Cl - July 31

Buy in
5x10-7 FtB
DB lunge @ 20's x10/11/12/13
11 mins.

4 rounds
Hamstring curl x10 @ 100#
Extensions x12 @ 200
8 mins.

Calves on the A-frame 
5x12 @ 6/6.35////
8 mins.

Overhead squat @ 45#
x10/15/20
6 mins.

8 - 1 hours - 2230/0630. 35 minutes total. PE: 7. 24 hours. 226.

H Push - July 30

Buy in
3x7-8 FtB
4 mins.

4x Power clean @ 135 x4-5's 
7 mins.

5 rounds, HT timer
Bench @ 225 x10/10/9/7/7
Underbar Horz pulls x10 
13 mins.

4 ex in/out curl @ 75  x10s
6 mins.
Still some tightness and pain in the crooks of the elbows, even at this weight.

7 hours - 2330/0630. 32 minutes total. PE: 7. 24 hours.

Squat When Somethin's Wrong n' Bike - July 29

Using the long timer today; in .35 on 2.40
10xbar/12x135/5x8-10 @ 185
No, there was no going heavier today. It's like a deload day that I didn't earn. Hips feel open and the depth is there, but there's just no motor. Everything feels heavy anymore. 
17 mins.

Cash out, no timer.
4x11 hamstring curl @ 95
3x10 Standing calf @ 330/345/330
7 mins.

PM
There and back again to SoD. 70% effort both ways, with a few mile kicks. 29 there, 29 home. Pushing a bigger gear on the return felt good. 58 mins, 16.6 mph ave.

8.5 hours - 2200/0630. 83 minutes total. PE: 8. 24 hours.

Pull Day - July 28

5x10-7 FtB
4x10-8 Overhead press @ 115
11 mins.

Nothin' doin' after 8 on those later sets.

5 rounds, HT timer
Neutral grip pulls x6-5
Horz cable close neutral row @ 175 x10
11 mins.

3x10 Bent bar tri push downs @ 180/190/180
6 mins.

8.5 hours - 2200/0630. 29 minutes total. PE: 7. 48 hours. 224/14.

Week average:
P176g/C157/F124 : 29/26/46% - Carbs are higher with long days on the bike Tues/Sat. Protein's lower with my tub o' Cytosport gone empty.

AHO and 50's - July 26

28 to Brighthouse, 29 to AHO, 25 home. 17.5 mi, 13.3 mph ave, 79 minutes moving. Getting a little bit faster - that's a .5 mph increase over previous days. Still at 70% effort.

Ran 29 walk-back 50's at Brighthouse, with a slight downhill start.That was a lot better for avoiding the buttlock. Really a hot and humid morning. Felt good and smooth, only had to concentrate on dialing down after getting up to speed. 30 mins.

8.5 hours - 2230/0700. 109 minutes total. PE: 8. 24 hours.

Cl - Still Sore About It - July 25

Walking around sore from Tuesday's squat/bike AM/PM sessions. Still, the show must go on. Landmine is more about gas than about the weight today.

Buy in
4x10 Hamstring curl @ 95
3x11 Extensions @ 195
6 mins.

Landmine Iso Complex
3 rounds of 10 reps - RDL, lunge, squat @10/20//
10 mins.

4 rounds
Seated calf @ 70 x12-10
Standing calf @ 255 x10-8 
8 mins.

7.5 hours - 2230/0600. 25 minutes total. PE: 7. 24 hours. 222/13.

Pull - Halfway Gone - July 24

Buy in
Death by GtO @115
... gave it a 90% effort. 7 rounds +5.
8 mins.

Weighted chin, strict
3x 10#/20#//
7 mins.

5 rounds, HT timer
Chins @ 10# x3/Unweighted x5-3
Wide open grip cable H-pulls @ 160 x10
12 mins.

Incline Press 
@195 x7/175 x9/155 x12
1 min RI
5 mins.

Chins didn't feel heavy, the grip felt good. Just not putting up more than 3's.
BTW, sore as a mug from Tuesday's Squat/Bike day.

8 - 1 hours - 2200/0630. 34 minutes total. PE: 7. 48 hours. 223/13.

Squat n' Bike - Everyone Suffers - July 22

 Buy in
3 rounds
Hamstring curl x10 @ 95
FtB x10
Reverse hypers @ 45# x15
...one more hamstring.
9 mins.

