RFT: *Alternate With Partners : 19 mins 26 secs | Rx'd
10 rounds of:
Row, 200 m
20 Kettlebell Swings, 53 lbs
Row, 200 m
*Alternate With Partner
3 pm: 54mins in the garage gym
Tough 21, v2 variation. Do these 7 exercises for 3 sets: https://youtu.be/FEWesjeLI74
This video is for following along, 45 sec work, 15 sec rest x 7 exercises
Wendler Front Squat: Week 2 : 1380 lbs | Rx'd
Sets
3 Front Squats, 70% 1RM | 135 lbs
3 Front Squats, 80% 1RM | 155 lbs
3 Front Squats, 90% 1RM | 3 reps, 170 lbs
Front Rack Lunge : 5x10 : 3500 lbs |
Sets
10 Front Rack Lunges | 70 lbs
10 Front Rack Lunges | 70 lbs
10 Front Rack Lunges | 70 lbs
10 Front Rack Lunges | 70 lbs
10 Front Rack Lunges | 70 lbs
4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recoveries
GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
--30min sauna session right after lifting.
Tuesday:
7 am: Skimo- 5.7 miles w/ 3000ft of vert in 1:40ish. Dawn Patrol at Eldora again. Was able to get in 3 laps today but was pushing it time wise for a call. Need to be more aware of time, lol.
10:30 am: 1 hour at the gym.
Warmup: Airbike, mobility and drills
Push Press : 3-3-3-3-3 : 2025 lbs |
Sets
3 Push Press | 115 lbs
3 Push Press | 125 lbs
3 Push Press | 135 lbs
3 Push Press | 145 lbs
3 Push Press | 155 lbs
AMRAP 10 mins: 7 rounds + 5 Push Press + 10 Deadlifts + 1 Box Jump | 226 reps
10:00 AMRAP:
5 Push Press, 45% 1RM | 95 lbs
10 Deadlifts | 95 lbs
15 Box Jumps, 24 in
Wednesday:
NOTE: Weight check- No weight check this morning... will try to grab it tomorrow morning.
6:15 am: 7.6 miles w/ 500ft of vert averaging 7:55pace. Easy miles with Don on an out and back on my Costco loop this morning watching the sunrise. I was dreading running this early in 25 degree weather with headlamps but hell I really enjoyed it. May get back to doing this more often again instead of waiting for it to warmup like I have been.
3 pm: 43mins in the garage
GIDDYUP 12:
How to: https://youtu.be/zpEJX7e9Eqs
Complete in any order or break up throughout the day
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
20 to 30 Pull-ups
Wendler Bench Press: Week 2 : 1530 lbs
Sets
3 Bench Press, 70% 1RM | 160 lbs
3 Bench Press, 80% 1RM | 170 lbs
3 Bench Press, 90% 1RM | 3 reps, 180 lbs
Dumbbell Bench Press : 5x10 at 50% 1RM :
Sets
10 Dumbbell Bench Press, 50% 1RM | 100 lbs
10 Dumbbell Bench Press, 50% 1RM | 100 lbs
10 Dumbbell Bench Press, 50% 1RM | 100 lbs
10 Dumbbell Bench Press, 50% 1RM | 100 lbs
10 Dumbbell Bench Press, 50% 1RM | 100 lbs
GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
5:30 pm: 4.7 miles averaging 8min pace. Roosty Run Club... Donnie and I started out with the group then broke off for our own route. We were both trying the ON Running shoes during this run from the ON rep and both of us were bitching on how bad our feet hurt. Guess I will never be buying those shoes.
Thursday:
NOTE: Weight check- 169.4 pounds @ 8.7% body fat... gained a pound over last week but the body fat is down which is all I truly care about.
7 am: Skimo- 5 miles w/ 2500ft of vert in 1:25. Dawn Patrol at Eldora yet again... 2 and half laps this time. Cut the last lap short so I could call into a meeting at work verses missing it. Was zero degrees up there with wind so no photos this time.
