Monday

1. Warm-up
2. Dead-lift, 5 x 5, 90k
3. FitDeck, 5 x 1:00

Sunday

rest
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back better - just kind of came back around.

Saturday

Back is in jeopardy. Not fully tweaked, but sore, on the verge of going out and mobility a little limited. Was able to FitDeck reasonably well. Running is out of the question. Will start the dead-lift back-cure tomorrow afternoon.
Location: OBX...
This came on the morning after the 5K.
Back last went out in the OBX (July), and last went out after recreational, medium speed running.

Friday

rest

Thursday

Advice 5 Cents 5K - Duck NC
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Unofficial - 23:10, official - 22:55
Beautiful day for a run, maybe even a little warm. Ran with Vibrams 5Fingers. Felt fine, finished "first in the house."

Wednesday

rest

Tuesday

Run/FitDeck

Monday

rest

Sunday

1. Warm-up
2. 6 x 40m, on the fly - max speed by mid-driveway, maintain speed
3. FitDeck, 5 x 1:00 rounds

Saturday

rest

Friday

1. Warm-up
2. Supersets: 10 x 3:00 rounds, Back-squats, 3, 80k/DB Shoulder Press, 3, 45#
3. FitDeck, 5 x 1:00 rounds
---
2. Progression should be 5x5, starting at 60K and increasing by 5# per round, then 5x3 starting at 70k and increasing by 5# per round until 80k for last two sets.

Thursday

1. Run to Homewood field. 4 x 200m (length of the field), 4:00 rest between sprints. Return run to house
2. FitDeck, 5 x 1:00 rounds

Wednesday

1. Warm-up
2. Snatch, 2 x 4, 40k; Jerk, 20k + 65#, 2 x 4; Cleans, 60k, 2 x 4
3. FitDeck, 5 x 1:00 rounds

Tuesday

rest

Monday

1. Warm-up
2. 6 rounds for time, Barbell thrusters-Burpees-Pull-ups, 6 each/Planks, 3 x 1:00

Sunday

EFX, 5k run for time

Saturday

rest

Friday

1. Warm-up
2. 6 x 3:20 rounds - Dead-lifts, 6, 225#/HSPU, 3/L-Sit, :10
3. FitDeck, 5 x 1:00 rounds

Thursday

1. Warm-up
2. 8 x 30m hill sprints - 30 meters is a really short distance - like from my sidewalk to the 2nd sidewalk on my right.
3. FitDeck, 5 x 1:00 rounds

Wednesday

Rest

Tuesday

1. Run to Homewood field. 4 x 200m (length of the field), 4:00 rest between sprints. Return run to house

Monday

1. Warm-up
2. Supersets: 10 x 3:00 rounds, Back-squats, 3, 80k/DB Shoulder Press, 3, 45#
3. FitDeck, 5 x 1:00 rounds

Sunday

Rest

Saturday

1. Warm-up
2. 6 rounds for time, 15 wall-balls + 12 box jumps/3 rounds of weight-vest,sand-bag get-ups, 4 each side

Friday

1. EFX, 5k run for time
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23:40
#1, 30 minute setting, 4 intervals at 3%, 3 intervals at 5%

Thursday

Rest-day

Wednesday

1. Warm-up
2. Snatch, 2 x 4, 40k; Jerk, 20k + 65#, 2 x 4; Cleans, 60k, 2 x 4
3. FitDeck, 5 x 1:00

Tuesday

1. Warm-up
2. 6 x 40m, on the fly - max speed by mid-driveway, maintain speed
3. FitDeck, 5 x 1:00 rounds

Monday

1. EFX, 5 x 2:40 rounds of 20kc sprint/rest
2. EFX, mile run
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2. 6:45 (!)

Sunday

1. Rest-day