Cl - First Snatch - July 30

Just an easy day as I continue to rest the tendons in the elbows.

4x10 Sqt Cleans @103#
4x7 Pull Ups

Cash out:
3x10 Snatch @ 30#

First time snatching. I'll work the weight up slowly. Definitely have to do these when you're fresh.

8 hours/24 hours. Not for time, PE: 6. 220/13.

S - Dice Run - July 29

Used the ol' yellow 11 burpees / 22 pikes / 33 push ups / 44 toe taps / 55 sqts / 66 jumping jacks dice for 12 sets stopping on the .2 mi marks, with out-back stops for the pull ups on the horse bar (11 each). Four stops to do the box jumps at Beach park and Yokuts, doubling down the exercises at Yokuts each stop. Turnaround was at the 14-mi-to-Enos sign.

First roll was 55 Squats, which might've been an early end, except that I never saw them again. Lots of box jumps this trip though, nice. Only one burpees n' squats, and 2 of all others; 2 pikes, 2 push ups, 2 toe taps and 2 jumping jacks.

A quick spin around the block to run Maylow after.

6 hours/60 hours. 63 minutes total, PE: 8. 217/13.

Wl - In n' Out Burger - July 27

Buy in:
Wanted to do feet to bar/hyperflexions, but hanging really hurt my elbow. Someday, I'm going to start worrying about whether or not there's a freaking tumor in there.

3x Ext/curl by 12 @ 115-130-145#/175-190-205#

4x8 Deads @ 185#
3x12 calves on the A-frame @5/Seated at 55# a side x10

8 hours. 20 minutes total, PE: 6. 220/13.

S run - Lonely Road - July 22

Quick breakout session on the bikepath. 10x .1 at full gallop with .1 walk/dog trot recoveries.

8 hours/36 hours. 30 minutes total, PE: 8. 217/16.

Wa - What The Mad Doctor Ordered - July 20

So, tendonitis … that calls for R.I.C.E. … Rest, Ice, Compression and … er, Exertion. Yeah, bar dips will help.

Buy in:
4x10 feet to bar
3x15 reverse push ups

Main set:
5x10 pull ups multi-position on the assist, 5 deadhang and 5 assist @ 30#
4x11 bar dips with 60# assist
4x10 lateral raise on the machine @ 90#

And now, as I type, my elbow is letting me know what a dipstick I am.

Wl - Not So Dead Monday - July 19

Tendonitis in both elbows, but the right one is killin'. Right hand's still numb, the prognosis is carpal tunnel. Here I am dropping stuff that I pick up. So make it a leg day, and focus on gripping the bar. Drop the bar during deads, you might as well just go step in front of a freakng bus.

3x10
ext @ 175/190/210
seated curl @ 125/140/155

Deads
10 @ 135, 8/185, 8/205, 6/215, 6/205-6/135.

Seated calf 1 and 25# x8
3x Seated calf 1 and 25# x8 then A-frame @5 x12
A-frame @5 x12

Cash out:
3x
x20 hyperflexions w/ 10# ball
x10 each lunges w/ 20# DBs

7 hours. 38 minutes total, PE: 7. 221/14, 216/9 (pm).

M Run - Catalina Stables Drop - July 16

Up the fire road to plant the Catalina Stables ammocan cache. Fast hiking and pushes on all the uphill sections. Running with a briefcase is harder than it should be. Tooled past the campgrounds and up Country Club road to bag the Bottle Cap cache at Stagecoach road/Chimes road.
Later, an hour of kayaking.

8 hours/24 hours. 66 minutes total, PE: 8.

M Run - Catalina Fire Road - July 11

Out and back on the fire road, up from the golf course to the campground and back. Just wanted to do a negative split, spent a little time scouting a good spot for an ammocan drop later this week and taking in the views from the canyon points. 31 minutes out and up, 28 minutes back with a detour to take the (longer) high road.

Beautiful day. 75 and puff-cloudy with a humid edge. Just when you needed it most, a breeze would drift by with that chill nip to it. Running here is a powerful sensory experience - among the eucalyptus and mesquite, wild dill and oaks, this could be Africa, it could be Australia. Came across a doe and three fawn, a lizard, velvet ants, quail, and someone inside me who wanted to run hard.

6 + 2 hours/24 hours. 59 minutes total, PE: 8. 218/14.

Ca - What Is, Was - July 10

6x10
Pull ups
Ov Squats @ 103#

Be sure you set the bar down in the middle of the grass, in the sun, so between sets the bar can heat up and fry your palms as you do the squats.

8 hours/24 hours. PE: 5. 218/14.

Wl - One For The Road - July 9

Buy in:
3x
20 hyperflexions w/ 10# ball
15 feet to bar

Antagonists:
21/15/9 seated curl @ 115/120/125/extensions @ 190#

Deads @ 185# 8/9/10/11/12 no partition
Calves on the A-frame 12s @ 6

7.5 hours/24 hours. 31 minutes total, PE: 7. 217/16.

WoD - Jacked - July 8

Simple Hip drive day, in the heat.

5/10/15/20 of
Sqt clean n' press @ 103#
1.5 pood KB swing

...one more shot of 25 rep swings for good measure.

Still wondering about the right hand. It stays clenched, but feels like it's gonna cut loose at any time. But feelings can be deceiving, especially when you have none at all.

7.5 hours/48 hours. 18 minutes total, PE: 7. 217/15.

Wa - A Lot Like the Others - July 6

Pretty much standard fare to get the week goin'. Nothing heavy/hip today though.

Buy in:
3 rounds
20 hyperflexions w/ 10# ball
20 knees to elbows

3x10 extensions/seated curl

5x14 @ 5.5 calves on the A-frame.

7.5 hours/36 hours. 22 minutes total, PE: 6. 215/15.

Ca - PullPush - July 4

5 pull ups, 6 ring dips; then 7/9, 10/11, 12/13, 14/15, 16 pulls.

8 hours/36 hours. PE: 6. 215/15.

S - Oh, My Stones - July 3

.25 warm up, then
.1 all out, walk .1, 10 squats
3 rounds (10/20/30)
2 mile open run with rocks
then ladder down intervals with the rocks: 30/20/10

Which hurt more: my lungs, my rotator cuffs, or my ego?

7 hours. 47 minutes total, PE: 8.