Shoulder Work, Core

Afternoon

Press, 5 x 3 @ 135#
cable lateral raises
rear deltoids
machine shrugs
upright rows

100 four-count flutterkicks
100 leg levers

Notes

• Body: Left tib slightly irritated.
• Workout: Went well.

Run, PU, CPU, BP, PP, SC, RC, Dips, SQ + Run

Lunchtime

Deck, from SEALFIT

Baseline: ROM Drills. Run 400m, 50x push up, Run 400m, 25x clapping push up
-  ROM, 1 mile run, 50x push up, 1 mile run, 25x clapping push up

Strength: Work up to 1 RM Bench press
-  135# x 8, 185# x 5, 205# x 3, 225# x 2, 225# x 2, 225# x 2

Stamina: Chipper, not timed: 20x Bench press @ 85% 1 RM, 75x Push Press (95#/65#), 800m Buddy carry
-  185# for BP, 95# PP, subbed 70# KB shoulder carry for buddy carry

Work capacity: 6 Rounds for time: 2x Rope climb, 10x Ring dip, 20x deck squat (35#/20#), run 200m.
-  22:08 (regular dips and regular squats)

Evening
Durability: 4 mile timed run. 50x WTD sit ups, 50x back extensions. Active stretch or Yoga.
-  @ track: 3 mile run, 22:26 (8:02, 7:16, 7:06 splits); 1.25 mile cool down

Notes

• Body: A bit tired today, maybe because of the late workout last night.  Left tibia has been slightly irritated, and I'm thinking it's because the long run I did Wednesday night was on pavement.
• Workout: No spotter so kept bench press weight manageable.  Rope climbs are always fun.
• Run: @ lunchtime, 2 miles warm-up, 800m shoulder carry, and 1200m during WC adds up to 3.25 miles.  Evening run adds another 4.25 miles, for a total of 7.5 today.  14.5 on the week.

Brp, OHS, PL, HSPU, BS, Core

Evening

Compassion, from SEALFIT

Baseline: ROM Drills. 4 Rounds: 10x KB swing to thruster, 10x pull ups, 10x sit ups
-  ROM, 4 rds: 10x barbell thruster, 10x pull up, 10x sit up

Work capacity: As Many Reps as Possible in 4 min of Burpee, rest 60 sec, AMRAP in 3 min of overhead squat (65#/45#), rest 60 sec, AMRAP in 2 min of pull ups, rest 60sec, AMRAP in 1 min of Handstand push up.
-  71, 28, 54, 17

Strength: 3-3-3-3-3-3-3-3-3-3 Back squat
-  135#, 165#, 185#, 185#, 205#, 205#, 225#

Stamina: 4 Rounds, not timed: 10x Back squat @ 70% 3 RM, 20x jumping squats, 50m plate carry (2×45#plates)
-  N/A

Durability: 3 Rounds: 10x Toes 2 bar, 45sec/45sec side bridge, 10x slasher each side (16kg), 10x Good morning (45#).
-  Rx'd

Notes

• Body: Legs a bit tired.
• Workout: WC went well and I pushed hard.  Pull ups were very difficult for some reason.  Kept the back squats to a moderate weight, as I'm reintroducing them after aggravating my knee a few weeks ago.

Long Run

Evening

@ Park Lake
7 mile run, 1:04:49 (~9:15 pace)

Notes

• Body: Sore hams, abs.  Tired, only slept a few hours and kept waking up.
• Run: 7 miles around the lake today.  The paved surface was a little rough on my feet/legs.  Attempting to get 30 mile this week.
• Misc: Today I was at MEPS all day, signed my contract.

Shoulder Work, BS, 4CFK, Dips

Lunchtime

Shoulder work

• DB shoulder press, 5 x 5--40#, 50#, 55#, 60#, 60#
• cable lateral raises
• rear delts
• machine shrugs
• upright rows

3 x 5 back squat, 135#

100 four-count flutterkicks
100 four-count arm haulers

Rotator cuff work

Dips
20-15-10-5

Notes

• Body: Sore abs, hamstrings, traps.
• Workout: Pretty good.

