JANUARY 17th - 23rd

Monday
Back squat
3,3,3,1,1,1,1
(225lbs, 225, 225, 275, 275, 275, 275)
Tuesday
Cooper VO2 max test
Run max meters in 12 minutes
2600 meters
Wednesday
5 rounds for time
50 step ups @18" w/45lb vest
40 squats
60 meter sprint (6 x 10m shuttles)
(27:34)
Thursday
Mobility work
Friday
40 minute trail run
Saturday
1 hour grappling. Takedowns @easy pace
Sunday
Rest

It's been a decent week. The squats felt awful. I felt weak and lethargic, but manged about 90% of 1rm for four singles. The trail run on Friday, however, felt magical. It was a great reminder of why I love to run.
Leadville is now 30 weeks away. The last couple of months have given me a great fitness base, and despite the shoulder trouble, I feel like I'm in good shape. It's time to shake things up a bit, and it's time to start running. I had some good conversations with Human Verification and Upper Level Gumby about programming and preparation, and they were able to give me a smart, outside view of things. It was a great help, because it can be hard to see what you really need to reach your goals.
Here's a rough outline of how things will work.

Monday -Mobility work.
Tuesday- High rep back squats + Speed work ( One of the following/ Tabata treadmill, 12 minute run test, 200's, 400's or 800's) + specific core work.
Wednesday - GPP / work capacity.
Thursday - Alternate weeks / deadlifts - power cleans + box squat practice + specific core work.
Friday - Mobility work.
Saturday - Long run + CFE recovery workout.
Sunday - Slightly less long run + CFE recovery workout.

I'll be following a progression with the long runs and lifting. HV gave me an idea for the back squats that I'm going to try. I'm going to start with a manageable load (60-70% 1RM) and do max reps each week. When I'm able to do 30 reps with the given weight, I'll add weight and start back at the bottom. I like experiments, and back squats are good for everything. I hear they can cure cancer and halitosis.
I've added the extra core work due to the fact that my shoulder is limiting the amount and kind of work I can do. I don't want to lose what I have. I'll keep on top of my shoulder recovery with some easy band work and slowly start introducing some very light lifting. We'll see how it goes.

"I don't care how old I live, I just want to be LIVING while I am living!"

Jack Lalane

1914 - 2011