session # 4

5 rds
2x burpees
5x push ups
5x bent over row @ 2x 25#
5x y+l @ 2.5#

6 rds
6x seated kb swings @ 35#
15x sit ups

6 rds
5x burpees
5x stiff leg DL @ 95#
5x dips

session #3

3 rds
5x clapping push ups
10x sit ups

6 rds
4x box squat @ 25#
5x seated row @ 2x25#
6x kb floor press @2x25#
30x glute leg lift( each leg)

4 rds
8x seated mr. spectacular @2x25#
5x y+l @ 2.5#

session #2

warm up:
3 rds
10x push ups
10x sit ups

1) AMRAP 20 min
5x seated kb clean to stand to press @2 x 25#
15x sit ups
5x box squats (above parallel)
5x bent over rows @ 2x 25#

9rds + 5x kb c/s/p and 10 sit ups

4 rds
5x floor sweeper
30 sec single leg glute bridge (each side)
10x good monings with 25#

3 rds
50x glute leg lift
hip swivel stretch
5x y+l @ 2.5#

mtn athlete injured leg program session #1

3 rds
5x single leg burpees
10x box squat... above parallel squat working on proper form in this range of motion
5x push ups
10x wtd sit ups @ 45#

6 rds
4x seated kb cleans to standing @ 2x 25# kb
4x seated kb press

6rds
4x single leg dl @ 2x 25# kb (each leg)
4x single leg hops

6rds
8x kb floor press @ 2x 25#
8x kb bent over row

So, all my running and rowing and then twisting my knee the other day resulted in an injury... IT band syndrome/ runner's knee... so I'll be taking it easy on the legs for a while... not fun when I enjoy activities that require my legs.

not motivated this morning

went to the gym, half assed my warm up and half assed a few rounds of bike intervals. Finally, runnning out of time, did something I knew would at least make me feel good about the amount of time I was actually working.

tabata row...

Run

run 1hr 20 mins
8 miles...

before work

6 mins row. every 30 seconds row 125m

5 rds
10x kb swings @ 35#
10x hang cleans @ 75#
10x push press @ 75#
mini leg blaster

5rds @ 75#
10x stiff legged dl
10x bent over row
10x push ups

thursday...

6 rds @ 95#
6x dl
6x hang cleans
6x push press

4 rds
10x snatch @ 45#
10x OH squat @45#
10x y+l @ 2.5#

4 rds
10x wtd sit up @ 45#
10x russian twists (each side) @ 35#
10x leg lifts

shoulders quit before my legs

2x 500m row 1 min rest. not going all out but breathing hard.
1:46
1:43

6rds
6x front squat @ 135#
3x dead hang pull ups

2x 500m row 1 min rest
1:45
1:44

Run

5k run 23:32

squat and push...

6 rds
6x front squat
135, 145, 155, 155, 155, 155

6rds
6x push press
75, 85, 95, 100, 105, 105,

meh...

row 15/15
20 rds
2020m total

3 rds @65
10x dl
10x pp

11/21/11

row 4x500m with 1 min rest
1:43, 1:44; 1:47, 1:47

5 rds @65, 75, 85, 95, 95
8x OH squat
8x front squat

then, misc ab work...

sunday's run

6.5 miles with ash.
1:09:45

row and lift, kinda...

5k row 19:29. Wasn't all out, just keeping a decent pace.

then,
mini leg blasters wtd @ 20#
mini leg blaster un-wtd

then,
5 rds
3x the exercise @65#
6x push press @ 65#

11/17/11

run
2x 1mile, rest half of run time
2x 800m, rest total time of 800m between intervals

mile 1, 7:15
mile 2, 6:45
800m 1, 3:01
800m 2, 2:59

later,

4 rds
10x wtd sit up @ 45#
10x (each side) slasher to halo @ 35#
1 min plank

6 rds
8x military press, strict. 45, 55, 65, 75, 85, 85

6 rds
8x front squat, light weight. 65, 75, 85, 85, 95, 95

cold and rainy

ride to work easy. 42 mins. It was cold and rainy...

