Bench/Pullup/SBGU

"The successful person has the habit of doing the things failures don't like to do. They don't like doing them either necessarily. But their disliking is subordinated to the strength of their purpose. They have a burning yes that makes it possible to say no to other things.
An independent will power to do things when you don't want to do them"

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Warm up:
4 Rounds
3x Pull ups
5x Bench Press (95, 115, 135, 165)

10x Situps
Instep Stretch Lat + Pec Stretch

Training:
(1) 5 Rounds - Every 90 Seconds
40% of Max Bodyweight Bench Press, then Max Bodyweight Bench Press in 60 Seconds

(2) Perform the following weighted pull ups (25#) 100% max reps Pull-ups Rest 2:30 sec

80% max Reps Pull-ups Rest 2 min.
60% max Reps Pull-ups Rest 1:30 sec.

40% max Reps Pull-ups Rest 60 sec.
40% max Reps Pull-ups Rest 30 sec.

20% max Reps Pull-ups

(3) 8 Rounds - Every 90 seconds, 10% of max reps SBGU (round up) + 1 rep

Magic 20 miler

Since I will be traveling next week, I had to get in the 20 miler early.  I packed 68 pounds with water.  63 without.

For some reason, I was having a pretty hard time around mile 12.5-16.  Something happened and I was able to rally and get a second wind.  My time was very bad though and I am concerned.  In order to hit sub 15 min miles, I have to run...alot.  I did not do that today and came in at 5:22:27.  My splits just kept getting slower through the whole ruck.  The weight felt really heavy and I just felt slow.  I only stopped to pee 2 times and to refill my water once.  Other than that, I was moving the entire time.

Run/Ruck

1. Pushup Progression

5 rounds at 35% of 2 Min Max plus 1 final set

2. Situp Progression

5 rounds at 35% of 2 Min Max plus 1 final set

3. 3 x 1.5 mile run

4. (PM) 3 x 3 mile ruck at 45 pounds

I did the pushups at 30 for all 6 rounds, situps at 26.  I was not able to complete all 6 rounds at 26.  One round I only got 12. 

Runs went well today despite the 18 mile ruck yesterday.  10:31, 10:37, 11:14

I will ruck either at lunch or tonight.  20 miler tomorrow.

18 miles/60 pounds

18 mile ruck at 60 pounds dry.

I carried 6 liters of water with me and started around 65 pounds.  I finished at 59...cant let that happen again!

This one took me 4:29:00 and I realized I was going to miss the cutoff with 1 mile left.  I ran the last mile and barely made it.  It was a tough distance, but made easier by our fall-like weather.  73 degrees is a LONG way from 93 degrees.  I have not had to pee during a ruck in the last 10 weeks, but today, I had to pee 5 times!  The cooler weather was nice and I was not sweating that much. 

I hope that this time is decent...I really have no way of knowing. 

Friday 6 Miler

Ruck 6 miles at 65#

Finished this one in 1:21:00.  Felt good, feet good

Full Fitness Test-Goruck Selection

2 min pushups

2 min situps

5 mile run

12 mile ruck with 45 lbs dry

This was good for me.  I learned alot.

Pushups: 85

Situps: 75

5 mile run: Actually 5.48 miles in 39:32 so easily under the time standard

12 mile ruck: 2:57:59

I felt fine before and during.  No nutritional issues on empty.  I had a hot spot on my right toe that was a little concerning, but no big deal.  After, I was tired...very tired this afternoon.

600 again

600 step ups with 40 pounds to 16 inch box

or

Front Squat 5-5-3-3-1-1-1

then

15 Hang Power Clean @ 135

15 burpees

x 3 rounds

or, be like Mike Drew and go under 20 minutes on the step ups (new record) and then hit the power clean/burpee workout

Great job Mike!

My time was 25:52 on the step ups. 
The first time I tried this workout I did it in 25:26, last time, 26:15. 

Consistent but not really improving.  I felt really good, but just old and slow I guess.

Mon 5 miler

2 minute Pushup test

2 minute situp test

5 mile run on flat ground

75/70/36:47

16 mile sweat fest

Sweat-fest 2014.  I drank all this, plus another 2 liters during the 16+ miler, crazy amount of sweat!

