I have worked out, just hadnt posted it...

Sunday...
1) 8 Rounds
3x Front Squat
2x Jumping Lunges
135,155,175,185,185,185,185,185

2) 8 Rounds
3x Power Cleans
3x Clapping Push Ups
3x Pull Ups
115,125,135,135,135,135,135,135

3) 4 Rounds
20x Sit Ups
50x Flutter Kicks
60 sec Farmers Carry 2x 44# kb

Wednesday

1) 6 Rounds
5x Thruster
3x Pull ups
Ash: 75,
Conrad:95,95,105,115,115,125

2) 6 Rounds
5x Hinge Lift
30 Sec Farmer's Carry
Ash: 75# HL, 2x 25# FC
Conrad: 185# HL, 2x 44# FC

3) 4 Rounds
10x Weighted Sit Ups
5x Slasher to Halo each side
30 Sec FLR
Ash:15# sit up,15# S to H
Conrad: 25# sit up, 44# S to H

12/9

1) Run
2 Miles
14:12

2) 8 Rounds
3x Power Clean + Push Press
2x Pull ups
Conrad:105,115,125,135,135,135,135

1st run after a lot of time off and getting fat while in San Diego.

Run
4 Miles
29:54- I had to stop at two intersections, but this run still felt harder than it should have.

Saturday morning

1) 8 Rounds
3x Bench Press
Conrad:135,145,155,165,175,175,175,175

2) 5 Rounds
8x Front Squats
3x Strict Pull Ups
Conrad: 95,105,115,125,135

not much (Thursday)

1) 8 Rounds
3x Hinge Lift
Ash: 65
Conrad:145,165,195,230,230,230,230,230

2) 8 Rounds
3x Power Clean
Ash: 65
Conrad:95,105,115,135,135,135,135,135

3) 5 Rounds
10x Sit Ups
10x Mountain Climbers
5x Clapping Push Ups
20x Flutter Kicks

Time to workout again

1) 8 Rounds
3x Power Clean + Push Press
95,110,125,145,145,145,145,145

2) 8 Rounds
3x Hinge Lift 160,185,215,245,245,245,245,245
2x Jumping Lunges

I have done misc small sets of varying weights and movements the last two weeks... I ran once, once.

1) 5 Rounds (5th Round 10 reps of back squats)
20x Back Squats
20x Push Ups
20x Sit Ups
95, 115,135,165,185

overslept, this was all I had time for...

1) 6 Rounds
3x 135# Power Clean and Press
80x Flutter Kicks

A dry dark night... At 4:30 in the afternoon

1) Ruck Run
3 miles
30:04
Conrad: 53#
Ash: unweighted

Saturday

Not much time, not much sleep...

1) Run
1.5 miles
10:03

2) 8 Rounds emom
6x Bench Press 135#

run and stuff

1) Run
3 miles- 22:05

2) Back Squats
20x 95
20x 115
20x 135
10x 155

Thursday night

1) 1RM Power Clean + Push Press
Ash: 85#
Conrad 170#

2) 6 Rounds
3x Power Clean
2x Jumping Lunges
Ash: 65#
Conrad: 145#

3)6 Rounds
6x Hinge Lift
6x Push Ups
6x Sit Ups
Ash: 85#
Conrad:165#

I worked out here and there... last week. nothing to write home about. Just like this.

1) 3 Rounds
20x Back Squats: 95,115,135
10x Push Ups
5x Pull Ups

Something quick and easy to get my legs moving.

More miles yesterday

1) Run
8 Miles
59:04

Run

1) Run
7 miles
53:54

Lazy Lifting and not wanting to run...

1) 8 Rounds
6x Bench Press- 135#

2) Back Squats
20x 135
6x 185
6x 185
5x 205
5x 205
3x 225
3x 225
3x 225
20x 135

Thursday

1) Ruck
7 Miles w/the Mrs and Sage. We stopped for breakfast too...

2) Max reps in 2 minutes
Push Ups: 48
Sit Ups: 57

Rest 5 Minutes

3) EMOM 15 Minutes
3x Pull Ups
6x Push Ups
9x Sit Ups

Recovery Run

1) Run
4 Miles
38:21

Tuesday after a nap

1) Run
7 Miles
51:57

Monday Night

1) 8 Rounds
3x Power Clean + Push Press
Conrad:115,135,145,145,145,145,145,145

2) 8 Rounds
3x Front Squats
Conrad: 145,165,185,200,200,200,200,200

3) 6 Rounds
5x Military Press 2x44# kb
5x Pull Ups

4) Run
6 Miles
49:58
Slow going for a while. legs finally started moving around mile 4-5.

Friday

1) Run- in Denver
4.6 miles after a night of beers and now running at altitude...
50+ mins

2) 10 mins EMOM
7x Push Ups
10x Sit Ups
30x Flutter Kicks

WED 10/1

1) Ruck Run
5 Miles: 54:02

2) 6 Rounds
90 Sec Farmers Carry
10x Military press
20 Sec OH Hold
60x Flutter Kicks

Early in the AM,then later in the PM

1) Run
12 Miles;1:41:00
Didn't plan on running this far. Legs felt like crap the first 5 miles and then finally found a good pace/ rhythm for the last 4-5 miles and made ups some time.