4rds
10x wtd sit ups @ 45#
5x kneeling sand bag lift @ 40# each side
10x russian twist @25# each side
50m waiter walk each arm @ 35#

row some stuff
750m 2:45- easy start, then picked up the pace. Rest 1/2 time
500m 1:40- rest 1/2 time
250m :51 rest half time
then
4rds row 30/30
151m
146
146
148

run to work

Run 9.17 miles to work. With camelback for all my work clothes and 100 oz bladder full of water.

1:28:13

9:38 pace didnt feel bad...

yesterday with ash

run for an hour, easy, just getting used to running for longer than a 5k...
5.5 miles

ride... in 37 degree weather... to work...

9.3 miles 40 mins
legs heavy from my run on thurs...

felt like running for an hour

run about 30 mins then turn around and come back.

total run 1:07:13

7.37 miles

9:07 pace

I hadn't been running and just felt like going out for a bit. Felt pretty good most of the run except for the almost 2 mile climb @6% incline. Once you get over the "highest point" of the climb... it's .25 miles of very steep stairs. Once done with those my legs didn't want to move. I'd like to get to 8-9 miles in an hour, but that is a long way from now.

my lungs hurt

8 rds
30/30 row
immeadiately into...
5 rds
40/20 plank with 5 push ups during rest.

something quick before work

5 rds
mini leg blasters
30/30 plank with 5 push ups during the rest

7:28

not too tiring, just something quick to make me feel like I attempted to workout today.

sunday, and a couple days after that...

Sunday,
Hike at rattlesnake ledge 5 miles 1:22 minutes. 1500' elevation gain. It was raining the entire time. Decent pace going up, running all the way down.

Mon and Tues...
10 rds
30/30 plank with 5 push ups during 30 sec rest

Wed.
10 rds
40/20 plank with 5 push ups during rest

Nothing hard, but very little motivation to get off my ass right now. New bike helmet comes in tomorrow, then I can hop on the bike again.

at home... not really working out.

5rds all done with 2x 25# kb

6x front squats
6x kb snatch
6x push press
6x bent over row
6x dl

very little to no intensity... slow, focused more on form.

10 rds
30/30 plank with 5 push ups during 30 sec rest.

hike...

before work with a few friends and dogs.
5 miles 2.5 hours
1500' elevation gain. Not bad or hard really. Want to come back and try running the trail soon.

ride

32 miles just cruising. 2 hours.

easy ride

21 miles
1hr 15 mins
pretty comfortable pace on a slightly hilly route. Longest ride since May, I think.

today, a few days ago and last week...

4 rds
mini leg blasters
6x push ups
6x 75# clean
6x 75# pp
30 sec plank

10ish minutes

a few days ago...
13 mile hike at wallace falls state park. 2300' elevation gain. 5 hours? stopped with the dogs and took lots of pictures...

last week...
7 mile hike at Mt Rainier while Joey was in town.
2800' elevation gain. Started at 6000' and finished at 8800'.
3 hours.

row for 2k and try to have nothing left...

2k row 7:15

Not bad given my lack of working out. I have higher hopes to crush this in the near future.

yesterday and today

yesterday...

5rds
10x sand bag cleans to each shoulde
10x 35# kb swings
5x bent over row 2 @ 25# kb's
5x clean and press 2 @ 25# kb's
5x OH squat 2 @ 25#kb's

then some skill work... with oly bar...

today.
tabata run
6:56 pace 12%incline

ride and about 15 mins of stuff

ride to work easy pace 14.6avg

tabata run 12% 7:26 mile pace... Could have gone a little harder.

2x 500m row 1 min rest
1:43
1:42

MTB yesterday? today...

Mtb with Ash at lake taylor... it is all fire road. 9 miles of rolling hills. 55:43

today...
ride to work 35mins
then,

8 rds
5x The Exercise @ 75#
10x sit ups

5rds
5x dl @75#
5x push press @ 75#
5x broad jumps
5x (each side) russian twists
8:03

thursday before work

row 3000m 11:29. started out as a warm up for 5 mins then I went hard till 3000m

run 1.6 miles 11:44

then go to work...

a couple of days ago and today...

