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.

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.

JANUARY 24th - 30th

Monday
1) Back squats, max reps without racking the bar, 1 set @195lbs/65% 1RM (25 reps)
2) 100 sit ups
3) 4 rounds, every 2.5 minutes, sprint 300 meters in 25 meter shuttles
Tuesday
50-40-30-20-10 reps for time
Row (500m-400-300-200-100)
Double unders
Medicine ball slams @yellow 20lb
(18:58)
Wednesday
1) Deadlift, 5 sets of 3 @320lbs
2) GHD sit ups, 3 sets of 15
Thursday
Mobility work
Friday
Mobility work
Saturday
Grappling, take downs, 45 minutes
Trail run with Tara, Jeremy Ranch Rd., 2 hours
Sunday
Trail run with Murray and Josh, radio towers loop, 2 hours

I'm switching my rest days to Monday and Friday to accommodate the weekend long runs, so this week was a transition. It was good to be fully rested though, because it was a hard weekend. I'm going to have to spend a lot of time mobilizing the squat movers to be ready for Tuesday's max rep squats. I'm tired, so that's all for now.