1st Day Summer training

Kids 1 mile warm up

HS - 5 to 6 Rounds MS - 4 Rounds

Middle school did half of all reps

400 Meter Run

20 KB Swings @ 55lbs

100 Bicycle Abs

20 KB Thrusters 

100 Crunches

20 Push-ups

After all above is done

25 Toes-to-bar or Knee Lifts

50/50 Mirror runs

I am still beat down.  No energy.

School Year Long Pull-ups

Never really thought of posting this until I actually got it done.  My goal this school year was to do 10 Pull-ups every day of school.  If I was at school I did 10 Pull-ups.  Even in on weekends I would still get in at least 10 Pull-ups.  Some days I would get a double set or so in.

I was really surprised that I got this done.  It actually came about because an athlete of mine wanted to do this every morning.  We talked about this before school started.  He never showed up that first week of school but since I had started that first day I just kept going.

I would like to try this again next year.  Not sure if I want to Up the number of reps or just keep the streak alive.

Need to figure out how many days we were under contract.  Just to get a rough estimate of how many I did this year.

5/29/17 Post/Post Track Season Movement

I am beat.  I came in because Jen and Vicki ran at 7:30.  I really did not do much.  Clayton was in and I could not get motivated.
600 meter warm up
4 Rounds
10 Pull-ups
5 Strict Shoulder Press
3 Thrusters @ 95lbs Barbell
5 KB Thrusters

No energy. Everything is sore.

On a positive note.  Today is Jen's birthday.  Happy birthday wife!  Love you!

5/28/17 - Post state meet workout

600 meter run
3 Rounds no rush
400 meter run
20 GHD Sit-ups
20 KB Swings @ 40lbs
Heavy Bag
100 Jump Rope Singles
20 Wall Ball @ 20lbs Ball

Really was not into this.  Just felt like I needed some movement.  Helped Todd mop the weight room.

5/27/17 Saturday State Track - AM Hill Repeats and Abs

5 Min Stationary Bike

Jog to hill by hotel

9 x 100 meter hill repeats
These were rough.  First one was awful.  Got better as I went.  Finished 8th one and realized I had my phone and shirt at bottom of the hill.  Pride had the best of me.  I was not going to walk back up the hill.  So I ran a 9th one carrying my stuff.

Back at hotel I did more Abs

5/26/17 Friday State track - AM

5 minutes Stationary Bike

4 Rounds
25 Push-ups
50 Butterfly Sit-ups

5/24/17 Push/Pull/Biceps/Triceps

5/21/17 LEGS

Super Sets

5/20/17 Push/Pull

Super sets

5/20/17 Sectional Track meet - Eldon

Thrusters

5 sets of 10 Thrusters @ 115lbs

Did not have a watch on this but did all sets unbroken and took roughly a 3 min rest between sets.

5/17/17 Hard 6 miles on bike in high wind

Sled Pulls

Heavy Sled Pulls full length of driveway, down and back.  Ran out all the way across road so Sled hit road.  Spun Sled then back to far side of dog cage.

Wanted 5 or 6 Rounds.  Got 4.  By 1/2 way back drive my legs were like bricks.  I could barely lift my knees.  Form was awful by this point. At 30 seconds my heart was still at 170/180.  Still beat down.  Need a break badly.

5/14/17 Weight Room Wander

Wandered weight room for over an hour before I finally got moving.

600 meter warm up run

3 Rounds
1 Minute Heavy Bag
10  GHD's Staight double arm
100 Jump Rope Singles
10 Pull-ups
10 GHD's double arm back double cross over at top
10 KB Swings @ 35lbs
10 Overhead Lunges @ 45lbs Plate
Rest several minutes talking to Nathan and Caleb

I am beat.

5/13/17 District Track Meet @ Camdenton

5/9/17 Burpees, Tire Jumps, Lunges, Butterfly Sit ups, rapid blocking bag punches

5 Rounds - Assending reps / Decnding Rest
5 Burpees
10 Tire Jumps
15 Lunges
20 Butterfly Sit-ups
25 Blocking pad punches
Rest descended after each round - 90, 60, 30, 15

5/8/17 Ab work and Shoulder Super sets w/ negative elements

5/7/17 Legs Heavy day

5/6/17 Yard work

Lifting and moving/carrying 21 80plus lbs bags of hardened concrete.  Used them to reienforce the creek bed.  Lots of other stuff today.

Triceps / Bicepts

Conference

Lots of running