Monday ride with ash on MTB's through the neighborhood. 14-15 miles. 1:30ish mins... Some pretty steady climbing along Lake Washington Rd. Nothing too steap but still enough to make you a little tired.

Today...
5 rds
5x front squat 95#
10x burpees
10x situps
7:55

then...
3rds
3x the exercise @ 65#
5x tuck jumps
1 min bike sprint
10x sit ups
10x super mans
8:05

burpees killed me... tuck jumps made the bike sprints feel like an eternity... wanted to do 4 rds but ran out of time to shower and get to work...

today...

ride to work 34:33

At the gym...
run 1 mile 6:44
immediately,
row 1000m 3:32

5 rds
3x the exercise @ 75#
5x burpees
10x sit ups
5x (each side)russian twists @ 30#
8:27

First 3 rds were a breeze... 5 & 6 sucked.

yesterday in the afternoon

Ash and I rode for about 15 miles through a couple of the neighborhoods and around the area. Mostly conversational pace, exploring the area to see where we can ride regularly. This was Ash's first ride since we moved.

saturday's run home from work

So, I ran home from work since I was dropped of at work and didn't have a ride home.

9.73 miles in 1:29:48...

Not bad considering I hadn't run more than a 5k in a month and hadn't run 9 miles in almost 4 or 5 years. The best part was, I didn't have a change of clothes from work, so I ran home in jeans and my merrel barefoot shoes. I ran at a comfortable pace the entire time and only pushed the pace on a couple of hills and over a 1.5 mile stretch of the I-90 bridge. I felt pretty good and will be happy to try this again in the future when I am not wearing jeans to run in.

this week... and today.

i've ridden to and from 5 times since i got back in town.

Today I rode straight to the gym and rowed a 5k in 19:15.

yesterday after work..

5k row 19:26
5k run 23:52

the first half of the run sucked. the second half felt better and my legs didnt want to cramp as much. still pretty tired from yesterday. The row felt miserable...

wednesday...

38 mins ride to work

1 mile run 7:17
2000m row 7:20

6rds
4x the exercise @95#
10x sit ups
10x supermans
7:25

30 reps squat clean @ 95#
1:57
my grip was failing before legs or lungs...

ride,run, work,ride

ride to work 40 mins,
run 1 mile,
ride home from work... i'll let you know the time when i get home tonight.

a real workout, kinda...

ride to work 38 ish mins, front der. wouldnt shift to the small ring so i had to stand on every climb with the 50x18. Not as much fun as you would think.

at the gym,
10x 30/30 row
then,
4 rds
3x the exercise
65,75,85,85
2rds
6x front squat/pp
95,95
2rds
6x squat clean
95,95

Hadn't lifted in a while so wanted to stay with a manageable weight.

mtb?

yesterday, 7.25 miles in about 1:50. overgrown, under used and no trail maintenance from this winter meant i got to go for a hike with my bike.

today,
rode to work 45 mins i think?

2 hours of sleep, workout, work... then mtb

4rds
100x weighted step ups @25#
4rds
5x push ups
10x russian twists
10x sit ups
10x superman

1 rd looks like...
100x weighted step ups @ 25#
4rds
5x p u
10x r t
10x s u
10x sman

29:56

ride at Tokul East.
10 miles 1hr 27mins.
not a very hard ride. the group is pretty slow at climbing, pretty easy pace. the hard part of the ride came from the downhills. 2 of the guys were incredibly fast on the downhills and i had no chance of keeping up with them.

mtb at tiger mountain

12.5 miles. lots of climbing wth a great down hill. not really technical but still fun.

tabata, then try and recover during a 5k row

tabata run
then immeadiately
5k row better than 2:00min/500m pace...

less than 1 min transition between tabata run and 5k row. 5k in 19:41

monday run and stuff

10-9-8-7-6-5-4-3-2-1
95# dl
clapping push ups
front squat
tuck jump
sit ups
14:13

then later,
run 3.5ish miles not timed with ash.
she nearly killed me... hills and stairs suck after front squats and tuck jumps.

row...

row 10k. my goal today was to finish the 10k and to do it with under a 2:00/500m pace.

time 39:28.
avg 1:58 pace.

it hurt, but i did it...

mtb at duthie hill

ride 6.5 miles about an hour... 4 xc loops, finding the conecting point from one to the next was a little tricky. lots of log bridges and some 2' and 3' drops on the trail. luckily there is a bypass on most of those as well. Soon enough i'll begin to attempt some of the drops. legs felt good the entire time, my lungs are what was holding me back.

plans changed...

tabata run
then immediately...
row for 10min @ sub 2:00 500m pace
avg pace1:57

after work...

