Sunday August 7th

After working all night

20 minuets of bodyweight training


4 mile run in 40:00 easy run              10:00/mile

August 4th Strength Training Upper Body

Had to get in a midnight training session.  The day would not surrender time for training, I had to part with sleep..........


Warm up with abdominal - Knee Tucks 3x40

Shoulder Mobility and warm up.  Pressing with 20 lb medicine ball

Sand Bag Clean and Press ( push press ) 60 lbs 3 sets x 5 reps

                                                                80 lbs 2 sets x 5 reps

Dips - 15, 15, 10

Using my Ropes - Double Rope Pull ups 3x10

Great workout, it is fun and challenging to lift and press unique and awkward objects

August 3rd Run

Endurance Run on Urban hilly streets 21st route


11 miles in 2:08:47                                            11:37/ mile

1st 5.5 miles 1:04:41
2nd 5.5 miles 1:04:06


Great run, felt strong.  Only lost 2.5 pounds on this run.  Hydration and nutrition improved

August 2nd Strength Training Lower Body

Warm up -

Full Squat Cleans - 135x5, 135x4, 135x3

Axe Chop Squats - 10, 10 , 10

Walking lunges holding 55 lb Kettle bells - 20 steps x 3

Thrusters with # 35 KBs - 8, 8, 8

100 feet walk carrying 75 lb sandbag x 3

Sunday July 31st

30 minuets of body weight exercise

Bridge/ Abs / Hand stand push ups


C2 rower - 5k TT

21:21

July 29th Run

Tempo Run

4 miles in 36:45    Hilly urban route                                           9:12/mile


1st 2 miles - 18:49
2nd 2 miles - 17:56

July 28 Strength Training Lower Body

Air Squat warm up

Front squats - 135x6, 135x6, 155x4, 155x3

One leg squats, other leg balancing in a ring holding 20lb DB's - 8, 8, 6

GHD Back extension focus on Hamstrings holding 25 lb plate - 8, 5, 5

2 minuets of Burpee's - 27