After work:

1) Run
2 Miles: 15:02

2) 15 Minutes EMOM
3x Pull Ups
8x Push Ups
10x Sit Ups

9/29/14

1) 8 Rounds
3x Squat Clean
Ash: 60,70,80,90,,85,85,85,85
Conrad:110,125,140,155,155,155,155,155

2) 8 Rounds
3x Back Squats
Ash:,95,100,105,110,115,120,125,130
Conrad:130,185,185,205,205,225,225,225

3) 6 Rounds
5x Pull Ups
5x Military Press (until form breaks, then push press)
Ash: 70
Conrad:120

Wed's lift

1)8 Rounds
3x Hinge Lift
Ash: 100,120,135,155,155,155,155,155
Conrad: 170,200,225,255,255,260,265,265

2) 8 Rounds
3x Front Squat
Ash: 80,95,110,120,120,120,120,120
Conrad: 135,155,175,200,200,200,200,200

3) 8 Rounds
4x Pull Ups
8x Push Ups
12x Sit Ups

Tuesday's workout

1) Military/ Push Press- Strict until Military press failure
Ash:3x55, 3x65,3x75,2x85, 2x85,2x85,2x85,2x85
Conrad: 3x95, 3x115, 3x130,2x145,2x145,2x145,2x145,2x145

2) Power Clean
Ash: 3x55, 3x65, 2x75, 2x85, 2x90, 2x90, 2x90, 2x85
Conrad: 3x100, 3x115, 2x135, 1x150, 1x155,1x160, 1x165, 1x165

3) 4 Rounds
10x weighted sit ups
5x russian twists
45 sec FLR
50X flutter kicks

Run

1) Run 8.3 miles
1:09:28
Legs felt heavy.

Sat morning

Warm up: 3 Rounds
10x Hinge Lift- Ash: 65, Conrad: 95
5x Box Jumps
10x sit ups
15x push ups

1) 10,8,6,4,2
Hinge Lift
Box Jump
Ash: 95#, 16" box
Conrad: 135#, 24" box

2)6 Rounds        
3x Pull Ups
5x Push Ups
20x Step Ups
Conrad: 25# weighted vest

3) 9 Rounds
3x Hang Squat Cleans
5x Burpees
30 Seconds rest
Ash: 65#
Conrad: 115#

4) Run/Ruck 3 Miles
32:50
Ash ran
Conrad: ruck w/30#

lift again- 9/18

1) 8 Rounds
4x Front Squat
2x Squat Jumps
Ash: 75,85,95,110,110,110,110,110
Conrad: 135,145,165,185,185,185,185,185

2) 8 Rounds
4x Hinge Lift
2x Jumping Lunges
Ash:95,110,125,145,145,145,145,145
Conrad:155,185,215,245,245,245,245,245

3) 4 Rounds
10x Weighted Sit Ups
10x RussianTwists
10x Supermans
20 sec FLR 7 push ups, 20 sec side plank, 7 push ups, 20 sec other side plank

lifting

1) 8 Rounds
2x Power Cleans
4x Clapping Push ups
Ash: 55,65,75,80,80,80,80,80
Conrad:95,105,125,145,145,145,145,145

2) 8 Rounds
3x Push Press
3x Pull Ups
Ash: 55,60,65,70,75,75,75,75
Conrad: 95,110,120,135,135,135,135,135

3) 4 Rounds
90 Seconds Farmer's Carry
60x Flutter Kicks w/ruck over head
5x Toes to Sky W/ruck over head
30 Seconds FLR

need to work out more

EMOM 15 mins

4x pull ups

7x push ups

9x sit ups

This left me pretty tired... it shouldn't have hurt as much as it did

hike and lift

5 mile hike up rattle snake ridge
Conrad: 50# ruck
Ash: 30# Ruck
1800' elevation gain
2 hours

Later...

1) 8 Rounds
5x Hinge Lift
Ash: 85,100,120,125,125,125,125,125
Conrad:145,170,200,225,225,225,225,225

2) 8 Rounds
4x Military press
Conrad: 95,95,115,125,125,125,125,125
Last couple rounds became push press.

2) EMOM 5 minutes
3x Power Clean
Conrad: 135#
Should have gone heavier...

today before work... with almost no time left to get ready for work.