10 rds
30/30 row
6rds over 150m. 4rds above 140m = not as fit as I used to be.

front squat
5,5,5,3,3,5
135,155,175,185,195,195

2rds
6x curtis p's @ 135... that hurt.

1st attempt to front squat more than I can clean. not bad(to me) considering i didnt try to max.

rest day...

going to Duthie hill mtn bike trail on sunday...
much needed rest. real trails can't be good for an out of shape texan...

abandoned 10k

5 min run on treadmill... start out comfortable for 2 mins then all out for remaining 3 mins.
.71 mi

10k... i mean 5k row
19:40

started out bad, got worse, threw in the towel on the 10k at 2.5k... just didn't have it in me. Pace wasn't all out, but i couldn't imagine living through 5 more k's today.

5-26-11

5 rds
8x barbell burpees @ 65#
2.5 min step ups to 24" box
18:17

3 rds
10x sit ups
10x leg lifts
15 sec plank
5x slasher @35#
15 sec plank
10x dl @95#
7:07

legs were sore... hard to get them moving today.

tuesday"s 2k row

2k row 7:26...felt dead

8rds
3x squat clean + push press. 1st rd @ 95#- remaining rds all @ 115#
10x sit ups

6 rds
5x Back squat @ 135#
5x jumping lunges each leg
5x clapping push up

truck day

5 rds
3x 95# squat clean
5x tuck jump
5x clapping push up
4:33

6 rds
8x 105# deadlift
6x burpee broad jumps
7:48

3rds
10x sit ups
10x supermans
10x bicycle kicks (each side)
10x leg lifts

wake up, work out, go to work, go to sleep...

10,9,8,7,6,5,4,3,2,1,
30# goblet squat
push ups
sit ups
6:03 mostly a warm up especially with the light kb

5rds
5x 70# hang squat clean
500m row
5x clapping push ups
15:23

5rds
10x sit ups
10x supermans
10x russian twist

5/9/11 and 5/11/11

5/9/11
run with ash. 3 miles, little over 30 mins, lots of hills and stairs.

5/11/11
real quick before work...
10 rds
30/30 burpees/rest
78 burpees...terrible

saturday

5 rds
30x step ups
5x curtis p @55#
8x wtd sit ups @55#
5x push ups

16:38 me
16:30 ash

10 rds bike
15/45, hard/less hard

cold and sprinkling

Rode to work: 9.7 miles 45 mins...lots of intersections and waiting at stop lights, gotta find a way around some of those. Rode on my new double speed cervelo(ss wheel in the rear, functioning front der and double crankset in the front).

walk to the gym, then:

row 1:30/on 1:00/0ff, 1:oo on/:45 off, 1:00 on/30 off, :45 on/:30 off, :45 on/:15 off, :30 on/:15off, :30 on done.

5 rds:
8x 70# hang cleans and pp
mini leg blaster
125m row sprint

the day i broke a wheel

10 mile ride...started at a a good cruising speed. then my wheel broke. 1 hour 30+ mins later i arrived at my destination... not a good day on the bike.

monday's row

2k row
7:29

rest 3 mins
then row some more...
1:1 work/rest
1 min on/1 min off
2:00 on/2:00 off
3:00 on/3:00 off
4:00 on/4:00 off
all intervals under 500m /2:00min

run 1 mile 7:26, cool down with remaining time till 10:00 mins

wednesday

10min row warm up

5 rds
10x kb swings @35#
20x step ups
10x push ups
5x broad jumps
8:08

4 rds
mini leg blaster(1/2 of reps from full leg blaster)
10x sit ups
10x supermans
3:35... blew up and started cramping... wanted to do 10 rds, lame.

bike easy for 5 mins focus on using hamstrings pulling up on the pedals, 5 mins high cadence,
5 rds
30/60- hard/easy

morning beatdown

row 20 mins at a 500m 2min pace: 5k in 19:55

5 rds
5x curtis p @ 2-25# kb's
10x sit ups
1 min bike sprint

10 rds bike
30/30 hard/less hard
5 rds bike
30/really hard 30/off

quick wod in the apt...

