“Whether it's the best of times or the worst of times, it's the only time we've got.” - Art Buchwald
Monday:
10:30 AM: 1 hour at the gym.
Warmup: Airbike and mobility
4 RFT: 14 mins 44 secs
4 rounds of:
Walking Lunge, 100 m
50 AbMat Sit-ups
3 PM: 3.4 mile walk followed by 30mins in the sauna. Easy walk around the neighborhood to move some this afternoon then jumped in the sauna... getting back to the grind.
Tuesday:
7 AM: 9 miles w/ 1800ft of vert averaging 9:40pace. Easy to moderate trail jog on the Mesa trail from the South Mesa Trailhead. Felt really smooth and good today even though my legs are sore from all the lunges I did yesterday. Think things are starting to look up some.
4 PM: 1 hour at the gym.
Warmup: Airbike and mobility
7 mins RemReps: 145 reps | 74 and 71
In 7 mins:
50 Assault Bike Calories
max rep Burpees | 74
Rest 5 mins
-- then --
In 7 mins:
50 Burpees
max rep Assault Bike Calories | 71
--that one hurt... sweat-fest.....
Wednesday:
-NOTE: No weight check this morning, forgot and need to get back in this habit.
9 AM: 7.75 miles averaging 7:50pace. Easy jog from Costco in Superior over to Davidson Mesa for a lap and back. Raining the whole time so no tunes or hearing aid. Just me and my thoughts which is scary. First 2 miles were rough and slow but then loosened up into my groove. Legs are pretty shot from the past few days. Been a while since I have been at Davidson Mesa, used to be my daily run. They have cows grazing there now which is a first.
4 PM: 1 hour at the gym
Warmup: Airbike, mobility and drills
7 RFT: : 12 mins 12 secs
7 rounds of:
7 Deadlifts, 60% 1RM | 185 lbs
21 Double Unders
14 Dumbbell Push Press, 40% 1RM | 40 lbs
21 Double Unders
7 RFT: : 12 mins 12 secs
7 rounds of:
7 Deadlifts, 60% 1RM | 185 lbs
21 Double Unders
14 Dumbbell Push Press, 40% 1RM | 40 lbs
21 Double Unders
-- This came out yesterday. Some new photos for Build PT in Louisville where I get all my PT work done and bike fit stuff. They also do strength classes for runners and bikers. Great place! Guess the photos we took will be on the new website once they launch it. Without their help I would have struggled to start Hardrock last year and they got me running again quickly after my gnarly back injury last fall.
Thursday:
-NOTE: Finally did a weight check after about a month. 171 lbs at 9.1% bodyfat. Better than I was expecting considering the travel and all the junk I have been eating. Should get down to 165-168 by Hardrock so not far off.
9 AM: 1 hour at the gym
Warmup: Airbike, moblity and drills
AMRAP 12 mins: 8 rounds + 50 m
12:00 AMRAP:
Run, 200 m
10 Pull-ups
-rest 2 mins
AMRAP 12 mins: 6 rounds + 150 m
12:00 AMRAP:
Run, 200 m
20 Push-ups
-rest 2 min
AMRAP 12 mins: 7 rounds + 125 m
12:00 AMRAP:
Run, 200 m
30 Air Squats
AMRAP 12 mins: 8 rounds + 50 m
12:00 AMRAP:
Run, 200 m
10 Pull-ups
-rest 2 mins
AMRAP 12 mins: 6 rounds + 150 m
12:00 AMRAP:
Run, 200 m
20 Push-ups
-rest 2 min
AMRAP 12 mins: 7 rounds + 125 m
12:00 AMRAP:
Run, 200 m
30 Air Squats
--- ended up with 2.8 miles of hard running in the rain in this workout...
3 PM: 5.4 miles averaging 8min miles. Treadmill run at Vasa... pouring rain outside all day. Saw in the Denver Post that we got 18% of our annual rainfall in these 3 days of rain. Fucking crazy.
Friday:
9:30 AM: 10.1 miles w/ 2000ft of vert averaging 9min pace. Road from Boulder up Flagstaff Mt to the high point and back. Still raining like a bitch but overall felt great. Rain jacket was to hot, sweated through everything under it so it was kind of pointless. Would have just been better to wear a wool long sleeve.
4 PM: 1 hour at the gym followed by a cold plunge. Just a lifting day and no cardio WOD.
Warmup: Rowing, mobility and drills
Every 1 min for 30 mins: Clean & Jerk : 4490 lbs | Rx'd 240 lbs
Every 1 min for 31 mins:
1 Clean & Jerk | 135 lbs
1 Clean & Jerk | 135 lbs
1 Clean & Jerk | 135 lbs
1 Clean & Jerk | 135 lbs
1 Clean & Jerk | 135 lbs
1 Clean & Jerk | 135 lbs
1 Clean & Jerk | 135 lbs
1 Clean & Jerk | 135 lbs
1 Clean & Jerk | 145 lbs
1 Clean & Jerk | 145 lbs
1 Clean & Jerk | 145 lbs
1 Clean & Jerk | 145 lbs
1 Clean & Jerk | 145 lbs
1 Clean & Jerk | 145 lbs
1 Clean & Jerk | 145 lbs
1 Clean & Jerk | 145 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
1 Clean & Jerk | 150 lbs
Saturday:
9 AM: 1 hour at the gym
Warmup: Running, mobility and drills
FT: Partner Wod 21 mins 52 secs
Partner Wod
Run (Together), 800 m
-- then --
60 Wall Balls, 20 lbs
60 Box Jumps, 24 in
50 Wall Balls, 20 lbs
50 Box Jumps, 24 in
40 Wall Balls, 20 lbs
40 Box Jumps, 24 in
30 Wall Balls, 20 lbs
30 Box Jumps, 24 in
20 Wall Balls, 20 lbs
20 Box Jumps, 24 in
10 Wall Balls, 20 lbs
10 Box Jumps, 24 in
-- then --
Run (Together), 800 m
FT: Partner Wod 21 mins 52 secs
Partner Wod
Run (Together), 800 m
-- then --
60 Wall Balls, 20 lbs
60 Box Jumps, 24 in
50 Wall Balls, 20 lbs
50 Box Jumps, 24 in
40 Wall Balls, 20 lbs
40 Box Jumps, 24 in
30 Wall Balls, 20 lbs
30 Box Jumps, 24 in
20 Wall Balls, 20 lbs
20 Box Jumps, 24 in
10 Wall Balls, 20 lbs
10 Box Jumps, 24 in
-- then --
Run (Together), 800 m
Sunday:
Total Weekly Numbers
Solid week this week for the most part. LOTS of gym time to go along with running a decent amount. Super sore by the end of Saturday's long jog which is why Sunday was more mellow. Using Jemez 50 miler next weekend as a long training run so somewhat of a taper week.
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