WB, HPS, OHS, PC, DBC&P, FC, JR, Brp, Core + Swim

Lunchtime

22, from SEALFIT

Baseline: ROM Drills. 2 rounds: 22 x Wall Ball, 22 x hang pwr snatch (45# bar), 22 x Overhead squats (45# bar), run 400.
-  ROM, 2 rds of 22x wall ball, 22x hand power snatch (bar), 22x OHS (bar)

Strength: Work up to 2RM Power Clean
-  135# x 3, 155# x 2, 175# x 2 (fail, fail, 1, fail)

Stamina: Chipper, not timed: 10 x PC @ 90% 2RM, 122 x DB Clean & Press (2 x 35#/25#), 822M Farmers carry

-  10 x PC @ 145#, rest Rx'd

Work capacity: For Time do: 522x double unders, but on the minute every minute, perform 4 x ball slams (30#/20#)

-  Jump rope 10 minutes, 40 burpees

Durability: 2 mile run @ moderate pace. 52x GHD sit ups, 52z reverse hypers. Active stretch or Yoga.

-  52x GHDSU, 52x GHDExt

Evening
Swim (yds)

500 wu FR
200 turtleback
200 CSS
6 x 100 CSS w/105sec rest
-  times: 1:43,  1:41,  1:40,  1:39,  1:38,  1:38
500 CSS w/fins
-  time: 8:17
2 x 25 underwater swim w/fins
100 cooldown
(2150 yds total)

Notes

• Body: Feel good.  Some minor right tibia sensation.
• Workout: Getting some strength back after taking leg movements out of the equation to rest my knee.  175# was getting plenty high in the power cleans, but I wasn't getting my elbows under it.  DBC&P was pretty rough.

Run, HSPU, PU

Afternoon

On treadmill
2 mile warm-up
4 x 400m with jogging in between, 1:30 pace
1 x 800m, 3:00 pace
(4.75 miles total)

Deadhang pull ups
15

HSPU, full range, assisted
8, 8, 7, 7

Push ups
40, 40, 40
Diamond push ups
25, 25

Notes

• Body: Feel pretty decent
• Workout: Some standard bodyweight PT today.
• Run: Good intervals today.  Total for the week: 28.05 miles, so I hit my goal.  I'll take a couple of days off from running then begin a week of 30 miles.

Run

Morning

5.3 mile run around Columbia, Maryland, ~60 mins

Notes

• Body: Feel good.
• Run:  I'm down in MD for the day doing some visiting and was invited to go on a run with some ladies training for a half-marathon.  I was happy to get the miles in.  I cruised it at their pace, a nice recovery run.  5.3 today brings the week to 23.3.

Run, BPL, DL

Lunchtime

Fearlessness, from SEALFIT

Baseline: ROM Drills. 4 Rounds: Frog Complex with push up chaser (75#-105#), Run 400m
-  ROM, 2 mile warm up, 2 rds of BBC 95#

Work capacity: 20 rounds: Every 30 sec perform the following…5x burpee pull up.
-  100 burpee pull ups in 16:08

Strength: Work up to 3 RM Deadlift--> 5-5-3-3 Deadlift
-  225# x 5, 255# x 5, 275# x 3, 305# x 3

Stamina: 4 Rounds, not timed: 5x Deadlift @ 90% 3RM, 10x Box jumps (36in/24in), 50m buddy pull with heavy band.
-  20x deadlifts @ 225#

Durability: 2 mile recovery run. 100x flutter kicks, 100x arm haulers. Active stretch or Yoga.
-  2 mile easy run

Notes

• Body: Feel good and rested today.  Left knee has been feeling a bit better and better.
• Workout: It's nice to pick up something heavy again.  I didn't go nuts with deadlifts, but wanted to go decently heavy, so capped it at 305#.  The Rx'd WC was pretty rough, I got thru 3 or 4 rds rx'd, but fell out of the 30sec interval pretty quickly after that, so I did 100 BPL instead.
• Run: 4 more miles brings the week to 18.  28 is the goal.

Rest/Travel Day

Traveling home, no workout.

Notes

• Body: Feel decent, tired.

Run, PU, Core

Evening

on treadmill
4 mile run, easy

4 x 35 PU
2 x 25 diamond PU
100x 4CFK

Notes

• Body: Feel good, a bit tired.
• Workout: Good.
• Run: 4 miles brings the week to 14.

Run, Shoulder Work

Evening

on treadmill
3 mile run

Shoulder work
DB shoulder press, 4 x 5
DB lateral raises

2 mile run

Notes

• Body: Feeling pretty good.  Right hip flexor felt a little overworked last night after all the running but not bad today.
• Workout: I'm on travel so whatever I can get in I will. 
• Run: 5 miles today bring the week up to 10.