5 rds barbell complex (6 of each rep, dl, bent over row, hang clean, front squat, push press, back squat, good mornings, push ups)
3rds @45
2rds @ 65

then...
3rds
20x sit ups
8x plank walk ups (8 each side)
5x 40#sand bag half moon (5 each side)

not much time and can't be too crazy when you live above someone...

terrible fitness

mtb:tapeworm trail

5.5 miles 35ish minutes-got lost, it was kinda muddy, and i didn't have enough air in my tires so the bike felt squishy... felt awkward on the bike, like i borrowed someone else's bike... not a bad trail, lots of up and down and crazy big tree roots.

wed..

warm up: 7:55... row to 2k start slow and finish with avg 500m under 2:00mins.

6 rds 10x kb swings @35, 30 step ups, 10 push ups, 15 sit ups... 12-15 mins?

Monday

• warm up 5 min row.


• 15 min run steady pace... 1.7 miles covered.


• 15 min ride alternating resistence and cadence.

In terrible shape, but this was something remotely easy to do before I got to work. Have to attmept to rebuild a base at some point.

1 month later...

3 rds 3 min run 15x sit ups 5x slasher to halo 3x 15on/15off push press/OH hold then, nearly crap your pants cause you're so out of shape after not doing anything remotely taxing in the last month, rest about 3 mins. cool down run for 8 mins...

yesterday's attempt at lifting

Trying the Mtn athlete Big 24 again after getting sick, travelling for a week and not working out for almost 2 weeks... it's amazing how much fitness can disappear in that time.

8 rds
3x The exercise
65,75,80,85,85,85,85,85

8rds
3x power clean/pp
85,95,105,115,125,125,115,115

8rds
3x squat clean
115,115,115,115,115,115,115,115

stayed light with most weights to see how bad it would be... it felt bad...

yesterday

5 rds
10 back ext
10 leg raises

5 rds
1 min plank
30 sec rest

then...

tabata row...

last day of black history month... (yesterday)

MTB @ Sansom
red loop... 7.7 miles ?
53: ish minutes
got to the trail head at the same time as two other guys and they rode with me... we did ride slow since it was their first time at sansom. I made all the climbs on the red loop...

ride and run

mtb at sansom
22:39 for blue and green trails
rest 15-20 mins then...
run at sansom
40:17 for blue and green trails

tuesday...

4rds
6x the exercise @ 95#

8rds
3x clean+pp @95#
3x pull ups

8rds
3x squat clean @115
3x clapping push ups

about 15 -20 mins? no idea...

big 24 III

8 rds
3x The exercise
3x shoulder mobility stretch
95,95,105,110,110,110,110,110

8 rds
3x clean + PP
3x pull ups
95,105,115,120,120,120,120120,

8 rds
3x squat clean
3x clapping push ups
125,125,135,145,145,145,155,155,

4rds
15x sit ups
10x super mans
5x jump squats
after last round finish with additional 50 sit ups for good measure...

thursday

ride on the trinity
1:47:20
dist 27.36
avg 15.2
wind speed... too much
just wanted to get out and cruise easy for a bit... with the wind, it felt like a very long climb...

big 24 II

8rds
3x the exercise (hang squat snatch+ OHS)
shoulder mobility stretch
75,75,85,95,95,105,105,105

8rds
3x clean + PP
3x pull ups
85,85,95,95,105,105,105,115

8rds
3x squat clean
95,105,115,125,135,135,135,135

monday afternoon

ride at sansom park...