Main set
Squat, on 2:30
10x bar/10x 135/10x 185/8x 205/x7/6/5... clock says I did two more (at 205 - I didn't back off), but I don't really remember how many sets I did
Final 4 sets, supersetted 
A-frame @ 6 x15-13
22 mins.

PM
SoD and back on the Ridley, feeling like not much was happening with headwinds both ways, but sure enough, what I was saying about not being able to push over 16 mph wasn't true today. Picked up three trophies as I tested myself from Mohawk past Truxtun lake ... kinda 19 mph through that section. I'd like to test it on the old steel next. 19 mph just ain't all that fast.
30 there, 30 home. 16 mi, 16.3 mph ave.

7.5 hours - 2230/0600. 90 minutes total. PE: 8. 24 hours. 225.

PushPull Weak Sauce - July 21

OH press
15x95/12x105/10x115/125x6/x5////
1 min RI

Standing there between sets asking myself, "Where did it go?" 125 felt like significant poundage. Everything just feels heavy right now.

Bench Press @ 205 x10/8/7
Neutral grip Pulls x10-6
2x Incline DB press @ 65's x10
Neutral grip pulls x6
30 secs RI between all

Cable iso H-row @ 150 x12/11/10/10

8 hours - 2230/0630. 37 minutes total. PE: 7. 48 hours. 222/12.
Week average:
P171g/C169/F130 : 27/27/46% - Yes, nothing is happening like it should right now, except for endurance training.

The Whole 9 - July 19

This morning's session had it all - AHO with the trailer, Sprints on Brighthouse Hill, one find and one DNF on a couple of caches in the Park Stockdale area, and enough humidity to make a few raindrops fall.

Woke up this morning hearing gurgling on each inhale - this ride/run was just the thing to hawk up all the crud in my lungs. Still, not all that energetic this week. Had to tell myself not to turn off at Mohawk and head straight for the box. 18 mi, 13.1 ave.

11 sprints on the usual timer at Brighthouse hill. Shooting for ten because I didn't feel great. Did one more just to show myself who's still the boss. 18 mins.

7.5 hours - 2300/0630. 120 minutes total. PE: 8. 72 hours.
P224g/C385/F268 : 18/32/50%, 4913 total cal, 3399 net

Dead - July 16

Buy in
4 rounds
FtB x8's
Y-pulls x15
8 mins.

Dead
10x135/5x225/x6/7/8/9/5
17 mins.

I dunno, it's just not there.

7 hours - 2330/0645. 25 minutes total. PE: 8. 12 hours. 223/12.
P184g/C82/F147 : 31/14/55%, 2182 total cal, 1961 net

My Bike's a Lemon - July 15

What is it, 107 out? And humid. Rode to SoD at Tee Dub's in the heat, and it wasn't so bad. Headwind both ways. 33 mins there, 33 home. Return trip at night was lots cooler, and still with a wind, but. Caught a glimpse of a tail light flashing along the Calloway straightaway, locked onto it and, while telling myself to ride my own ride, simultaneously started pedal mashing to catch it - which I did, just before the Yokuts rise - a couple guys on crossbikes.
Why do I mention this? Even when I feel like I'm putting the screws to myself, I'm still only getting around 16 mph. Either the carbon is eating up my effort, or the bearings have fallen out of the hubs, or I'm not putting out the proper wattage. 
Yeah, definitely a mechanical shortcoming. I think so too.
16 mi, 14.8 mph ave.

8.5 hours - 2200/0645. 65 minutes total. PE: 8. 24 hours. 226/11.
P209g/C123/F64 : 44/26/30%, 1889 total cal, 837 net

Filthy Fifty Preview - July 14

Missed at lunchtime, when I mighta woulda done some squatting. After work, I felt like a different sort of challenge. Testing the downtown BX to see if it has what it takes to host the Filthy 50 WoD. It kinda doesn't, with all the Monday night douches doing cable crossovers. But they only slowed me down a little lot. At least there's equipment enough to do the wod - if I bring my own wall ball.

