“Everything has been figured out, except how to live.” - Jean-Paul Sartre
Monday:
6:45 AM: 1 hour at the gym.
Warmup: Rowing, mobility and drills
FT: 12 mins 34 secs
50 Dumbbell Thrusters, 30% 1RM | 25 lbs
30 Toes-to-bars
50 Row Calories
30 Toes-to-bars
50 Dumbbell Thrusters, 30% 1RM | 25 lbs
10 AM: Bike 12.25 miles in 55mins on the gravel bike. Easy ride from the house over to the Westminster Hills and then a loop off Dry Creek trail around the hood. Just cruising and enjoying the cooler weather today.
Tuesday:
6:45 AM: 1 hour at the gym.. This one was tough!
Warmup: Airbike, mobility and drills
4x AMRAP 5 mins: 18.481 rounds
4x 5:00 AMRAP:
3 Deadlifts, 60% 1RM | 215 lbs
6 Burpees
9 Box Jump Overs, 24 in
Resting 2 mins between each AMRAP.
4x AMRAP 5 mins: 18.481 rounds
4x 5:00 AMRAP:
3 Deadlifts, 60% 1RM | 215 lbs
6 Burpees
9 Box Jump Overs, 24 in
Resting 2 mins between each AMRAP.
8 AM: 5 miles averaging 8 min pace. Easy lap of Davidson Mesa plus some after the gym. Legs of course were slow the first mile or so before things felt normal. Lots of cardio this morning for sure. Need to up the food today.
4 PM: Back and forth between the Sauna and the Ice Barrel. Sauna felt super hot today. Just tells me I have work to do to get back to baseline.
Wednesday:
6:45 AM: 6 miles w/ 500ft of vert averaging 7:50 pace. Easy out and back over the hill on Dirty Biz loop going from Coalton Trailhead to Superior and back. First somewhat hill since HR (small I know) and felt fine. Will keep doing smaller hills this week working my way back to normal Boulder hills.
-- Had dry needling done on the hip and back early this afternoon followed by a 90 min massage where she beat the shit out of me. I am going to be super sore tomorrow.
Thursday:
7:30 AM: 5.2 mile averaging 8 min pace. Easy jog from the gym to the softball fields and back via Coal Creek
trail. Using the new Coros arm HR monitor keeping it around 130-140.
So much better than the chest strap but just as accurate if not more so. Thanks Darian!!!!
9 AM: 1 hour at the gym
Warmup: Jogging, mobility and drills
FT: 19 mins
Run, 800 m
-- then --
5 rounds of:
2 Wall Walks
4 Squat Cleans, 60% 1RM | 115 lbs
6 Burpee Chest-to-bar Pull-ups
-- then --
Run, 800 m
FT: 19 mins
Run, 800 m
-- then --
5 rounds of:
2 Wall Walks
4 Squat Cleans, 60% 1RM | 115 lbs
6 Burpee Chest-to-bar Pull-ups
-- then --
Run, 800 m
Friday:
-NOTE: Weight check in: 173.6lbs, bodyfat 10.2%-- No change from last week
8 AM: 4 miles averaging 8 min pace. Easy jog on the roads around the gym before the workout. Figured it would be a good warmup since the workout had running in it.
9 AM: 1 hour at the gym
Warmup- jog, mobility and drills
FT: 9 mins 40 secs | Rx'd
21 Push Press, 50% 1RM | 85 lbs
Run, 200 m
18 Push Press, 50% 1RM | 85 lbs
Run, 200 m
15 Push Press, 50% 1RM | 85 lbs
Run, 200 m
12 Push Press, 50% 1RM | 85 lbs
Run, 200 m
9 Push Press, 50% 1RM | 85 lbs
Run, 200 m
6 Push Press, 50% 1RM | 85 lbs
Run, 200 m
3 Push Press, 50% 1RM | 85 lbs
Run, 200 m
FT: 9 mins 40 secs | Rx'd
21 Push Press, 50% 1RM | 85 lbs
Run, 200 m
18 Push Press, 50% 1RM | 85 lbs
Run, 200 m
15 Push Press, 50% 1RM | 85 lbs
Run, 200 m
12 Push Press, 50% 1RM | 85 lbs
Run, 200 m
9 Push Press, 50% 1RM | 85 lbs
Run, 200 m
6 Push Press, 50% 1RM | 85 lbs
Run, 200 m
3 Push Press, 50% 1RM | 85 lbs
Run, 200 m
Saturday:
7 AM: 1 hour at the gym
Warmup- jog, mobility and drills
"Tabata" 415 reps | 66 + 62 + 65 + 222 | Rx'd
Tabata Row Calorie
Rest 4 mins
Tabata Burpee
Rest 4 mins
Tabata Assault Bike Calorie
Rest 4 mins
Tabata Double Under
"Tabata" 415 reps | 66 + 62 + 65 + 222 | Rx'd
Tabata Row Calorie
Rest 4 mins
Tabata Burpee
Rest 4 mins
Tabata Assault Bike Calorie
Rest 4 mins
Tabata Double Under
Sunday:
Repeat of last week.... so damn sore and tired when I woke up today to the point I said fuck it all and went down the rabbit hole again. Over ate, drank to much this afternoon. ect.... just in the dumps again. Prob ate around 7,000 calories today.
I am at the point that I just might walk away from Grand Traverse Run and Bike in 4 weeks. Biking hurts my back and I am over it. It is weird because running and lifting are fine. After about an hour on the bike my whole back locks up. At first I thought I just need a bike fit but it does not matter which bike I am on, it happens every time. Anyone interested in buying a bike or two?
Total Weekly Numbers
Another shit week... Started out great then crashed and burned again. I think I need a program, coach or some daily goal to follow. Feeling lost, especially since I don't want to bike due to the back locking up and honestly tired of training for a running race..... Not sure how to turn this around.
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