2 blue laps... little over 7 miles around 40ish mins

today

5 rds
1 min hard > 1:45 500m pace
2 mins easy 2:10 500m pace... right into
4 rds
30 hard > 1:40 500m pace
1 min easy, 2:10 500m pace

20 mins total time
5117m

yesterday

Big 24

8rds
3x the exercise (snatch + OHS)
shoulder mobility stretch
55, 60,65,70,75,75,80,80

8rds
3x clean + pp
3x pull ups
70,75,80,95,95,100,105,105

8rds
3x squat clean

95,95,100,105,110,115,115,115

bored on vacation

in the morning...
10 min row warm up
tabata row... then immediately
5k row 20:25... worst 5k time in my life...

3 rds
4x15/15 hard/less hard bike intervals
1 min plank
30 sec wall sit

several hours later....

6 rds
800 m run
8x dl @ 155#
10x push ups
15x push press
20x sandbag clean(10x each shoulder)
39:41 800m run became recovery on each round... not quite what was planned, still pushing it on the 80o, but stil not good. breathing hard for 40 mins, but still not good.

50x sit ups
50x supermans
2:21

hockey... if you can call it that...

lost 7-5
played terrible, dehydrated, legs hurt, lungs good, just crappy legs...

run?

run 12x 10 min on/50 min off
rd1 - 1.41 miles laps 3:28,3:38 =7:06 mile
rd2 - 1.46 miles laps 3:18,3:29=6:48 mile
rd3 - 1.44 miles laps 3:25,3:28= 6:53 mile
rd4 - 1.37 miles laps 3:37,3:38=7:16 mile
rd5 - 1.37 miles laps 3:38,3:38=7:17 mile
rd6 - 1.35 miles laps 3:35,3:45= 7:20 mile
rd7 - rd12 DNF... sleep for time...
Used mapmyrun.com for distances covered. Harder than I expected. Didn't help that I went to sleep late started at 7am and it was 34 degrees out on the warmest lap at noon. Had to drop a deuce before each rd started... not fun...

various things with 2 min breaks

6rds
4x dl 185#
mini leg blaster
10x push ups
8:26

3rds
20x sand bag cleans (10x each side)
2x push press/rest OH hold/dead hang 20 seconds each (2 mins)
pp rd 1- 14,14
rd2 - 14,12
rd3 - 13,9

total time 9:17

10 min sandbag get ups
85 get ups total

row and push press... wed night

2500 m row 9:32
2x 20/20 push press/rest in OH hold 20# dbells- 14, 14
1500 m row 5:31
2x 20/20 push press/ rest in OH hold 20# dbells- 14, 12
500 m row 1:43
2x 20/20 push press/rest in OH hold 20# dbells- 12, 9

still pretty sore from wtd MLB the other day... as a whole not that bad...

working out in washington

warm up
5 min run easy pace... immedately after 5 min warm up run until 1.5 miles covered (including warm up).
11:46

3rds
mini leg blasters @50#
10x sit ups
5x push ups
1rd
mini leg blaster @ 40#
10x sit up
5x push ups
2rds
mini leg blasters un-wtd
10x sit ups
5x push ups

10:35
50# mlb sucked... no 45# bar at hotel gym
40# mlb felt east, but caught up quiclky from previous rds
un-wtd mlb felt easy until the squat jumps

friday

3rds
mini leg blasters @ 45#
10 situps
5 push ups
3 rds
mini leg blasters
10 sit ups
5 push ups
finished about 10 mins? wtd leg blasters are retardedly hard

4rds
20/20 push press/ rest in OH hold

3rds
5x pull ups
dead hang for 20 secs

100x sand bag cleans @ 40#
(50 to each shoulder)

then later...
run 30 mins with Ash... 3+ish miles

1-3-10

3 rds row
15/15 for 5 minutes
rest 3 mins between rds

then...
run for 20 mins... covered 2.65 miles

last workout of twenty ten

3rds
20/20 push press/ rest OH hold 20# dbells

8 rds
8x dl 135#
50 step ups

3rds
20/20 push press/ rest OH hold 20# dbbells

jump rope for 10 mins
throwing in some double unders and trying to get used to jumping rope again