PST, Swim (PR), PT + Run

Lunchtime

@ Union City
Official PST
500 yd CSS -- 8:12 (PR)
Push ups -- 105
Sit ups -- 95
Pull ups -- 20
1.5 mile run -- 9:27

Group PT
100 diamond push ups
100 crossfit sit ups
500 yd CSS
100 leg levers
500 yd FR
100 4-count flutterkicks
Various relay races, PT, bear crawl

Evening
@ track
3 mile easy run, 27:07
800m cool down

Notes

• Body: Felt well rested. Knee still somewhat bothersome, I continue to ice/heat it.
• Workout: This was my first official PST and it went well. Both Mentors believe I have a good shot at getting picked up in the next draft this Friday/Monday, so we will see. 7 second PR on the swim, believe push ups was a PR as well. Sit ups and pull ups could certainly improve some.
• Run: Felt alright today, though some knee tightness and slight right tib irritation, but nothing lasting. 5 miles total today.

Rest Weekend, Ski

Took it easy on the slopes.  It was wonderful out, upper 60s.  I have PT with the Mentors on Monday.

Press, OHC, PFC + Run

Lunchtime

Don't Be..., from SEALFIT


Baseline: ROM Drills. 4 Rounds: 10x Barbell thrusters, 10x Pull ups, 10x sit ups, run 200m
-  ROM, 4 rds of 10x barbell thrusters, 10x deadhang pull ups, 10x sit ups, 400m run

Strength: 5-3-1-1-1-1-1 Thruster--> press

-  135# x 1, 145# x 1

Work Capacity: AMRAP in 20 minutes of: 10x Push Press (115#), 10x KB 1-arm snatch (24kg, 5 each side), 10x Box Jump (24in)

-  N/A

Stamina: 5 Rounds, not timed: 10x Thruster @ 65% 1RM---> press @ 95#, 20x Wall ball---> 100m overhead carry @ 45#, 50m Plate carry (2 x 45#)

-  3 rds, scaled to 25# plates for plate carry

Durability: 30x GHD sit ups, 30x Russian twist, 30 x Reverse Hypers. Warrior Yoga.

- 2 mile run

Evening
3 mile run, mix of easy and fast paces

Notes

• Body: Feeling decent enough.  Some knee pain last night after climbing, hopefully not an issue today.
• Workout: Went well, presses were good, haven't done barbell presses in a while yet was still near my performance.  
• Run: 6 miles today brings the week to my goal of a total of 26 miles.  Definitely some left knee irritation from the volume, need to take a couple of days easy.

Run, RC

Late afternoon

on treadmill
1 mile warm up
3 mile, moderate, ~25 mins

Rock climbed ~2 hours
Completed two 5.10 routes today, pretty awesome

Notes

• Body: Tired, up at 4:15 today to go back to MEPS. 
  
• Run: Another 4 miles today, legs are getting tired.  20 miles on the week so far.

Run, Core

Lunchtime

on treadmill
4 mile run, 35:30
2 mile cool down

100 4CFK, 100 leg levers
Isolated leg extensions

Notes

• Body: Front delts sore, calfs a little sore, abs sore.
• Run: Pretty good today.  No real issues, left knee gets somewhat tight during run, no pain though.  6 miles today brings the week to 16.

Run, HRPU, KBSw, SU, Shoulder Work

Lunchtime

800, from SEALFIT

Baseline: ROM Drills. 50x SBGU
-  ROM, 400m warm-up

Work Capacity: 5 rounds for time: Run 800m, 30x Hand Release Push-up, 30x KB swing (24kg/16kg), 30x situps.
-  time: 48:03

DB shoulder press, 3 x 5
cable lateral raises

Durability: 4x 800m sprints (1:1 work to rest). 100x flutter kicks, 100x leg levers. Active stretch or Yoga.
-  400m cool down

Notes

• Body: Hams are sore from all the power cleans yesterday, sore abs.  Left knee feels overworked and slight pain, I think from the swimming with fins.
• Workout: Went well today.  Hand release push ups are hard on the front delts.
• Run: Felt good and smooth, with no ITB issues.  3 miles total today brings the week up to 10.

"Klepto," Run, BP, WPL, SC, GHDSU, GHDExt + Swim

Lunchtime

Klepto, from SEALFIT

Baseline: ROM Drills. 30-20-10 reps of Wall ball, sit ups, Run 400m between each cluster.

-  ROM, 30-20-10 wall ball, sit ups, 400m run in between

Work Capacity: ”Klepto“ 4 rounds for time of:

• 27 x Box jumps (24″ /20″) ---> 18"
• 20 x Burpees
• 11 x Squat cleans (145# / 100#) ---> 11 x power cleans @ 135#

-  time: 20:22

Strength: 5-5-3-3-1-1-1-1 Bench Press

-  245# x 1, 255# x 1 (fail)

Stamina: 5 rounds, not timed: 5x Bench Press @ 75% 1RM, 10x weighted pull ups (35#), 50m Buddy carry.

