FEBRUARY 21st - 27th

Well, it's been a rough couple of weeks. At least training wise, otherwise life is good. I had some swelling in my knee after the last round of long runs and then I got the flu, which was nice. At least I lost a couple pounds. I'm back on track after a slow start to the week, so let's go.

Monday
Mobility/ running drills/ rest

Tuesday
Back squat, 3 X 3 @240lbs
5 X 5
Strict press @45lbs (rehab)
Strict pull up @green band (rehab)
3 X 10
Reverse hyper
GHD sit ups

Wednesday
36 minute run @80% effort

Thursday
1) 4 rounds
15 Russian KB swings @70lbs
400 meter run
1 minute rest
2) 5 minute rest
3) 4 rounds
10 deadlifts @50% 1RM (205)
2 minute row @ >500m
1 minute rest
4) 5 minute rest
5) 5 minute cumulative plank on rings

Friday
Mobility/ running drills/ rest

Saturday
1 hour 45 minute run (mostly flat road)

Sunday
3 hour 7 minute run (hilly trails and road)

Pipeline trail

Recovery

JANUARY 31st - FEBRUARY 6th

Monday
Mobility work
Tuesday
1) Back squats, max reps without racking the bar, 1 set @195lbs/65% 1RM (31 reps)
2) 10 x 30m sled push @156lbs
Wednesday
100 double unders
100 kettlebell swings (Russian) @70lbs
100 double unders
(11:04)
Thursday
1) Power cleans, 5 sets of 5 @75% 1RM/165lbs
2) 5 rounds
    10 GHD sit ups
    10 Good mornings @65lbs
3) 15 rounds
    30 seconds row/ 30 seconds rest
    (2249 meters)
Friday
Mobility work
Saturday
3 hour trail run
2 hour rest
1 hour grappling
Sunday
Rest

The trail run this weekend felt great. It's a good sign that I'm headed in the right direction. The schedule this weekend was supposed to be a two hour run Saturday, and a 40 minute run on Sunday. I just packed it all in one day plus some, and I'm paying for it now. It's been a very lethargic, heavy feeling Sunday. I need to learn some restraint.

Making the climb out of Dry Creek early Saturday morning.