Long Run

Early Morning

6 mile installation run, extremely hilly, ~60 mins

Notes

• Body: Knees started to ache from all the downhills today.  This run was hard on my legs.
• Workout: Long run with the Army guys before I leave for vacation today.

Run & WPL & Brp, BJ, TTB Metcon

Lunchtime

Run 1.8 miles outside

Weighted Pull Ups, 5x5
loads: 25#, 35#, 45#, 55#, 60#
1 x max @ 30#: 9

30-25-20-15-10
burpees
box jumps
toes to bar
-    time: 23:00

Notes

• Body: Sore in my traps and upper back
• Workout: WPL was good.  Metcon was long but alright, chipped away at it, 100 reps of each movement.  Tomorrow is another installation run, 7 miler.

Run & PC

Lunchtime

Run 3 miles on treadmill, 26:43

Power Clean 553311
5's: 95#, 135#
3's: 145#, 155#
1's: 165#, 165#

Bent-over rows

Notes

• Body: Hammys a little sore for some reason
• Workout: Run was fine.  Power cleans a bit disappointing as my form was terrible.

No Workout

Spent all day at Bragg then flew home.  No time for a workout.

Notes

• Body: Feeling mostly better from my infected cut

Travel Day

Travel to Ft. Bragg, NC today.  No workout.

Goals are going to have to be pushed back.  I have a weeklong family vacation coming up this week, then 2 weeks later I have work in Sweden.  These things are going to affect my workouts a bit, I am going to push my goals back to the end of November or end of the year.

Rest Day

No workout

Notes

• Body: I must have gotten some kind of bacteria or infection from a cut I got playing volleyball, then swimming in the lake.  Pelvic lymph nodes are swollen and sore, I feel a bit achey as if I have a cold.  Not cool.

Paintball & Beach Games

Morning

Paintball for 3-4 hours

Afternoon

Beach volleyball, frisbee, soccer, swimming

Notes

• Body: Legs are sore and tired
• Workout: Fun day of games, paintball was awesome.

Long Run + DLs & HSPU, Dips

Early morning

Installation run, 7.4 miles, 1:08:46

Lunchtime

Every 2 Minutes for 12 Minutes:
2 Deadlifts @ 80% 1 RM
-    load: 285#

5 rounds, not for time

5 handstand push ups
12 dips

Notes

• Body: Pretty sore in my hamstrings and my legs in general after the long run
• Run: Every Friday at Picatinny is an Army Installation run.  This was scheduled to be a 6 mile run but we me and another lost the leader and ended up running a considerable about more.  One cool thing is I ran side-by-side with the Commanding General, and didn't even know it was him til we were into the run.  He's a very cool guy.
• Workout: Legs were pretty sore after the run, but deadlifts were good.  Then some HSPU and dips.

BS & "Angie" + Swim

Lunchtime

Back Squat 5 x 3
loads: 185#, 220#, 240#, 260#, 280# (1 + 2 with help)

1 x 30 @ 135#

"Angie"
100 pull ups --- 5:10
100 push ups --- 3:45
100 sit ups --- 3:21
100 squats --- 3:10
-    time: 15:26

Rear deltoid and lateral leg raises

Evening
Swim (yds)

100 wu FR
100 turtleback flutter kicks
3 x 200 CSS w/90 rest
3 x 200 CSS w/fins w/90 rest
100 cool down

Notes

• Body: Feel alright today, no real soreness
• Workout: Squats felt strong, but my spotter gave me help on my 2nd and 3rd reps @ 280#.  I think he jumped the gun on the 2nd rep and I would have gotten that one.  Angie performance nothing to write home about.
• Swim: Just wanted to get some yardage in, it's been a while since I got in the pool.

Run & PP, WSU, SQ Metcon

Lunchtime

Run 3 miles, treadmill, 27:00

50-35-20
Push Press, 65#
Weighted Sit Ups, 40#
Squats
-    time: 11:10

3 x 50 leg levers, and biceps

Notes

• Body: Felt pretty good and rested
• Workout: Push presses were hardest part of WOD.  Otherwise a pretty normal day with a good workout.

Rock Climbing

Evening

Rock climbed ~2 hours

Notes

• Body: Legs are pretty toast today.
• Workout: Today was the best climbing day I've ever had, felt pretty good doing some 5.9 top rope routes.

Run & PC

Lunchtime

Run 3 miles on treadmill, 27:20

Power Clean, 20 reps @ 135#

Notes

• Body: Legs do not want to work today.  Planned to go heavy with PCs but ended up simply doing reps at 135# instead.  The legs did not have the capacity today.  Also have a nice fist sized bruise on my right thigh, look like a mule kicked me.  Sore in legs and front deltoids/shoulders.
• Workout:  Run was alright, felt a little heavy on my feet today.  PCs were only ok.  Looking forward to rest day/rock climbing tomorrow.

Wtd PL & Thr, RPU Metcon + MTB

Afternoon

Weighted Pull Ups, 20# weight vest
12-10-8-6-4-2-4-6-8-10-12 (10 + 2)
-    total: 82
1 x 15 unweighted deadhangs

WOD
1/2 "Coe"
FIVE rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
-    time: 8:17

Later on...