10:30 pm: 1 hour in the gym
Warmup: Airbike, mobility and drills
AMRAP 20 mins: 10 rounds + 20reps | Rx'd
20:00 AMRAP:
3x [ 10 Pull-ups + 15 Push-ups + 20 Alternating Jumping Lunges ]
Run, 400 m
--- this got super spicy!!!!
5pm: 35mins in the sauna while on a work call with China...
Friday:
9:15 am: 1 hour at the gym
Warmup: Airbike, mobility and drills
FT:: 13 mins 20 secs | Rx'd
100 Burpee Box Jump Overs, 24 lbs
Every 2 mins (starting at 0:00) complete:
5 Squat Cleans, 50% 1RM | 95 lbs
2 pm: 8 miles w/ 600ft of vert averaging 7:35pace. Easy out and back on the Dirty Biz trails from the Coalton Trailhead. 50 degrees and sunny out there, felt like spring... Felt pretty damn good and legs felt good today.
4 pm: 31mins in the garage gym
How to: https://youtu.be/XV5ypk19jZg
Core (30 reps or 15 per side):
Crunches
Oblique press
Hollow rock leg raises
Side Crunches (elbow to leg lift)
Glute-bridge clams (optional w/ band)
Curl crunch
Russian twists
Bicycles
Bent knee side planks
Planks 2 min
Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Bulgarian split squat
Runner arabesque w/ high knee hold
Step back lunge w/ high knee hold
Figure 4 squat
Calf raises on a step
Wall sit 2 min
Upper body (minimum 5 sets, up to 10 sets if you're feelin' saucy!):
10 push-ups / 5 pull-ups
(Or as many as you can do of each)
Core (30 reps or 15 per side):
Crunches
Oblique press
Hollow rock leg raises
Side Crunches (elbow to leg lift)
Glute-bridge clams (optional w/ band)
Curl crunch
Russian twists
Bicycles
Bent knee side planks
Planks 2 min
Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Bulgarian split squat
Runner arabesque w/ high knee hold
Step back lunge w/ high knee hold
Figure 4 squat
Calf raises on a step
Wall sit 2 min
Upper body (minimum 5 sets, up to 10 sets if you're feelin' saucy!):
10 push-ups / 5 pull-ups
(Or as many as you can do of each)
Saturday:
9 am: 1 hour at the gym
Warmup: Airbike, mobility and drills
Chipper: Partner Wods: 22 mins 20 secs | Rx'd
Partner Wod
120 Toes-to-bars
120 Kettlebell Swings, 53 lbs
120 Wall Balls, 20 lbs
120 Assault Bike Calories
Switch Every, 1 min
11 AM: 8 miles w/ 1900ft of vert in 1:30. Easy out and back from NCAR. Mesa trail to about halfway up Flagstaff mountain and back. Felt really good today and just kept it super chill. Between the intermittent deep mud and death ice I really did not have a choice but to keep it chill.
-- Got this letter in the mail today.... Two and half years later I am finally done with my Invisalign, I have one more dental thing that starts on Monday and should take 3-6 months depending on how I heal and I am done. Finally starting to see the light at the end of the tunnel. Trying to get as much done now before summer. A whole new smile will be unveiled soon.
6 pm: Paula and I headed over to Mother Tucker Brewery in Thornton this evening to watch GZ and Spare Change play. Always have a good time watching these guys.
Sunday:
8 am: 18.5 miles w/ 3300ft of vert averaging 9:30pace. Easy jog up to Gold Hill and back from Boulder with Donnie. Super chill enjoying not sliding on ice or mud. LOL... awesome morning!!! Stopped in Gold Hill for coffee before heading back.
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Total Weekly Numbers
Another solid week... the bricks are being laid for some harder training this Spring and Summer... Super happy how things are coming along. The nutrition challenge is over at the gym after 35 days. I will share those results next week once I get the photos. Went much better than I expected it would. Also finished book number 6 of the year already on Saturday.
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