Wednesday

REST DAY

Tuesday

1. Warm-up
2. Dead-lift, 3 x 3, 110k + 5#
3. Run, 4 x 2:00 up-tempo/1:00 rest

Monday

1. Warm-up
2. Snatch, 5 x 5, 40k
3. 3 rounds for time, wearing 35# weight-vest: Sand-bag Get-ups, 4 each side, 55# bag

Sunday

Rest-day

Saturday

Rest-day

Friday

1. Warm-up
2. Run, 4 x 2:00 up-tempo/1:00 walk
---
Consider doing laps in which you start at the corner of Evans and Gardner, walk down to Evans and Douglas, run to a RIGHT on Homestead, then a RIGHT on Gardner, then back to the start. This may be the nearest plausible loop for up-tempo runs. Give it a try.

Thursday

1. Warm-up
2. 6 x 2:00 sets,

Dead-lifts, 6, 90k
Hand-stand push-ups, 3
L-sits, :10

3. FitDeck, 11 x :54 rounds
---
2. This went OK, but I really struggled with the hand-stand push-ups. Don't know why I am pushing to do this in such a constrained time-frame. Might be better to give it the full 20:00, more rest and total focus on form in all the exercises.
3. Finished the deck again!
Note, the left quad still hurts.

Wednesday

1. Warm-up
2. Clean & Jerk, 5 x 5, 60k
3. FitDeck, 11 x :54 rounds
---
2. Took about 24:00, felt good coming off those rest days. Did notice some left quad soreness (also noticed during squats). May want to try alternating legs on the split-leg jerk.
3. Sweet.

Tuesday

Rest day

Monday

Rest day

Sunday

1. Warm-up
2. Dead-lift, 3 x 3, 110k
3. Run - 2:00 run hard/1:00 rest
---
2. Used a lot of rest, focused on form, felt good
3. 24:00 through the neighborhood - felt really good

Saturday

1. Warm-up, with run
2. Deadlift, 1 rep max
3. FitDeck, 15 x 1:00 rounds
---
2. 287.5 (!) - OK, go back on concentrate on form, doing heavy 3x3s - start at 110k and move up in increments, with a very heavy focus on form

Friday

Rest day

Thursday

1. Warm-up (includes Evans Loop)
2. 10 x 2:30 rounds

Back-squat, 3, 80k+5
DB Shoulder Press, 3, 45

3. FitDeck, 6 cards for time
---

Wednesday

1. Warm-up (includes Evans Loop)
2. Snatch, 5 x 5, 40k
3. FitDeck, 6 cards for time
---
2. went nicely, able to do the snatches in fairly rapid succession, keep going at this weight and focus on form
3. 4:59

Tuesday

1. Warm-up (includes Evans Loop)
2. 6 rounds for time

Deadlifts, 6, 90k
Hand-stand Push-ups, 3
L-sits, :10

---
2. 11:20

Monday

1. Warm-up (includes a quick Evans Loop)
2. Clean & Jerk, 5 x 5, 60k. Full 3:00 rest between each set.
3. FitDeck, 6 cards for time
---
2. Including lifts and rest, each set took 5-6 minutes
3: 5:17

Sunday

Rest day

Saturday

1. Warm-up
2. Deadlift, 1 rep max
3. FitDeck, 11 x 1:00 rounds
---
2. 110k+40#(!)

Friday

Rest day

Thursday

1. Warm-up
2. Super-sets, 10 2:00 rounds

Back-squats, 3, 70k+25#
DB Shoulder Press, 3, 45#

3. FitDeck, 11 x 1:00 rounds
---

Wednesday

1. Warm-up
2. Clean & Jerk, 65% of max (50k+5#), 3 x 10 for time
3. FitDeck, 10 x 1:00
---
2. 13:37
3. as rx'd

Tuesday

1. Warm-up (included a very brief run)
2. Deadlift, max
3. Deadlift, 3 x 3, 110k
4. FitDeck, 9 x 1:07 rounds
---
1. Now my RIGHT soleus hurts (ha, ha), but not that bad. Didn't make it worse by stretching...
2. 277.5# (!)
3. as rx'd, 3:00 sets
4. as rx'd

Monday

Rest day

Sunday

1. Warm-up
2. FitDeck, 8 x 1:15 rounds
3. Tabata sprints (utility box to the big tree by the road), 4:00
4. Tabata pull-ups
---
4. 4 reps

Saturday

Rest day

Friday

1. Warm-up
2. Snatch, 5 x 5, 40K+5#, for time
3. FitDeck, 8 x 1:15 rounds, expert level
4. Max reps pull-ups in 1 x 1:15
5. Neck-planks, 2 x 1:00 rounds
---
2. 14:11
3. done
4. 20 reps

Thursday

1. Warm-up
2. Super-sets, 10 x 2:15 rounds

Back-squats, 3, 80k
DB Shoulder Press, 3, 45#

3. Heavy-bag, 10 rounds of :20 on/:10 off

Wednesday

1. Warm-up
2. Dead-lift, work-up to 1 rep max
---
2. 272.5#
Progressed 3 x 60k, 1 x 90k, 1 x 110k, 1 x 262.5#, 1 x 282.5# (fail), 1 x 267.5#, 1 x 272.5#

Tuesday

1. Warm-up, including a 1 minute run
2. Clean and Jerk for time, 5 x 5, 50k
3. Sampson stretches (2 each side x :10) and planks (5 x :40 on/:20 off)
---
Felt the Soleus for the rest of the day after 1:00 of running. Reading a lot on the boards and the injury sounds like a Soleus strain - literally a tear in the Soleus muscle (relevant symptoms, beyond the location of the injury, include the fact that the pain is a show stopper - anyone who talks about "running-through" the injury, or about how it felt better as the run progressed, or about how it hurts more to walk than run, does not have what I have).
Anecdotcal and clinical evidence suggests that 10-14 days-off from running is the best bet.
http://forum.fellrunner.org.uk/showthread.php?p=130244
http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2697334
Another strategy - given that runners regularly report that they feel no pain, complete a run, feel fine, go out for a second run a day later and have a recurrence of pain - would be to avoid running entirely until Day Zero and figure that my general fitness will carry me through any task, especially if I take the running nice and easy.