1) 8 Rounds
5x front squats
Ash: 65,75,85,95,100,100,100,100
Conrad: 110,135,155,175,175,175,175,175

I had to do something. I have been really lazy...

tuesday's run

5 miles 37:15
first run in a while... not too bad.

sometime last week, a couple different days

1RM
                           Ash      Conrad
Push Press            90          160
Power Clean         90          165
Hinge Lift             170         285
Front Squat          135         225

friday

5 mile run
39:41
felt slow and difficult...

today

1) 8 Rounds
3x Front Squats
Ash: 75,85,95,100,100,100,100,100
Conrad: 135,145,155,165,165,165,165,165

2) 6 Rounds
5x Hinge Lift
3x Box Jump
Ash: 105# , 16" box
Conrad: 205#, 30" box

3) 6 Rounds
8x Military Press
4x Pull Ups
Ash: 2x15# db
Conrad: 2x25#kb

4) 5 Rounds
60 Second Farmers carry
40x Flutter Kicks
45 Seconds FLR
Last round max push ups in 2 minutes
Ash: 2x25# kb, push ups 20
Conrad: 2x 44# kb, push ups 42

Wed 8/20/14- lazy, but not lazy enough to do nothing... something is better than nothing

1) 10 rounds every 30 seconds
2x Pull ups w/ 25# vest
Completed 6 rounds w/ vest. Last 4 rounds 3x pull ups un-weighted

2) 10 rounds every 30 seconds
6x push ups w/ 25# vest

2) 5 rounds every 30 seconds
40x flutter kicks

Earlier in the day:
6 mile hike with Sage and Ash.

8/19/14

1) 2 Rounds
1 mile ruck
Ash: 36#
Conrad: 60#
12:17, 13:08-Sage to a dump on the second mile

2) 4 Rounds
10x Good mornings- Ash:45#, Conrad:65#
10x Russian twists- Ash: 25#, Conrad: 45#
40x Flutter kicks
45 seconds FLR

3) 4 Rounds
60 second farmers carry- Ash: 2x25#, Conrad: 2x 44#
10x sit ups

Monday 8/18

1) Run 4 miles
33:17- easy pace

2) 5 Rounds
6x Hang Cleans- 95#
6x Military Press- 95#
40x Flutter Kicks

3) 5 Rounds
10x Hinge Lift 135#
5x OH Reverse lunges w/25#
3x Squat Jumps

Sunday

1) Ruck
3 miles 36:11
Ash: 26#
Conrad: 60#

2) 15 Rounds EMOM
Conrad:
3x strict pull ups
6x push ups
9x sit ups

Ash:
3x ring row
4x push ups
9x sit ups

lazy, lazy, lazy 8/16

1) 8 rounds
3x Push Press
Ash: 55,55,60,60,65,65,70,70
Conrad: 105,115,125,135,135,135,135,135

2) 8 Rounds
3x Hinge Lift
Ash: 95,95,105,105,110,110,115,115
Conrad: 185,205,215,225,225,225,225,225

before work, after a cheeseburger

Ruck run
5 miles - 57:04
Ruck weight - 50#

Mon

Run
4 Miles
32:40
Legs are still really sore.

Sat Morning

1) Run
3 miles
30 mins

2) 8 Rounds
3x Push Press
Ash: 55#
Conrad: 95,105,115,115,125,125,135,135

3) 8 Rounds
3x Deadlift
Ash: 95#
Conrad: 155,195,195,195,205,205,215,215

Friday Night

1) 9 rounds
2x Snatch + OH Squat
1x Burpee
Ash: 45#
Conrad: 95#

2) 6 Rounds
5x Back Squat
2x Jumping Lunges
Ash: 95#
Conrad: 185#

3) Run
2 miles
20 mins

Getting back to it. I'm going to be sore later.

laziness and what happened Thursday

1) run 3 miles - 30 mins

10 mins later

20x push ups
5x pull ups
18x push ups
5x pull ups
16x push ups
5x pull ups
14x push ups
5x pull ups
12x push ups
5x pull ups
10x push ups

Pyramids

1) 1,2,3,2,1 w/ 20# vest
Pull ups
Push ups x3 - 3,6,9,6,3

2) 1,2,3,4,3,2,1 w/ 15# vest
Pull ups
Push ups x3 - 3,6,9,12,9,6,3

3) 1,2,3,4,5,4,3,2,1 no vest
Pull ups
Push ups x3 - 3,6,9,12,15,12,9,6,3

Tuesday night

1) 8 Rounds
3x power cleans
95,115,135,145,145,145,145,145

2) 8 Rounds
4x Military Press
95,95,95,105,105,115,115,115

3) 8 Rounds
5x Hinge Lift
135,165,190,215,215,215,215,215

4) 5 Rounds
2x Box Jumps- 32,34,36,36,36
2x Clapping Push Ups
2x Tarzan Pull Ups

Saturday

1) Ride
21 miles- mostly easy with a few sprints every few minutes

thursday

1) 10 rounds
barbell complex
3x tarzan pull ups
30x step ups
30 seconds rest

2) run
5 miles
39:50

Get back to it.

1) 5 Rounds
30x step ups,  2x 20# dumbbells on 20" box
5x thrusters, 65#
5x toes to bar
15x kb swings, 44#

2) Run
5 miles
39:54
Easy run, considering my legs were fried after the 1st part. Lungs were fine, legs were tired.

3) max push ups in 60 secs
rest two minutes
max 60 sec sit ups
pu: 41, su: 40

felt like crap...(yesterday).

1) 2 rounds
400m run
two minute rest
1:15, 1:14

2)5 rounds
800m run
three minute rest
2:58,2:57,2:58,2:57,2:57

Really worn out... felt heavy through all rounds.

last thurs

1) run w/ash
6 miles
60 minutes

Tuesday and tired...