-  3 rds.  175# for BP, 70# shoulder carry for buddy carry.

Durability: 3 mile run w/ body armor or 20# vest. 50x GHD sit ups, 50x Reverse hypers. Active stretch or Warrior Yoga.

-  50x GHD sit ups, 50x GHD extensions

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
7 x 100 CSS w/75sec rest
-  times: 1:43,  1:46,  1:44,  1:44,  1:43,  1:47,  1:40
800 CSS w/fins
-  time: 13:37
100 cooldown
(2200 yds total)

3 x 36 push ups

Notes

• Body: Feeling pretty good today.  Quads are sore, and I can tell my right IT band is still causing irritation.  Left knee is good though, unaffected by the run yesterday.
•  Workout: I did "Strength" first, then WC, then Stamina, Durability because of constraints.  Everything went pretty good.  I stayed away from doing squat cleans to keep the stress off my knee as it continues to get better.
• Run: I only did 3 easy 400m runs, but IT band was definitely causing issues.  Will continue to ice and roll out IT band.  7 miles on the week
• Swim:  Felt decent in the water, but sharing a lane with a huge guy threw my times off as I had to negotiate passing him.  The final interval I had my own lane, and the time reflects that.

Run

Afternoon

@ track
400m warm-up
4 mile run, LSD pace, 34:19 (~8:35 pace)
2 mile cool down

Notes

• Body: Left knee feeling decent, no pain but some tightness on-and-off during the run.  Right IT band became aggravated @ 3.5 mile mark.  Performed stretches intermittently after the 4 miler.
• Run: 6.25 miles today.  I hope to begin a new week starting now, and hit 26 miles.  We'll see how things go.

Shoulder Work

Evening

Shoulder work

• DB shoulder press, 5-5-3-3-3-3
• 40# x 5, 50# x 5, 55# x 3, 60# x 3, 65# x 3, 60# x 3
• Lateral cable raises
• Rear delts
• machine shrugs
• upright rows
• handstand push ups, assisted, 2 x 5

Notes

• Body: Sore traps, knee feeling decent.  In the evening after heating my knee, I was bending and extending it when it clicked really loudly.  It sounded bad but actually felt better after that.
• Workout: Focused work. Went well.

Run, HPC, KBC&P, DU, RR, HRPU, Core

Evening

Flexibility, from SEALFIT

Baseline: ROM Drills. 4 Rounds: Barbell complex with burpee chaser (75#-105#)
-  ROM, 800m warm-up run

Strength: Work up to 1RM clean----> 5 x 3 Hang Power Clean
- 115#, 135#, 145#, 145#, 145#

Stamina: 4 rounds:  3 x Clean @ 80% 1RM, 10 x KB Clean & Press (2 x 35#), Buddy Carry 50M
-  115# for hang power cleans, no buddy carries

Work Capacity: Complete 10, 9, 8…1 reps of the following: Double Unders (x10---> x2), Thrusters (95/65#)---> ring rows, Hand Release Push-ups
-  time: 12:51

Durability: 3 mile run @ moderate pace. 100x leg levers, 100x arm haulers. Active stretch or Yoga.
-  100 4CFK, 100 sit ups

Notes

• Body: Feel pretty good, but staying away from squat/lunge-type movements to let my knee rest.  I was actually supposed to be skiing up in Vermont at this time, but withdrew from the trip 2 days ago.
• Workout: Went well.  I was at a globo gym and I feel as if their barbells don't have the same snap to them as my other gyms, and therefore the hang power cleans felt heavier than usual.

WPL, CPU, OHC, DHPL, PU, LL, Core

Evening

Point Man, from SEALFIT

Baseline: ROM Drills. 5 min SBGU, 5 min Sand bag clean and push press. Run 800M
-  ROM

Strength: 5-5-5-5-5 Push Press---> Weighted Pull Ups
-  25#, 35#, 40#, 45#, 50# (4, fail)

Stamina: 4 Rounds, not timed: 10x Push Press @ 85% 5 RM---->5x weighted pull ups, 10x clapping push ups, 50m Buddy Pull w/ heavy band---> overhead carry @ 45#
-  25# for pull ups

Work Capacity: In a 20# weight vest, complete AMRAP in 30 minutes of the following: 5x Pull ups, 10x Push Up, 15x Air squat, 20x Leg Levers---> AMRAP 30 mins, 5x deadhang pull ups, 15x push ups, 20x leg levers
-  19 rds (finished 20)

Durability: 4 Rounds: 10x Toes 2 bar, 10x Slasher, 45/45sec side bridge, 10x Back extensions.
-  Rx

Notes

• Body: Knee not bad, not great.  Sore shoulders.
• Workout: Late workout today.  Pull ups went well.  I stayed away from squatting moves/running to give my knee as much rest as I could, and cruised through the WC, focusing on solid technique instead of speed.