Mountain biked ~2 hours at Ringwood

Notes

• Body: Slept real well last night, felt good today.
• Workout: PLs were good, felt solid.  WOD was a difficult combo with the thrusters and push ups.  Either 2 or 3 rounds of the thrusters were unbroken, the rest were sets of 2.
• MTB: Wet and rainy today during mountain biking.  I'm pretty cut up, as per usual.  Fun times though :)

BS & CPU, TTB, KBSw Metcon

Evening

Back Squat 5 x 3
loads: 185#, 210#, 235#, 260# (2), 245# (1)
1 x 10 @ 135#

AMRAP 12 mins
6 clapping push ups
9 toes to bar
12 KB swings, 1.5 pood
-    total: 9 rounds

Bicep and rear deltoid work

Notes

• Body: Legs are tired.  I'm tired, didn't feel "with it" today during the workout.
• Workout: Wasn't feeling right today and my squat numbers show that.  Lack of sleep is probably the biggest culprit.  Metcon was decent, TTB were the hardest part, I did not get all of those unbroken.

Run

Evening

Run 5 miles at the track, 45:55
-    splits:    9:17    9:33    9:18    9:27    8:17

Notes

• Body: Feels ok, legs a little sore.
• Workout: Good run.  Minor irritation in right leg from time to time, nothing painful.

Rest Day

No workout

Notes

• Body: Legs are tired and sore

Run & Strongman

Lunchtime

Run 3.6 miles, 34:52

Strongman partner workout, each partner completes listed work
2 rounds
10 sandbag getups, 85#
Prowler push, ~50 yards, 50#
20 sledgehammer hits (10 each arm)
5 tire flips
15 keg throws, overhead in the air any way


Notes

• Body: Sore in hammys and in traps a bit
• Workout: Run felt good, felt even, some minor knee ache but it was hardly noticeable.  I focused on having an even stride and it seemed to be fine.  Strongman stuff was good, first time I threw a keg so that was cool.  Keg was empty and pretty light, maybe 35#.
  

Press, BS & Thr, GHDSU Metcon & Prowler

Lunchtime

On the Minute for 7 Minutes:
3 Strict Presses @ 75% 1 RM
loads: 115#

Rest 2min
6 x 3 Back Squats resting 90 seconds between sets
loads: 135#, 165#, 195#, 225#, 245#, 265#

Rest 3min
4 sets of
5 Heavy Thrusters
125#
15 GHD Situps
-    time: 7:39

Prowler, 90#, 2 x 40 yards

Evening
Rock climbed ~2.5 hours

Notes

• Body: Sore in hammys mostly
• Workout: Good stuff today.  Prowler is an awesome challenge.

Run & PC, PL

Lunchtime

Run 1 mile, ~10 mins

Power Clean, 55333
5's: 135#, 145
3's: 155#, 165#, 175# (1)

3 x 5 @ 135#

Pull Ups, shoot for 15 reps
15, 15, 13, 12
3 x 5 towel pull ups

Notes

• Body: Pretty well rested
• Workout: PCs coulda been better.  As the weight gets heavier my form starts to get worse, and it's hindering me.  Pull ups were good, really felt them in my biceps today for some reason.

Rest Day

No workout

Notes

• Body: Lower legs are sore.  Icing my right shin.

Run

Afternoon

Run 2.5 miles, 25:17

Notes

• Body: Feet and lower legs are sore from soccer.  Lateral side of knee is a little achey.
• Run: Felt pretty good and even during the run, no knee pain.  Feet and legs were tired, so I only did a short run.

Soccer

Evening

Played soccer for about 90 mins.

Notes

• Body: Sore in shoulders and tired in the legs.  Bruised behind the neck from the push presses.
• Workout: Great time playing soccer today, need to do that more often.  There's talk of getting a team together, that would be fun.

PL, PP, OHS, BJ Metcon

Evening

5 rounds
10 pull ups
10 push press behind neck @ 75#
5 overhead squats @ 75#
10 box jumps
-    time: 12:28

Notes

• Body: Legs pretty sore today.
• Workout: Difficult WOD for the shoulders, with PP and OHS back-to-back.  Took entirely too long.

Run

Evening

Run 3.5 miles

Notes

• Body: Sore in the legs and shoulders.  Some soreness in chest.
• Workout: Felt ok during the run.

SCThr, PL Metcon, & Wt PU + Rock Climbing

Lunchtime

Warmed up with cleans

5 rounds
5 squat clean thrusters, 95#
15 pull ups
-    time: 8:46

Weighted push ups
5 x 20 @ 25#

bicep work

Evening

Rock climbed ~2 hours

Notes

• Body: Very sore and tired in the legs today.
• Workout: SCThr are a good and terrible movement.

Run & BS

Lunchtime

Run 3.6 miles, 33:52

Back squat, 55533
5's: 185#, 215#, 235#
3's: 255#, 280# (1) PR

1 x 10 @ 135#, bottomed out range of motion

Notes

• Body: Sore in the hamstrings and shoulders.
• Workout: PR on squats, nice.  I was going for a triple, but came too far forward on the 2nd rep and needed help standing up with the weight, did not attempt the 3rd rep.

Mountain Bike

Morning

Mountain biked ~2 hours

Notes

• Body: Sore in shoulders and legs.
• Workout: Mountain biking was good, felt like a retard though, it's been a while.  Endo'd and banged up my ankle, it's swollen but not too painful.