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On top of Strawberry Hill in Golden Gate Park here in San Francisco there is a bone dry branch. It weighs about 50-55 lbs and, like any branch, is pretty tough to balance.

Warmup

7 minutes Sandbag Getups

1)
8 Rounds

  • 30/30 Branch Squats (cycle through holds, clean, zercher, press, back)

2)
5 Rounds

  • 20 yard Sandbag Lunge Walk
  • 5 Sandbag Keg Lifts to the high tree stump (each side)
  • 20 Box Jumps to log
  • 10 Branch Good Morning
  • 10 Branch Weighted Situps

3)
5 Rounds

  • Short Hill Sprint
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28 – 90-120 min weighted hike
1 – Heavy Work Capacity
2 – 40-60 min run
3 – Light Work Capacity
4 – 90-120 min weighted hike
5 – Strength (15,8,4,2 reps)
6 – 90-120 min weighted hike
7 – Double Stadium (for time, this is your every two week progress check)
8 – Rest
9 – Heavy Work Capacity
10 – 90-120 min weighted hike
11 – Strength (15,8,4,2 reps)
12 – 40-60 min run
13 – 90-120 min weighted hike
14 – Light Work Capacity
15 – Rest

40 minute maintenance run in Golden Gate Park at a conversational pace. Pretty sore from yesterday’s strength workout.

202.6 post workout

Feb 4 – Work Capacity

Warm up: 2x Extended Barbell Complex w/ 45#
1 Extended Barbell Complex = 10 reps each of dead lift, bent over row, hang power clean, front squat, push press, back squat and push ups.

Training:

(1) 15-14-13-12 ……1 For Time – Finished in 36:06.8
Wall Ball w/ 12# Medicine Ball
Dead Lifts w/ 135#
Jingle Jangles
Situps

(2) 1 Rounds
10x Hanging Knee Raises
5x Sandbag lifts
Sean Special = 30 sec left ab bridge – 10 pushups – 30 sec right ab bridge

Then I collapsed. That’s all she wrote.  I could be disappointed about not getting 5 rounds of the second part in, but I’m not going to beat myself up over it. It was almost an hour in by the time I called it and I pushed it very hard in the first one. I said before I started that I’d be pretty happy if I managed to finish in under 35 minutes. I was just a minute shy of that time, which is not bad considering that I had to run back and forth 25 yards between the wall ball and the other exercises.

205.0 at wake up

Straight from Rob at Mountain Athlete this is going to be the hardest workout I’ve done to date. Top, well trained athletes finished part 1 in 25 minutes. I’m going to be really pleased if I manage to finish in 35 minutes. It’s a lot of volume. Sum of 1 through 15 = 120 reps of each exercise if my brain isn’t going mushy on me. Thinking back the most reps of wall ball I’ve done in one workout is 60-70, so this will be a challenge. Mentally, though is seems easier as every round gets a little shorter… though I doubt it will seem that way.

Feb 4 – Work Capacity

Warm up: 4x Barbell Complex w/ 45#
1 Barbell Complex = 6 reps each of dead lift, bent over row, hang power clean, front squat, push press, back squat and push ups.

Training:

(1) 15-14-13-12 ……1 For Time
Wall Ball w/ 12# Medicine Ball
Dead Lifts w/ 135#
Jingle Jangles
Situps

(2) 5 Rounds
10x Hanging Knee Raises
5x Sandbag lifts
Sean Special = 30 sec left ab bridge – 10 pushups – 30 sec right ab bridge

February

3) 1-2 hour weighted hike + Pulling Work

4) Work Capacity

5) 1-2 hour unweighted hike + Pulling Work

6) Yoga

7) Strength

8) 2-3 hour unweighted hike or bike ride depending on weather

9) Work Capacity

10) Strength

11) Travel to San Francisco – If you have time to run at Stanford do an easy 40 minute run

12) Plyos – This will be your first day in SF. Since you probably won’t have any resources yet you can just do the plyos workout in the park.

13) 1-2 hour weighted hike – gives you extra time to figure out what gym to use etc…

14) Strength

15) Rest

16) Yoga

17) Work Capacity

18) 1-2 hour weighted hike

19) Strength

1.5 hour brisk hike carrying 40#

Today is an off recovery day. In the past I would have gone for an easy 30 minute run. However, the more I read, the more I’m learning that this is counterproductive to my fitness goals. The work capacity workouts I’m doing will make me plenty fast for 5-8K efforts without the toll that training those distances exerts.

This was a work capacity day.

2 mile warmup run at a 7:30 mile pace.

5 Rounds

  • 5x Kettlebell Curtis P’s
  • Hill Sprint
  • 5x Slasher to Halo
  • Hill Sprint
  • 6x Deadlift
  • Hill Sprint
  • 10x Pushups
  • 1 minute rest

I started off trying to do just 3x Curtis P’s with 95# using the olympic bar that I was also using for the Deadlift. I had trouble, especially on the lunge and on the push press.  95# was far too easy for the deadlifts. I should have used the ez-curl bar to set up 75# for the Curtis P’s and 135# for the deadlifts at 8 reps insead of 6.

Things to do to make this workout harder next time

  • Add another Hill Sprint after the Pushups
  • Replace the rest with 20 Situps or 10 Weighted Situps for “active rest”
  • Make the Hill Sprints weighted
  • 7 rounds instead of 5
  • Make it timed
  • Add variety to the Pushups (side to side on the KB, crawler, dive bomber)
  • Add 2-3 rounds of 5 minute weighted stepups to the end (after finishing all rounds)