MARCH 21st - 27th

Monday
2 hour trail run @80% effort
Tuesday
5 rounds
3 back squats @225lbs
10 bench press @65lbs (shoulder rehab)
10 pull ups @blue bands (shoulder rehab)
Wednesday
16 x 200 meter run, one every 2 minutes
Then
30 minutes heavy bag work
Thursday
Power clean + front squat / sledgehammer strikes ladder
10 @100lbs
9 @110
8 @120
7 @130
6 @140
5 @150
4 @160
3 @170
2 @180
1 @190
Between power clean + front squats, double the reps for each side on sledgehammer strikes.
Friday
1 hour of mobility work
Saturday
1 hour trail run @70% effort
Sunday
2 hour road run @90% effort

MARCH 14th - 20th

Monday
Mobility
Tuesday
Back squats @255lbs
3,3,3,2,1,1,1,1 reps
Jumping squats @135lbs
3 sets of 5
Wednesday
16 x 200 meter run. On the 2 minutes
Thursday
Mobility
Friday
Power clean + front squat ladder
10 @95lbs
9 @105
8 @115
7 @125
6 @135
5 @145
4 @155
3 @165
2 @175
1 @185
Saturday and Sunday
Try to get standby flight to Atlanta. Fail.

MARCH 7th - 13th

Monday
50 minute trail run @70% effort
Tuesday
Back squats
3,3,3,2,2,1,1 reps @250lbs
Jumping squats
3 sets of 5 @135lbs
Strict press @25lb dumbbells
Pull ups @blue band
3 sets of 10 reps each
Reverse hyper
GHD sit ups
3 sets of 10 each
Wednesday
6 X 400m sprint
6 X 100m sprint
Thursday
1) 4 rounds
200 ft sled push @155lbs
200m run
All with 20lb vest
2 minute rest between rounds
2) 5 minute rest
3) 4 rounds
10 deadlifts @bodyweight (190lbs)
10 box jumps @24"
1 minute rest
4) 3 minute rest
5) 5 minute cumulative ring plank
Friday
Mobility work
Saturday
1 hour 5 minute trail run @80% effort
Sunday
3 hour 30 minute trail run @80% effort

I love hills.

FEBRUARY 28th - MARCH 6th

Monday
Mobility/ Rest
Tuesday
Back squat, 4 sets of 3 @245lbs
5 sets of 5
Shoulder press @50lbs (rehab)
Pull ups @green band (rehab)
Wednesday
33 minute run @90% effort
Thursday
1) 4 rounds
12 russian KB swings @70lbs
2 minutes of jump rope
1 minute rest
2) 3 minute rest
3) 4 rounds
12 lunges @115lbs
2 minutes of step ups @18"
1 minute rest
4) 3 minute rest
5) 5 minutes cumulative in plank on rings
Friday
Rest/ Mobility
Saturday
Goofed off
Sunday
Goofed off

This was a lazy week, and I'm okay with that. Back at it on Monday.