Monday May 18th

Happy Birthday, Sam!

6am workout with Adrian

warm-up with 5 rounds of jump rope, push-ups, squats

Main set:

5 clean and push-press (55#)

10 pull-ups

max rounds in 13 minutes

(I think we got 6 rounds)

PM run- 5 miler at planet granite, a bit faster than last week

May 17th

Sunday (May 17th)

As of today it's been over 1 month of "zero zeros." Something every day even if it's just an easy run...

SUPER easy run. Today was truly more of an active recovery day. Ran about 2.5 miles easy then walked. I was VERY sore (can't remember being this sore) and tired.

Saturday-

crazy workout with Carl

3 rounds of:

37 lunges (each leg) with the 50# "french fry"

37 KB swings (27#)

37 box jumps

37 pull-ups

The redeeming factor was that this was a partner workout so you were able to share the work. The lunges were brutal! I should have probably gone a bit heavier with the KB but my HR was getting up there so keeping it lighter allowed me to reign myself in.

Friday

Long warm-up

Back squat and pull-up workout:

Used 65-70# for back squats and focused on perfect form and going deep

after every set of 5 BS, I worked on pull-ups

Did about 7 rounds of 5 back squats, 5 pull-ups

Thursday:

Can't remember my workout! 6am session only (no run)

Wednesday:

6am workout with Adrian

long warm-up

100 push-ups with 12 box jumps ever minute

Total time was about 9 minutes

run at lunch - easy 5 miler

Thursday May 7th

6am workout with Adrian

thorough W/U (double unders felt awful this am)

Main workout

30-20-10

box jumps

pull-ups (jumping)

push-presses (2 x 20# dumbells)

Dessert

Tug of war- actually pretty tough work and a lot of fine. Especially since my team kicked ass.

Random note- I just tried "Toaster Oven" for the first time. I don't eat sandwiches very often but this one ranked right up there with the best I've had in a LONG time!

Planning on an easy run tonight before our Office date...

Catching up (again)

May - 6th (Happy Birthday Carrie)

workout with Adrian (6am)

warm-up

15 OHS (35#) 4oo meter run

repeat for a total of 5 rounds

Time: about 17 minutes

ab mat sit-ups and L sit hangs (2 rounds each) to finish it off

Under normal circumstances I would have gone heavier on the OHS but it was definitely beneficial to focus on the full ROM.

50 minute easy trail run at lunch

May 5th

workout with Angel (6am)

30 partner pull-ups

5x12 backsquats increasing weight each set (rest 1:30 in between)

-few warm-up rounds with 35#

round 1- 35#

round 2- 45#

round 3- 55#

round 4 and 5- kept it at 55# to work on going DEEP

100 knees to elbows, run 200 meters every time you drop down from the bar (only got to about 70 reps but had to leave due to time. This killed my hands!)

20 minute jog in the evening (planned to run an hour but felt crappy)

May 4th

workout with Adrian at 6am

max reps in 12 minutes

26# KB swings, push-ups (needed a minimum of 5o of each)

249 total reps

Sunday May 3rd

55 minute treadmill run easy

Saturday May 2nd

Thrusters (55#)

pull-ups 

rep scheme was 21-15-9 (had to run to the fence every time the thrusters were split up)

I have been working on my pull-ups a lot and did the set of 21 and set of 9 as normal pull-ups. 15 round was jumping pull-ups. 

Friday May 1st

30 minute easy run (felt really tired / flat)