1) 15 Minute AMRAP w/ ruck
8x OH Squat, Ash 25#, Conrad 45#
30x step ups, Ash 16" Conrad 20"
8x Sit ups
Ash- 15# ruck- 5 rounds + OH Squats
Conrad- 40# ruck- 6 rounds + OH Squats

2) 20 Minute AMRAP
10x Sandbag power clean
4x Tarzan Pull Ups
5x Scotty Bobs
10x Sandbag Squat Jumps
Ash- 30# Sandbag, 15# db
Conrad- 60# Sandbag, 25# kb
6 rounds- Ash was pretty beat. I stayed with her by adding more reps until she was ready to move to the next exercise.

3) 10 Rounds every 2 minutes
5x Hinge Lift- Ash 75#, Conrad 135#
5x Box Jumps- Ash 20" Conrad 30"
5x Clean and Press- Ash 2x15#, Conrad 2x25#
10x Goblet Squats- Ash 15#, Conrad 44#

I was late to work because I wanted to work out... not that late.

1) 1 RM push press
Ash- 90#
Conrad- 150#

2) 6 Rounds
2x Push press
2x clapping push ups
5x shoulder dislocate
Ash- 75#
Conrad-135#

3) 6 Rounds
5x Front Squat
2x jumping lunge
1x box jump
Ash- 95,100,105,110,110,110. 16" box jump
Conrad- 145,145,150,150,155,155. 30" box jump

3) 7 Rounds
8x Push Press
8x Front Squat
30 Sec rest
Ash- 55#
Conrad- 95#

Sunday sucks...

1) 6 rounds
Run 800m  rest 2 minutes
Ash- 3:32, 3:32, 3:38, 3:40, 3:42, 3:42
Conrad- 2:59, 2:54, 2:57, 2:58, 2:57, 2:57
Really windy and legs still a little heavy. Hadn't done this in a while and I could feel it.

Before charity beer drinking

1) 20 Minutes amrap
30x step ups
200m run
Ash- 15# ruck, 16" step
Conrad- 45# ruck, 20" step
8 rounds+step ups

2) 20 Minutes amrap
10x Sandbag get ups- Ash 30# sandbag, Conrad 60# sandbag
8x goblet squats- Ash 25#, Conrad 35#
8x Sandbag clean and press
16x kb swings- Ash 25#, Conrad 35#
6 rounds + get ups

3) 15 rounds every 2 minutes
12x goblet squats- Ash 25#, Conrad 35#
12x dead lifts- Ash 75#, Conrad 115#
12x sit ups

4) Run 2 miles
20ish minutes

doing things yesterday

1) 20 Minute amrap
40x step ups
400m run
Ash- 15# ruck, 16" step
Conrad- 45# ruck, 20" step
6 rounds

2) 20 Minute amrap
4x burpees
8x back squats- Ash 60#, Conrad 95#
8x military press- Ash 2x15#, Conrad 2x 44
8x power cleans- Ash 30#, Conrad 95#
8x slashers- Ash 30#, Conrad 95#
7 rounds

Sleepy Tuesday

1) Run
2 miles- 4 minute rest, run 1 mile
Ash- 2 mile, 17:11, 1 mile 8:16
Conrad- 2 mile, 12:55, 1 mile 6:28

2) 9 Rounds
2x Thrusters
1x Burpee
5x Y+L
Ash, 45,45,50,50,55,55,60,60,60
Conrad, 75,85,95,105,115,125,135,135,135

3) 6 Rounds
4x Weighted pull ups
2x kipping pull ups
Ash- ring row w/12# all sets
Conrad- pull ups- 12,15,18,20,22,20

4) 6 Rounds
5x Thrusters
2x strict pull ups
30 sec rest
Ash- Thruster 45#, ring row
Conrad- Thruster 105#

5) 3 Rounds
10x weighted sit up
30 second side bridge
30 second other side bridge
10x supermans
30 second FLR

Friday

1) Run- 6 miles
62 minutes w/Ash
Conrad- 30#

2) 4 rounds
10x sit ups
40x flutter kicks
20x mountain climbers

6/26/14

1) run- two miles
Conrad- 13:20
Ash-16:24
We both had pretty heavy legs.Not all out, but still out of breath.

2)AMRAP 15 minutes
15x push ups
5x kb clean high pull - each side
10x goblet squats
10x push press
5x reverse lunges- each side

Ash- 5x push ups, 25# kb
Conrad- 44# kb

3) 4 rounds
6x deadlift
6x bent over row
6x hang clean
6x front squat
6x push press
6x back squat
Ash- 45#
Conrad- 65,70,75,80

4) 4 rounds
15x weighted sit ups
5x russian twists
10x super mans
30 sec FLR

before truck

1) 8 Rounds
4x front squats
Ash 75,85,100,115,115,115,115,115
Conrad 105,125,145,165,165,165,165,165

2) 8 Rounds
4x Romanian DL
Ash 90,105,125,140,140,140,140,140
Conrad 155,185,205,235,235,235,235,235

