Saturday

1. Warm-up
2. DHG, 1:40/1:20, 4 rounds
3. 5 x 4:00 rounds

Dead-lifts, 5 x 5, 225#
Handstand Push-ups, 3
L-sits, :10

4. Stretch/Transition
---
DHG is Douglas-Homestead-Gardiner, a .25 mile route, with a walking break down the length of Evans. These running time/walk time splits are accomplished by setting the watch for 1:30, and running through the :10 beep at the end of the run period.

60 Minutes Total
10:00 Warm-up
3:00 Transition
12:00 Running
5:00 Transition
20:00 DL/HSPU/L-S
10:00 S/T

Friday

1. Warm-up - 25kc on the EFX
2. 25kc/50kc - rest/sprint - 3 rounds
3. Mile run
---
2. 2:26/2:17/2:24
3. 7:43

Thursday

Rest day

Wednesday

1. Warm-up
2. Haywood 5k
3. FitDeck, 10 x 1:00 rounds
---
2. 27:57

Tuesday

Rest day

Monday

1. Warm-up
2. Tabata sprints
3. Snatch and OHS, 5 x 5, 40k
4. 4 x 2:00 rounds

Barbell thruster, 6, 95#
Burpees, 6
Pull-up, 6

---
4:00 rounds
1. Warm-up
2.
3. Tabata sprints
4.
5.
6.
7. Snatch and OHS
8.
9.
10.
11.
12. Thruster/Burpee/Pull-up
13.
14. Transition
15. Stretch/Planks

Sunday

Rest day

Saturday

Rest day

Friday

1. Warm-up
2. Haywood 5k, 25:00 time limit
---
made it to 10422 Haywood

Thursday

1. Warm-up
2. Run, intervals, treadmill
---
Detroit hotel

Wednesday

Rest-day

Tuesday

1. Warm-up
2. Tabata sprints
3. Dead-lifts, 5 x 5, 225#
---
4:00 Rounds
1. Warm-up
2.
3. Tabata sprints, relocation and warm-up
4. Tabata sprints
5. Tabata sprints, relocation and cool-down
6. Tabata sprints, relocation and cool-down
7. Dead-lifts
8.
9.
10.
11.
12. Stretch/planks

Monday

Rest day

Sunday

Hiking in the Dolly Sods
---
With David Frank
Blackbird Knob to the Big Stonecoal, down to Red Creek (camp).
Red Creek to Fisher Spring to FS75.
Snow, some freezing rain. Red Creek was too high to cross on the Red Creek Trail.

Saturday

Hiking in the Dolly Sods

Friday

1. Warm-up
2. Clean and Jerk, 5 x 5, 60k (3:00 rounds for lifting, followed by 3:00 rest - so each round is a total of 6:00)
3. Stretch/planks - long plank (1:40)

Thursday

Rest-day

Wednesday

Rest-day

Tuesday

1. Warm-up
2. Dead-lifts, 5 x 5, 225#
3. 5 x 3:00 rounds

Handstand Push-ups, 3
L-sits, :10

4.5 x 3:00 rounds

KB swings, 15, 55#
Wall-ball, 15
Box-jumps, 12

5. Planks/stretching

Monday

1. Warm-up
2. Hanging Snatch, 5 x 5, 40 k
3. 8 x 2:30 sets

Barbell thrusters, 6, 95#
Burpees, 6
Pull-ups, 6

Saturday

Rest-day

Sunday

Rest

Friday

1. Warm-up
2. Tabata runs
---

Thursday

1. Warm-up (includes Evans Loop in 5Fingers)
2. Dead-lift, 5 x 5, 90k
3. 6 rounds, lots of rest

Hand-stand push-ups, 3
L-sit, :10

Wednesday

1. Warm-up
2. Clean and Jerk, 5 x 5, 60K
3. 3 Rounds for time, wearing weight-vest, Sand-bag Get-ups, 4 each side
---
3. 4:15

Tuesday

REST DAY

Monday

1. Warm-up
2. Dead-lift, 3 x 3, 110k + 5#
3. 3 rounds for time

Burpees, 6
Pull-ups, 6
Barbell Thrusters, 6, 20K + 50#

Sunday

REST DAY

Saturday

Boot Camp
Fitness Quest 10
San Diego, Mission Beach

Friday

Hiked Iron Mountain with Rick. Did some trail running.

Thursday

1. Warm-up
2. DB Push presses, 5 x 5, 50#
3. 4 rounds for time

DB Split Snatch, 6 each side, 35#
Pull-ups, 6

4. Turkish Get-ups, 3 rounds, 3 each side, 45#