Traveling...

did a 16 mile ruck with 70 pounds in the Florida Keys heat and humidity.  I know I have been saying this alot lately, but I seriously do not think that I have ever sweated this much!  I filled my 3 Liter bladder 2 x, had a liter before leaving, then had another liter after.  I really felt like it was coming out of me faster than it was going in.

This was challenging.  I started late afternoon because I thought I might actually die in the 94 degree heat.  Probably pretty smart on my part.  The whole workout took me around 3:45:00.  I say around 3:45 because my phone died and I dont know the exact time, but I feel good that it was under 4:00:00.  I ran alot, although my running pace with a 70 pound ruck is slow it is still faster than my walking pace. 

The Florida Keys are lined with power poles so it was real easy to run one, walk one.  I did that through the majority of the run.  However, around mile 14, it got real and got very difficult to run.  I was ready to put the pack down, but I pressed on and through and made it back to the room to drink some more water.  I was actually a little concerned about Hyponatremia since I did not have my Hammer Endurolytes.  That is scary stuff and several young football players have died recently.  I just kept drinking small sips.  It was pouring out of me faster than I was putting it in.  I felt fine throughout, but did feel cold when I got back and took a shower.  That was kind of weird, but it passed.

This was good training because I watched the sun go down, then the mosquitos came out...and when they came out...they really came out.  Good training!

I have to get in 5 x 2 miles at some point over the next couple of days to complete this week fully.  It will be quite a challenge with my work schedule, but I will do everything I can to get it in.

Run/Ruck

This week, I have to travel, so I am mixing up the days a little to try to make sure that I get in all the running and rucking.

Today:

Pushup Progression x 5 rounds @ 40% + 1 final max set

Situp Progression x 5 rounds @ 40% + 1 final max set

Run 1.5 miles x 4

Ruck 2 miles x 5 at 60 pounds dry

Step ups

1. Warm up

2. 150 Step ups with 40 pounds to 16 inches x 5 rounds

3. 10 T2B/15 EO/20 Hamstring Hell/75 sec farmer carry x 4 rounds

4. Jane Fonda/Shoulder Hand Job

Step ups 5:28, 5:30, 5:31, 5:44, 6:20

Labor Day

Did this one straight through..thanks to Rusty and Ben for coming at 5 am.

pushup progression

40% of 2 min max x 5 rounds plus final max set

situp progression

40% of 2 min max x 5 rounds plus final max set

run 1.5 miles x 4

ruck 3 miles x 4 @45 lbs dry

run times were all around 11:00

ruck times between 38-44 minutes

Fri PM

Friday afternoon, I hit a 14.7 mile ruck on Raccoon Mtn.  It descended the mtn, then came back up again with some very steep ascents.  The guide book said there are places whee the grade was 20%.  I dont know, but I can tell you it was steep.

this ruck made me realize just how lucky I am to live where I do.  We have 100's of miles of trails like this to amazing places!  Thank you to SORBA and the volunteers who built the Live Wire 1, 2 and all the other trails up there! 

4:10:00

65 lbs  

Strength

“When you see a successful individual, a champion, you can be very sure that you are looking at an individual who pays great attention to the perfection of minor details.”
— John Wooden

1. Warm up

Barbell Complex x 6 @ 65 pounds

Instep Stretch

x 3 rounds

2. Back Squat

4-4-4-4-4-4

Increase every round

Do 2 broad jumps after each set

3. Mr Spectacular (double KB clean, walk out to pushup position, 1 pushup, walk back to stand)

4-4-4-4-4-4

Increase weight each round

1 burpee after each set

4. Work Capacity

5 Back Squats @ 135 lbs

5 burpees

x 6 rounds

5. Stretch

Squat stretch

pigeon

x 3 rounds

6. still water

Run day

1. Pushup progression

35% of 2 min max reps (35)

x 5 rounds + final max set

2. Situp progression

35% of 2 min max reps (24)

x 5 rounds + final max set

3. Run 1.5 miles

x 4 rounds

Try to get all rounds under 10:30

4. Stretch

5. Still Water

Step ups and ruck

AM:

Warm Up

1. 150 step ups x 4

16 inch box, 40 # ruck

Try to get each one under 5:50.  Mike Drew scorched this one with all under 5 minutes and one as low as 4:33

2. Various durability exercises and physical therapy exercises for calf.

PM:

3. Ruck 2 miles x 4

60 # ruck before food or water

Keep each interval as fast as possible.  Really they should be around 24-25 minutes.