Pull ups (non-jumping), Knees to elbows, and burpees were the time-consumers. KB swings with a 40# were pedestrian. Single-unders at the end, since I don't have my DU's yet.
Box jumps: 4.22
Pull ups: 9.24
Kb Swings: 3.36 
Lunges: 2.38
KtE: 8.12
Push Press: 4.56
Back extensions: 3.23
Wall ball (12# slam ball): 4.25
Burpees: 8.06
Jump rope: 1.36
50.44.

8 bad hours - 1 hours - 2230/0645. 50 minutes total. PE: 9. 48 hours. 227/11.
P147g/C121/F56 : 37/31/32%, 1892 total cal, 1090 net

AHO Shimmy - July 12

Late night driving back from Catalina, early morning out on the bike to pick up the AHO box. Weerd inchworming and side-to-side shimmy on the trailer as I returned. Maybe just over weight with a watermelon.
25 there, 23 home. Finally a negative split.

No sprints today. Like the old adage, I feel that I need to recover from vacation.

8 hours - 000/0800. 50 minutes total. PE: 7. 24 hours.
P92g/C198/F188 : 13/28/59%, 2784 total cal, 1992 net

Catalina - July 11

A relaxing week with a subtly different focus than in years past. Did all the stuff that needed doing on the island - long MTB up stagecoach, dove the dive park, snorkeled everyday, hiked Hermit's Gulch, found a few geocaches, did chins at the machine gun park at Holly Hill ... but didn't drink with the rowdies. Tried to be intentional about my time with each family member. Didn't do IF, ate breakfast with Kon everyday.
Just throttled everything back and didn't concern myself with making it a training week. Refreshing, really.

Week average:
P167g/C234/F156 : 22/31/47%

Bonus Day Pulling and Bag Work - July 5

4 rounds, HT timer
FtB, max reps
KB singles x12
10 mins.

4 rounds, HT timer
Pull ups, strict to kip, max reps
Overhead press @ 105 x14/12/10//
12 mins.

4 rounds, HT timer
Ring Row x10
Ez in/out curl
11 mins.

3 min RI, then

Tabata bag work
Simple combos and kicks.
12 mins.

6 hours - 000/0600. 45 minutes total. PE: 8. 24 hours.
P146g/C56/F102 : 34/13/53%, 1753 total cal, 1265 net 

Week average:
P255g/C127/F143 : 36/18/46%
 

Brighthouse Bike n' Sprint for 'Merica - July 4

Traditional pre-parade bike out to Brighthouse on the Ridley. 
25 there, 27 back. 

12 repeats on the hill, same old timer. Really hot and the air was thick. Dive felt good, drive felt sloppy, float felt choppy. 

Afterward, felt sore as all get out after yesterday's squatting. Foam rolled and stretched and slept before a night time of swimming and fireworks. Filthy 50 is really gonna be a battle of keeping everything from locking up. The spirit is willing, the flesh is weak.

7.5 + 1.5 hours - 2230/0600. 79 minutes total. PE: 8. 24 hours.
P308g/C211/F180 : 33/23/33%, 3962 total cal, 2514 net

Squat 5x5 Cl - July 3

Buy in - 3 rounds
Hamstring curl @ 95 x10
Extensions x12 @ 180/195/210
FtB
6 mins.

Squat, in .30 on 2.30
10xbar/10x135/8x225/5x245////8x225
25 mins.

Accessory
3 rounds, no rest
8 @ 135 RDL
A-frame singles/doubles @ 3
7 mins.

8.5 hours - 2130/0600. 39 minutes total. PE: 8. 48 hours. 221/11.
P325g/C131/F149 : 41/17/42%, 3319 total cal, 3011 net

H PushPull n' Bike - July 1

buy in
3x max reps
Y-pulls (18-15)
FtB (7)
5 mins.

Bench
1 min RI, all day today
225x8/245x6/260x4/245x6/x6
11 mins.

Cable Iso HRow
10's @ 165/180////
9 mins.

Cash out
4 rounds
ez in/out curl @ 75 x10's - some pain in that right brachi
Straight bar push downs @ 180 x10-8
7 mins. 

PM
Ride to/from SoD at Tee Dub's. What was it - 108? Not so bad when in motion, but after I stopped, I simply bloomed sweat.
64 mins.

8.5 hours - 2130/0600. 99 minutes total. PE: 6. 24 hours. 224/14.
P334g/C123/F157 : 41/15/44%, 3342 total cal, 2131 net