Tuesday

1) 6 rounds
3x military press- Ash 60#, Conrad 110#
3x clapping push up
shoulder stretch

2) 6 rounds
3x power cleans- Ash 75#, Conrad 135#
2x box jump-Ash 16", Conrad 30"
5x y+l

3) 10 rounds every 60 seconds
3x power cleans
3x push press
3x box jump
Ash 65# 16" box
Conrad 115# 30" box

4) Run 4 miles
40ish minutes
Conrad w/35# ruck

friday

Run w/ ash
6 miles
60 minutes

sunday

Run 8 miles
61 minutes

Today, 1 hour ago

15-1
Back Squats- Ash 35# sand bag, Conrad 95#
Weighted sit ups Ash 25#, Conrad 45#
Pull Ups
Clean to press Ash 35# sand bag, Conrad 2x 25# kb
Box Jump- Ash 16", Conrad 30"
52:08

Pretty sore from past workouts, felt better by the end. Grip strength is really weak right now.

Wednesday

1) 8 rds
3x power cleans
Ash-45,55,65,75,75,75,75,75
Conrad-85,100,115,135,135,135,135,135

2) 8 rds
5x military press
Ash-45,45,55,60,60,60,60,60
Conrad-70,80,95,110,110,110,110,110

1st run in a while

6 miles
45:00
Didn't feel as bad as I thought it might.

later...

1) 8 rounds
4x front squats
Ash- 75,85,100,115,115,115,115,115
Conrad- 105,125,145,165,165,165,165,165

2) 8 rounds
2x hinge lift
Ash- 90,105,125,140,140,140,140,140
Conrad-155,180,205,235,235,225,235,235

Bend

5 minutes EMOM, 6th minute max reps
Push ups
Ash-7-Max 12
Conrad 17- max 14
Sit-ups
Ash- 12- max 16
Conrad- 20 - max 22

Run 4 miles

Saturday

1) 8 rds
3x power cleans
Ash-45,55,65,75,75,75,75,75
Conrad-85,100,115,135,135,135,135,135

2) 8 rds
5x military press
Ash-45,45,55,60,60,60,60,60
Conrad-70,80,95,110,110,110,110,110

Run 4 miles

Friday

1) 8 rounds
4x front squats
Ash- 75,85,100,115,115,115,115,115
Conrad- 105,125,145,165,165,165,165,165

2) 8 rounds
2x hinge lift
Ash- 90,105,125,140,140,140,140,140
Conrad-155,180,205,235,235,225,235,235

3) run 3 miles

running

1) Running w/Ash
6 miles- 55:40
Conrad- 25#

In the morning:

3) rounds spin bike
10 minute tempo ride
30x push ups
30x sit ups

Sunday

1) 8 rounds
3x power cleans
Ash, 45,55,65,75,75,75,75,75
Conrad- 85,100,115,135,135,135,135,135

2) 8 rounds
5x front squats
Ash- 70,80,95,110,110,110,110,110
Conrad- 95,115,135,155,155,155,155,155

3) 3 mile ruck w/ Ash
31:50
Ash- 15#
Conrad- 35#

ruck run

1) 5.16 miles
48:45
Ash- 16#
Conrad- 35#

2) Two minute max push ups
Ash- 22
Conrad- 57

trying to lift after 2-3 weeks of being really lazy.

1) 1RM Power Clean
Ash- 90#
Conrad- 165#

2) 1RM Front Squat
Ash- 135#
Conrad- 190#

3) 1RM HingeLift
Ash- 160#
Conrad- 275#

4) 4 Rounds
10x Wtd sit up Ash-25#, Conrad-45#
40 Second FLR
6x kneeling keg lift Ash-25#, Conrad-45#
40 Second Superman hold

Saturday

10k with friends
62 mins w/30#

Recovering from Seattle Beer Week

ride to work 18 miles

1) every 60 seconds for 5 minutes, 6th minute max reps
push ups - 16
6th rd- 15 reps
sit ups - 20 reps
6th rd - 29 reps

2) 10 rds every 30 seconds
2x strict pull ups

Tiger Mtn Ride

1st mtn ride since October in Tx.
16 miles, 3200' elevation gain.
Lungs felt good, legs felt terrible.

1st run in a week

8 miles
1:03:45 - legs felt really heavy after mile 3.

Later w/Ash

1) 6 rounds
4x romanian dead lift
Ash- 75,85,95,95,105,105
Conrad- 155,175,195,205,215,215

2) 6 rounds
4x power clean + push press
Ash- 55,60,65,65,70,70
Conrad- 115

3) 4 rounds
6x deadlift
6x bent over row,
6x hang cleans
6x front squat
6x push press
6x back squat
Ash- 45#
Conrad- 75#

Wednesday morning

1) 8 rounds
3x front squat
5x hamstring hell
Ash- 55,55,60,60,65,65,70,70,75,75
Conrad- 125,135,145,155,155,155,165,165

2) 6 rounds
5x military press
8x pull ups
Ash- 2x20#
Conrad- 2x44#

3) 6 rounds
4x power cleans
3x burpees
Ash-65,65,70,70,75,75
Conrad- 115,115,125,125,135,135

