7/20/13

Run - 10min @ Z1

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15 Rounds of:

Run 30sec @ 85%

Run 30sec @ 50%

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Run - 10min @ Z1

This felt good.

7/19/13

Back is still real tight and not 100% but I'm going to give this one a whirl:

For time:

1mi Run

100 HR Push-ups

100 KB Swings, 55#

1mi Run

Time:

First mile - 7:41

Done hr push ups - 14:00

Done KBS - 22:10

Finished 2nd mile (total): 31:19

Massive hill for first half mile of each run. Forgot it was hand release for first 60 push ups. Did KBS 20 then all 10s. KBS were harder than I thought. Lunges aren't there. 95 degrees doesn't help things.

30 min z1 paddle board

7/18/13

60 min z1 mountain hike with 40lb weight vest.

The bugs were pretty vicious. Very tactical hike.

7/17/13

500m row warm up 1:50

Back Squat - 5,4,3,2,1; rest 3min (build to heaviest possible)

135x5, 205x5, 245x5, 265x4, 285x3, 305x2, 325x1 (failed 2x)

Was really happy about 285 and 305 sets, not sure ive done that in the recent past. Had a hitch in my right QL but Felt good until 325. Damn it. Sleep and food def haven't been up to par. First heavy weight on back in over a week.

Deadlift - 5,4,3,2,1; rest 3min (build to heaviest possible)

135x5, 225x5, 315x5, 345x4, 375x3, 

Loaded 400 up for my 2 set but only got it up about 6 inches before failure. The 375 set was tough.

Press - 5,4,3,2,1; rest 3min (build to heaviest possible)

Didn't get to press due to my ride having to leave.

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Swim - did interval swims of 35 (roughly) meters every 45 seconds for 20 sets.

My R SIJ is definitely a little tweaked. Real stiff tonight. I brought balls an bands so will do some work.

 

7/15/13

6 Rounds of 30sec work / 30sec rest; rest 5min b/t round 3&4

HR Push-ups 24, 21, 21, 24, 19, 14,

KB Swings, 55# 17, 17, 18, 18, 17, 16

Ring Rows 18, 16, 13, 15, 13, 11

Wallball, 24# 16, 16, 16, 16, 16, 16

Had to sub ring rows cuz we didn't have a tree limb low enough or a beam available. This was good work until very last round. My arms, ESP biceps and forearms were smoked. My muscular endurance for push ups and ring rows is weak.

7/14/13

Swim 20min @ Z1

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21-15-9

KB Swing, 55#

WallBall, 24#

Burpee

 

Time: 5:48

This felt good. Did it unbroken. Was in need of oxygen at end. Did 10 minute z1 swim cool down.