When I had time to get this workout in, it was 94 degrees.  The heat seriously affected me, but I was conscious of making sure to drink tons of water and take Hammer Endurolytes.  I drank over 12 liters of water during this workout and I have still not had to pee!  At times, I was sweating so profusely that it was as if it were raining. 

I have to admit, I do like the feeling of sweating like that, the problem comes if you cant get more water in as fast as it is going out!  I did my best to drink as much as possible. 

Tough day of training, but the good news is that Allen Bible has my calf feeling damn close to 100%.  Hell YES!

Bench/Pull/Get

If you spend too much time thinking about a thing, you'll never get it done.

Bruce Lee

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Read more at http://www.brainyquote.com/quotes/authors/b/bruce_lee.html#PKlQJ7bhARtCKo0S.99

1. Bench Press

35% of max bodyweight reps every 90 seconds for 5 rounds

2. Weighted Pullup @ 25 pounds

100% max reps

rest 2:30

80%

rest 2:00

60%

rest 1:30

40%

rest 1:00

20%

rest :30

20%

3. Sandbag Getups (SBGU) 60 pounds

10% max 10 minute score every 90 seconds

Another Victory

1. Pushup Progression x 5 rounds + 1 max set @ 35% OF 2 min max score

2. Situp Progression x 5 rounds + 1 max set @ 35% OF 2 min max score

3. 3 x 1.5 mile runs

4. Stretching and foam roll

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Calf held up and there was no soreness from rucking yesterday.  Funny injury...just cant quite figure it out.  Oh well, figuring it out is not the most important thing...keeping it healthy is.

As of now, looking good!

recovery

Last week was a tough one for me.  Out of nowhere, I somehow reinjure my calf after a month of hard training.  It wasnt an injury that I could pinpoint when it happened or where, it kind of just started hurting and prevented me from running or rucking.  Very frustrating.

The injury was so frustrating that I decided to go to the Doctor.  I chose a Doctor who helped me get through my torn Soleus a few years ago.  He told me about what I thought he would...strained Gastroc, no need for MRI.  He suggested Physical Therapy, so I called my PT friend Allen Bible.

Allen did some Ultrasound, massage, and gave me some exercises to try.  I have been doing them 2 x day and they have helped, I guess.  I also took 2 days off completely and 5 days off of any rucking or running. 

Today I felt good and thought I would give my ruck schedule a try. 

3 x 3 miles at 45 pounds dry before water

1. 42:52

2. 38:46

3: 40:00

It was 93 degrees, I was in boots and pants.  Even in wrestling practice where the heat was turned up high and we wore plastics, I did not sweat as much as in this workout.  I was soaked, dripping, boots sloshing, but the calf felt great. 

38:46 is as fast as I have ever rucked 45 pounds for 3 miles.  It is amazing how a little victory like that can improve my attitude.  Last week I was down.  I was not able to complete the training that I needed to and it really brought me down.  It was hard to rest when I knew what I needed to do.  There were several moments that I questioned whether or not I could even do Selection at all due to the injury.

Setting a PR brings the spirits up, restores confidence in my conditioning and strength.  I am back to my original confidence.

Now, I just need to figure out how to keep the calf healthy and strong.

4 generations of friendship

Garrison and Turner.  Turner is not drunk...really....just a bad picture

“Friendship is the hardest thing in the world to explain. It's not something you learn in school. But if you haven't learned the meaning of friendship, you really haven't learned anything.”
― Muhammad Ali

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I cant really think of another example of 4 generations of friendship, but I saw it today.  My grandmother's best friend lived across the street from her and they were lifelong friends.  They both had sons (my Dad, Gary's Dad) close in age who were best friends growing up and still remain in contact, they both had sons (me and Gary) who were in the same class at McCallie and became friends.  Today, Gary's son Garrison, came to the garage for a workout.  Garrison is in Turner's class at McCallie making this 4 generations of friendship. The families have moved away from one another, but it is McCallie and fitness that are keeping the relationship alive.  Really cool!

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Our workout today:

21-15-9

wall ball

clapping pushups

pullups

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Row 500

overhead walking lunge at 60 pounds (sandbag)

x 3

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Gratitude 7 minutes

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Headed to the Dr this morning to discuss my calf injury and get an MRI.  I am still not recovered and the clock is ticking on Selection.  Maybe he can help me to get healthy.