Hill Sprints

run 2 miles

4x 200m hill sprints on sandy trail
each one was ~40s

run 2 miles

total 4 mile time was 34:19

Feeling weak

3x 45s handstand
2x 25 squats
10 mins boxing (5# weights, +40# vest)

4x (+40# vest)
10 pull-ups
15 ring push-ups
20 burpees

10 mins boxing on double end bag
3x 90s plank
10 wide parallel grip pull-ups



Pull-ups and handstands are really not doing so hot. Needed light assistance from a chair on the pull-ups.

Didn't make the 600

3x 45s handstand
10 min double end bag
5 min boxing 5# weights, +40#vest

200 swings (2x 40 one hand, 2x 10 one hand, 2x 50 two hand) (@50#, +40#vest)

100 prisoner squats (1x 50 2x 25) (+40#vest)
50 ring supermans (2x 15 2x 10) (+40#vest)

100 bodyweight squats (1x 50 2x 25)
100 pushups (1x 50 2x 25)

15 pull-ups




I wanted the 50 pull-ups (to make 600 reps) and to keep the vest on. Arms gave out on the first set of pushups with the vest.

Easy

Easy run with the group
5k 26:01

Time trial

800m warm up

1600m time trial
1:29
3:01
4:27
5:57

2400m cool down


Haven't run a 16 for time in a few years. Happy I broke six. Ran the first 8 fairly conservative. Ran the entire alone.

Strength Set

3x45s handstand
10 min boxing (5# weights)
10 min boxing double-end bag

10x (40# vest)
5 pull-ups
10 ring push-ups
90s rest

30 alt hand swing (50#)
25 push-ups
20 burpees
15 squats
10 pull-ups

2x 90s plank
2x 45s side plank

Random Sunday Circuit

HS 52s
HS 30s
HS 30s
10 mins boxing (5# hands, 40# vest)

3x (+40# vest)
10 pullups
20 alt jump lunge
10 ring pushups
20 prisoner squats
10 right hand swing (50# kbell)
10 left hand swing (50# kbell)

50 pushups
40 body squats
30 v ups
20 pullups
10 burpees



Handstand have really taken a hit from not working out as much...

Mesilla Loop

LCRG
6.17mi
52:04

Spinz and Runz

Spin class 45mins
Did some short intervals.

LCRG Run
3.2m
25:39




My upper body is doing alright, but my legs were sore from yesterday. The day post spin class made me slightly more sore and tight. I went out a little too hard on the run and this is my first time running in 2-3 weeks. Hopefully next time I can average better than 8s.

DoC Uno

10 reps for each exercise. Used the entire deck.
Red - push-up (x25)
Blue - pull-up (x25)
Green - v-up (x25)
Yellow - prisoner squat (x25)
Wild - High swing 50# kbell (x8)


Uno decks are 108 cards. I didn't time it, but this workout took a while. The only exercise I need assistance on was pull-ups after set 10. Put one leg on a chair and pushed as little as possible.

Bi-athlon

Morning:
Spin class 45 mins
Ladder interval work, 2 sets up and down

Time	30s	45s	60s	75s	90s	120s
Resistance	3	4	5	6	7	8

Night:
Swim 2000 yards, 47:54


It's like I'm tri training unintentionally! Back to running next week!

Swim swim swim

500yd @ 12:08
50 push-ups
50 v-ups
500yds @ 12:51



My hand started hurting halfway through the second 500...

I like it

3x 30s wall handstand (+40# vest)
10:00 min shadow boxing (+40# vest, 5# each hand)
25 ring push-ups
10 pull-ups

10x (+40# vest)
5 pullup
10 ring push-ups
90s rest

30 alt hand kbell swings (@50#, +40# vest)
25 push-ups
20 burpees (+40# vest)
10 pull-ups
2x 90s plank
2x 45s side plank








Same as Saturday. It's tough, but a good strength workout. I like it.

Testing it out

3x 30s wall handstand (+40# vest)
10:00 min shadow boxing (+40# vest, 5# each hand)
25 ring push-ups
10 pull-ups

10x (+40# vest)
5 pullup
10 ring push-ups
90s rest

30 alt hand kbell swings (@50#, +40# vest)
25 push-ups
20 burpees (+40# vest)
10 pull-ups
2x 90s plank
2x 45s side plank


Justin said he's doing 10 sets of 6 with 90s rest for his lifting. Only 2 exercises per group (back/bi, chest/tri, legs). Figured I'd do a semi-test of it for a workout.

Spinz

Spinning class. 45mins. Wish I knew the speed or distance completed.
15 parallel grip pull-ups
50 push-ups