Shoulder Work, Run, Core

Lunchtime

ROM, 1 mile warm-up run

Shoulder work

• DB shoulder press, 5-5-3-3-3-3 (up to 65#)
• cable lateral raises
• rear delts
• upright rows
• DB shrugs

100 4-count flutterkicks, 100 4-count arm haulers
Rotator cuff work
Dips

Notes

• Body: Knee bothering me a bit today and last night.  I believe the box step ups and some of the swimming irritated it.
• Workout: Shoulder are getting stronger.  I definitely found the cable lateral raises to be more effective than the DB L-lateral raises I had been doing, so I'll probably stick with them for a while.
• Run: 1 easy mile, no issues.

SC, Brp, Run, FS, WSU, FC, Plank + Swim, PU

Lunchtime

Drive On, from SEALFIT

Baseline: ROM Drills. 4 Rounds: SEALFIT Complex (95#-125#).  Row or run 800M.
-  ROM; BBC 95#, 105#; Run 800m

Work Capacity: for time 21 – 15 – 9 Squat Clean, Burpee, then 800M run.
-  time: 13:39 (95# for squat clean)

Strength: 5-5-3-3-3-3-3 Front Squat
-  165# x 3

Stamina: Chipper, not timed: 15x Front squat @ 90% 3RM, 60x Weighted step ups (35# DB or KB), 800m Farmers Carry (2 x 55/35#)
-  135# for FS; 30x weighted step ups w/35# KBs & 30x step ups with 20# overhead;  Farmer carry 4 x 200m @ 55#

Durability: 2 mile recovery run. 1x max plank hold (If under 3 min, 50 burpee penalty). Active stretch or Yoga.
-  2 mile run (~18:00); 4:00 plank

Evening

Swim (yds)
200 wu FR
200 turtleback
200 CSS
10 x 50 CSS w/55sec rest
-  times: 0:48,  0:46,  0:45,  0:46,  0:46,  0:48,  0:46,  0:47,  0:45,  0:45
800 CSS w/fins, easy
-  time: 13:19
100 BR
100 cooldown
(2100 yds total)

4 x 36 push ups

Notes

• Body: Feeling good and motivated.  Knee feeling a little inflamed.
• Workout: Good short WC, kept the intensity high, ~9:50 for SC/Brp.  I kept the weights manageable in the front squats, trying to maintain perfect form.  Weighted step ups irritated my knee, but running seemed fine.
• Swim: Went decent today.  Shoulders were tired for some reason.  On the 5th interval I felt a clunk in my right lower back/hip/pelvis area during a powerful breaststroke kick.  It bothered me for a bit but then faded.
  
• Run: 3 miles today.

Ski

All weekend

Skied Saturday and Sunday.  The weather was great and the conditions were good.  It was a lot of fun.

Notes

• Body: Feel pretty good, but for some reason my traps are very sore, which is very strange.  Perhaps I slept funny.  Left knee didn't give me issues, but still feels funny.

BS, KBSw, PU, PP, Plank + Run

Lunchtime

Stress4Success, from SEALFIT

Baseline: ROM Drills. 25x Sandbag cleans left side, 400m run, 25x sandbag cleans right side, 400m run
-  ROM, 25x med ball cleans left, 800m run, 25x med ball cleans right, 800m run

Work Capacity: Complete 15, 14, 13…1 reps of the following: Back squat (95#/65#), KB swing (24kg/16kg), SBGU(60#/40#)----> push ups, Push press (95#/65#), Sit up
-  time: 34:38

Durability: 3 mile run @ moderate pace. 100x Leg levers, 100x Good morning darlings.
-  1 mile easy run, 3 x 2:00 plank

Late afternoon
-  3.5 mile easy run.

Notes

• Body: Left knee getting better.
• Workout: Good workout.  Subbed out the SBGU with push ups, and did not see the sit ups listed so those were neglected.  From the push presses I was able to go right into back squats without dropping the bar.  I had to focus on finding balance in my hips during the back squat portion.
• Run: Felt pretty good.  Left knee has a sensation of maybe slight inflammation, no pain.  Run was easy though (10:00/mile pace).  5.5 miles today.

RC

Evening

Rock climbed ~1.5 hours; 5.8-5.9s, attempted 5.10.

Notes

• Body: Knee feeling slightly better today.  Biceps still sore.  Physical exam went well at MEPS today.