4) 4 rounds
8x weighted sit ups Ash-25#, Conrad- 45#
30 second FLR
5x kneeling keg lift
30 second superman hold

Monday

1) 8 rounds
3x snatch + OH squat
shoulder stretch
Ash- 45,45,50,50,50,55,55,60,
Conrad- 75,75,85,90,95,95,105,105

2) 6 rounds
5x box squats
3x broad jumps
Ash- 45,45,45,50,50,55
Conrad- 145,155,165,175,175,175

3) 6 rounds
10x curl to press
8x pull ups
Ash- 6x curl to press @ 2x15#
Conrad- 2x44#

before beer drinking

1) 8 rounds
3x push press
5x shoulder stretch
Ash- 55,60,65,70,70,70,70,70
Conrad- 95,105,115,115,125,125,125,125

2) 6 rounds
3x squat cleans
2x jumping lunges
Ash- 55,55,55,55,55,55
Conrad- 125,135,145,145,145,145

3) 6 rounds
4x weighted lunges
8x pull ups / 8x ring rows Ash
Ash- 2 x 25# kb
Conrad - 2 x 44# kb

4) 6 rounds
5x Slashers 44#/25#
8x good mornings 65#/35#
5x standing russian twists 44#/25#
10x supermans

Run before work

1) run 5 miles
36:39
I got stopped at two intersections...

2) 4 rounds
8x wieghted sit up 25#
30 sec elevated feet FLR
5x kneeling keg lift 44#
30 sec superman hold

3) 4 rounds
20 sec plank walk ups
20 sec sit ups
20 sec rest

late night tuesday lifting

1) 8 rounds
3x box squat
145,145,155,165,175,185,185,185

2) 6 rounds
10x bridge press 2x 25# kb
3x clapping push ups

3) 6 rounds
4x power cleans w/ fat grips- 95#
4x burpees

after a weekend of brewery tours

1) 8 rounds
3x squat clean + front squat
5x y+l, 5#
95, 105,115,125,135,135,135,135

2) 6 rounds
5x hinge lift 185#
3x box jump 30"
5x snatch grip shoulder stretch

3) 6 rounds
6x military press 2@44# kb
4x pull ups
15x sit ups

It all felt tough...

April 30th

Run
14 miles
1:53:03
I bonked hard at mile 12. Practically limped the last two miles home and those two miles felt painfully slow.

twosday

1) Run 5.6 miles
43:07

after work

1) 8 rounds
3x box squats
165,175,175,175,180,180,185,185

2) 6 rounds
8x military press 2x44# kb
4x pull ups
15x sit ups

Sunday 4/27

1) 8 rounds
3x Squat clean + front squat
95,95,105,115,115,115,115,115
Didn't feel great. Kept the weight low and it was still tough in rounds 6-8. Not thrilled

2) 6 rounds
5x deadlift- 185#
3x box jump @ 30" box
5x y + l

Run again

12 mile run

1:31:07 

It was supposed to be an easy run, and it didn't feel bad. Miles 9,10, and 11, another runner was breathing down my neck right before  mile 9. Pride took over and I ran those 3 miles in 7:03, 6:48, and 6:52. All in all, a good run.

Saturday morning ride to work

18 miles 1:05:20

two days of nothing... Friday night

Run to meet with friends after work-
11.75 miles easy run-1:44:20

Tuesday

Ride home from work - 18 miles
1:19.33
Easy, easy easy. just cruising home and trying to find legs on a bike again.

sleepy, a little sore and not much time before work.

1) 8 rounds
4x back squat 185#
10x sit ups
rest 30 seconds

2) 3 rounds
5x dead lift 185#
5x strict pull ups
15x push ups

After two days of being lazy

1) Run
10 miles
1:14:01

run intervals and more running

1) 3 rounds
Run 2 miles
5 minutes rest
13:00, 13:37, 14:02

Later when Ash got home.

1) Run 4 miles recovery pace.
44 minutes - we chased down a dog that got off leash, twice.

2) 1 round - 135#
10x back squat
10x dead lift
10x hang cleans
wanted to do 3 rounds, but ran out of time.

Tues 4/8/14

1) 8 rounds
3x hang squat snatch + squat
10x sit ups
Ashley 45, 45, 55, 55, 65, 65, 75, 75
Conrad;  75, 75, 85, 95, 95, 95, 95, 95

2) 6 rounds
5x romanian deadlift- Ash: 65,70,75,80,85,85 Conrad: 185
3x squat jumps

3) 6 rounds
4x pull ups
8x military press Ash: 2x15# Conrad: 2x44#

4) 6 rounds
6x slashers
10x good mornings
6x standing russian twists
10x supermans
Ash 25# kb, 45#
Conrad 44# kb, 65#

4/7/14

In the morning:
1) 10 rds
30/30 row

2) 2 rounds
30x push ups
30x flutter kicks

In the evening:
1) 6 rounds
800m run
rest 2 mins
Ash - 3:45, 3:48, 3:48, 3:49, 3:50, 3:48
Conrad- 2:42, 2:51, 2:54, 2:58, 2:57, 2:57

2) 4 rounds
10x weighted sit up: Ash- 30# Conrad 40#
40 second FLR
6x kneleing keg lift: Ash- 30# Conrad 40#
40 second superman hold

3) 5 rounds
20 Seconds plank walk ups
20 Seconds sit ups
20 Seconds rest

Saturday running

Run 8.5 miles
w/ Ash 1:18:27
Conrad w/ 30#

not lifting much

1) 8 rounds
5x bench press 135#

2) Back squats
15x 135#
15x 135#
10x 155#
10x 155#

3) 4 rounds
10x weighted sit ups 35#
5x plank walk ups
20 sec FLR

1st ride of the year.

