Jan 30th- Feb 5th

“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” - Jimmy Dean

Monday:  

9 am:  1:20 at the gym

Warmup: Rowing, mobility and drills

5x AMRAP 3 mins: 15.889 rounds | Rx'd
5x 3:00 AMRAP:
3 Overhead Squats, 60% 1RM | 75 lbs
6 Toes-to-bars
9 Box Jumps, 24 in
Resting 1 min between each AMRAP.

Wendler Front Squat: Week 1 : 2180 lbs | 115 lbs, 135 lbs, and 155 lbs | Rx'd 180 lbs
Sets
5 Front Squats, 65% 1RM | 115 lbs
5 Front Squats, 75% 1RM | 135 lbs
5 Front Squats, 85% 1RM | 6 reps, 155 lbs

Front Rack Lunge : 5x10 : 3250 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs | Rx'd
Sets
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs

---  Got another postcard in the mail today from JT...  Good one.  Will do 30-40mins in the sauna this evening.

Tuesday:  

7 am:  4 miles w/ 2000ft of vert in just over an hour.  2 easy before work laps at Eldora.. super damn cold this morning.  Was 1 degrees out there with gust up to 20mph when I started.  Surprised myself getting out there and honestly I had to many layers on and soak right through them making me cold due to being wet from sweat.  One of the reasons I only did 2 laps instead of 3 and also because of work.

9:30 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

AMRAP 12 mins: 6 rounds + 6 Dumbbell Snatches | 186 reps

12:00 AMRAP:

24 Dumbbell Snatches, 50 lbs

6 Burpee Pull-ups

-- that got a little rough.

2 pm:   4 miles averaging 7:50pace.  Easy jog around the hood from the house.  Thought I would get out between meetings since I skied less than I wanted this morning to make up for it.  

-- Came back from this jog to my phone blowing up from this Bronco's news.. yes I am a huge Bronco's fan if you did not already know that.

4 pm: 21 mins doing Jeff's Tough 21, v1 variation. Do these 7 exercises for 3 sets: https://youtu.be/JTf1Ro6FzeQ

This video is for following along, 45 sec work, 15 sec rest x 7 exercises

--35 mins in the sauna right afterwards.

Wednesday:

NOTE:  Weight check-  168.8 lbs w/ 9.3% bodyfat... down almost 4lbs in a week... WTF... I was not expecting that drop from last week.  Finally in the 160's where I want to be and there is still 2 more weeks in this clean eating challenge.  Down 10lbs in 4 weeks so far.  Hopefully todays weigh in was not just a fluke.

9 am:  8 miles averaging 7:25pace.  Easy cruise by the gym so I could hit the gym afterwards.  Way over dressed today, was soaked when I got done.  So nice that the weather turned back to normal temps and sunshine.

10:30 am:  1 hour at the gym

Warmup: Airbike, mobility and drills

Front Squat : 3-3-3-3-3 : 2460 lbs

Sets

3 Front Squats | 155 lbs

3 Front Squats | 165 lbs

3 Front Squats | 165 lbs

3 Front Squats | 165 lbs

3 Front Squats | 170 lbs

FT: Burpees Every Minute On The Minutes and Assault Bike Calories : 7 mins 43 secs | Rx'd

5 Burpees Every Minute On The Minutes

100 Assault Bike Calories

--- that second part SUCKED.... I was on the floor unable to walk for a few mins, legs were shot.

4 pm:  40mins In the garage gym

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 1 : 2950 lbs 

Sets

5 Bench Press, 65% 1RM | 135 lbs

5 Bench Press, 75% 1RM | 145 lbs

5 Bench Press, 85% 1RM | 10 reps, 155 lbs

Dumbbell Bench Press : 5x10 at 50% 1RM : Completed 

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

Thursday:

Had plans to do early morning uphill ski at Eldora this morning then work all day from up there doing a lap or two throughout the day but shitty sleep last night (being awake from 1-3am) had me over sleep this morning to get up there in time.  Next Thursday hopefully.

9 am:  6.2 miles averaging 7:45pace.  Easy jog up and down Simms from the house.  Really the only hills close to the house.  LOL...  Feeling good

3:30 pm:  Bike 16.5 miles w/ 1100ft of vert. Easy spin out to HWY 93 and back from the house in between meetings this afternoon.  Just trying to fit it all in before it gets dark.  I am not riding roads when it is dark out and trails are still a mess right now.  Will be doing another 30mins in the sauna this evening.

Friday:

8:30 am:  17.6 miles w/ 3100ft of vert averaging 9 min miles.  Took the morning off work and did an easy run up Sunshine Canyon towards Gold Hill and back.  Third week in a row I have done my long run up and down the canyon, I still have not made it to Gold Hill yet.  Turned around about a half mile before the town.  Next week I should finally be running long enough to make to town.  I hurt after this one, legs are shot, think from the downhill back to Boulder.

3 pm:  38mins in the garage gym  Strength - Giddyup Circuit 2.0

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

Saturday: 

7:30 am:  7.2 miles averaging 8min pace.  Easy cruise around the Tech Center in Louisville on the roads.  Tired today from yesterday's run up to Gold Hill, took me about 3 miles before I started to cruise without any real effort.  Followed with 15mins of stretching and rolling before hitting the gym.

9 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

120-90-60: Partner Wods,  31 mins 8 secs | Rx'd

120-90-60 reps of:

Partner Wod

Row Calorie

Wall Ball, 20 lbs

Push-up

Partner with Charlie 

Sunday:

10 am:   6.4 miles averaging 6:35pace.  Old Man Winter 10K... Fun run!!!  Did not warm up or anything and used the first mile to mile and half as my warmup since I really did not care about my time due to the ice and mud on the course.  Ran it as a progression run with every mile faster.  

11:30 am:  Bike 31.5 miles w/ 1600ft of vert in 2:10.  Old Man Winter 50K gravel... Right after the 10K run as part of the combo race.  SO MUCH FUN!!!  Rode the first 10ish miles with Paula then took off on my own.  Felt pretty damn strong considering I am no where near being in any sort of bike shape.  This may become a yearly thing going forward.

Total Weekly Numbers

Another solid week!  Biggest bummer of the week was that I could not make Thursday a ski day but I did replace the ski with a run and bike so it is all good.  3 weeks in a row where my total time has been above 19 hours across all things that I track.  Love that trend.. ;o)