1) Road ride with Ash
2 hours- 27 miles
Super easy, trying to keep my legs moving and not overload them.
Still waking up every morning like I was hit by a truck...

2)30x push ups
   30x sit ups

recovering

1) Run w/Ash
3 miles - 27ish minutes?

2) 6 rounds Ash 25#, Conrad 45#
5x slasher
8x good mornings
5x standing russian twists
8x V-ups

3) 5 rounds
5x push ups
2x squats, hold at bottom- Ash
2x OH squats, hold at bottom w/25# - Conrad

Today

1) Run w/Ash
5.1 miles
49:38

2) 4 rounds
8x weighted sit ups, Ash 30#, Conrad 40#
30 secs FLR
5x kneeling keg lift (each side)
30 superman hold

3) 4 rounds
20 secs plank walk ups
20 secs sit ups
20 secs rest

GORUCK Light 3/29

GORUCK Light w/Ash. 15 miles route.

GORUCK Heavy 3/27

GORUCK Heavy- 24 hours, 46 miles covered, 9100' altitude gain, PT in a crazy cold river. All in all, brutal and lots of fun.

sometime last week

6 rds
6x 185# bac ksquat
5x pull ups
15x push ups

recovery run

run 6 miles w/Ash
58 minutes

Sick, lazy and friends in town...

Ruck w/52#
5.12 miles
46:09

Thursday

1) 10 rounds
3x burpees
3x squat jumps
3x push ups
3x squat jumps
40x flutter kicks

2) 2 mile run w/ 40-50#
20:31

tuesday 3/4/14

Run 10 miles
1:16:30

Before dinner

1) 20 minutes
step ups to 18" box w/ 50# pack
498

2) 6 rounds
10x push ups
5x kb clean 35#
10x goblet squat 35#
10x military press 2x25#
5x backwards lunge

Monday

In the morning:
1) Bench press
5x 135
5x 155
5x 155
5x 155
5x 155
5x 155
8x 135
10x 135

2) 4 rounds - 95#
8x incline press

3) 3 rounds - 95#
8x front squat
8x back squat
8x over head squat

Friday's lunch break

1) Back squats
12x 135#
8x 185
5x 205#
then,
6 rounds
5x  205# every 60 seconds

2)6 rounds
5x bench press 155# every 60 seconds

Wednesday Run

Run- 10 miles
1:13:24

Tuesday. Sleepy and needing a nap.

run 3 miles
21:04

Monday night

1) 10 minutes sandbag get ups 70#
55 reps

2) 6 rounds
10x push ups
5x 1 arm kb clean 35#
10x goblet squat 35#
10x military press 2x 25#
5x reverse lunges

3) 20 minutes
Step ups to 18" box w/45# pack
440 step ups

4) 10-1
65# hang squat snatch
2x 25# kb front squat
25# wtd sit ups

some lifting, last night.

1) 8 rounds
3x deadlift
Ash- 95#
Conrad- 195,205,215,225,235,235,235,235

2) 8 rounds
3x back squat
2x jumping lunges
Ash- 95#
Conrad- 185,195,205,215,225,235,230,230

3) 8 rounds
3x military press
Ash 2x20# db
Conrad 2x44# kb

another hike

5.25 miles w/50#
2:01
1300' elevation gain

Tuesday

5 mile hike w/65#
2000' elevation gain

a new week

5 mile road march w/65#
55:59

Wed morning

1) 50x sand bag get ups
Ash-30#
Conrad-70#

2) 6 rds
5x deadlift, Ash- 95# Conrad- 185#
3x squat jumps
5x y+l
Ash- 95#
Conrad- 185#

3) 6 rds w/ log
5x cleans
5x press
5x overhead squat
20 sec overhead hold
30 sec rest
Ash's log 25ish #
Conrad's log 45ish#

4) ruck march 60 minutes 4+ miles
Ash  w/26#
Conrad w/70#

Tuesday's lunch

1) bench press

3 rds-5x 135#

3 rds-4x 155#

3 rds-8x135#

2) Row 

8 rds 30/30

in the PM

quick lunch break attempt at fitness

1) 6 rds
5x incline press- 115#
5x pull ups

2) Tabata row

3) change and go back to work to unload a truck...

in the AM

Run- 7 miles
50:23

stairs again, because I was feeling lazy-ish. Friday 2/7/14

28 flights of stairs x2 w/60+ lbs
32:10

My shoulders hurt

1) 12 mile ruck @ 62#

2:58:37

Rest 1 hour for Ashley to get home from work,

2) Run 8.25 miles w/ Ashley

1:18:22

more lunch time stairs

Up and down 28 flights of stairs twice,  w/60#
34:06

Some Stairs

1) lunch break stairs
28 flights w/55# pack
18:36

Monday

1) Run- 5.3 miles
38:43 - I had to wait at an intersection for over a minute. That sucked.

the second day of the second month

1) 20 rounds
10x jumping jacks
10x squats
10x push ups
10x lunges
10x bent over row
10x flutter kicks
Ash - 20# pack
Conrad- 50# pack

2) Run- 5.3 miles
59:17
nice and easy, recovery style.

Feb first

1) Sandbag get ups - 10 minutes
Ash- 30# - 53get ups
Conrad- 70# - 52 getups

2) 6 rds
10x deadlifts- Ash 95#, Conrad 135#
10x push press - Ash 2x20#, Conrad 2x 44#kb
400m run w/ sandbag- Ash 30#, Conrad 70#

3) 5 rds
10x sit ups
20x flutter kicks
5x hastring hell
10x leg lifts

Thursday afternoon w/Ash

1) run 6 miles
66 minutes
Ash w/ 20#
Conrad- unweighted

2) 24-22-20-18-16-14-12-10-8-6-4-2
push ups
sit ups
40x flutter kicks after each rd

another post truck workout

1) 9 mile road march w/61#
2:05:12-

20 minutes rest to make a boom and set up.

2) 20 rds @ 45# for all lifts
6x deadlift
6x bent over row
6x hang clean
6x front squat
6x military press
6x back squat
6x push ups
50x step ups
5x pull ups
30 sec rest

62 minutes

Tuesday morning

Run

6.25 miles- 48:21

Monday after Joey's wedding

1) 8 rds
3x squat clean + front squat
5x y+l
Conrad:115,115,125- rds 4-8. Felt weak and unrecovered...
Ash: 45

2) 6 rds
5x dead lift
5x military press
Conrad: DL- 185,195,205,215,215,215
MP:2x 45kb
Ashley:DL- 65,75,75,75,75,75
MP: 2x20kb

3)10-1
squat jumps
push ups
sit ups

4) 5 mile road march - 59:51
Conrad: 61#
Ash:20#

Finished packing before my flight, I should work out.

1) run
5.27 miles - 38:47

2) 30-20-18-16-14-12-10-8-6-4-2
push ups
sit ups
40x flutter kicks

late night road march

5 miles w/ 61# ruck
58:03

pre-work lack of strength

1) 8 rds
3x squat clean + front squat
95,95,115,115,125,135,145,145

2) 6 rds
5x stiff leg deadlift 165,185,195,195, 195,195- being lazy the deadlift today
5x box jump 30"
hip flexor stretch

3) 6 rds
8x military press 2x25#kb
2x tarzan pull ups
4x pulls ups

later when Ash got home

Run w/ Ash
6 + miles
61:01

5 rds
15x push ups
15x sit ups

Wed night after truck

1) 16 rds w/25# weight vest
Run 400m
50x step ups
1:01"07

2) 8 rds
5x front squat 115#
5x touch jump touch
30 sec rest

3) 8 rds
5x deadlift 155#
5x box jump 30"
30 sec rest

4) 8 rds
5x kb floor press 2x 45#
8x pull ups
30 sec rest

5) 8 rds
5x snatch 75#
4x burpees
30 sec rest

6) 4 miles w/ 51# pack

7) 6 rds
5x back squat 135#
3x jumping lunges
30 sec rest

8) 6 rds
4x mr. spectacular 2x25# kb
4x tarzan pull ups
30 sec rest

9) 6 rds
5x bench dips
5x renegade row 2x 25#
30 sec rest

10) 6 rds
5x squat clean 115,115,105,105,95,95
5x box jumps 30"
30 sec rest

total time: 3:58:09

1/13/14

4 miles w/ 61# pack
50:20

Sat morning before work

1) back squats- 3x jumping lunges after each set
8x155
8x175
5x195
5x205
3x215
3x225
3x235
3x245

2)6 rds
3x push press -115,125,135,135,135,145
4x tarzan pull ups

3) 6 rds
3x power clean - 115,125,135,135,145,145
3x burpees

friday

Run w/ Ash
6.1 miles 60:04

Wednesday night after truck

1) 8.2 miles w/ 47# pack
1:37:17

Monday after truck

1) 8 rds
3x back squat
hip flexor stretch
165,185,205,215,215,215,215,215

2) 6 rds
5x military press 95,95,95,105,105,105
8x pull ups
10x sit ups

3) 6 rds
4x power clean 105,115,125,135,135,135
3x burpees
5x hip bridge each leg

Sunday night

1) 8 rds
3x overhead squat 95#
3x shoulder mobility stretch

2) 6 rds
5x romanian deadlift 165, 175, 185, 195, 205, 205
3x box jump 30"
5x y+l  2.5#

3) 6 rds
8x KB floor press 2x 44# kb
2x tarzan pull ups

Friday

Run
6 miles 49:07