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40 min run in the woods at lactate threshold. Focused on form and a mid-foot strike but it just seemed to come naturally. I don’t know if it’s running on dirt trails, running in the woods themselves, or what. I felt like I could run forever at that pace.

My hamstrings are s-o-r-e from yesterday. I didn’t even complete Big 24 V, but I’m more sore after Monday’s session than any previous gym day during this cycle.


Today went wrong – quick. I went in pumped to throw up some heavier weight, but from the very start it didn’t feel right. I don’t know if it was the lack of sleep, something I ate, the bike ride on Saturday, or all of the above, but today’s numbers were terrible. I tweaked my shoulder during one of the last sets of snatches.

Just an absolutely gorgeous day today. I went for an easy 38k bike ride down to Arlington Cemetery and back. Kept the heart rate below 150 almost the entire time. It felt good to be back on the bike.

Over the course of the rest of the day I’m going to do 30 pullups. At some point I’ll also crank out:

5 Rounds
2 min Sandbag Getups (65#)
20 Pushups

Direction for the 4th Big 24 routine was to get to 10# shy of Monday’s finishing load by the 3rd or 4th round and then finish all the remaining sets at that weight. I could feel the added volume. I hope to finish Monday’s routine 20# above where I finished today’s.

“The Exercise”

1 65
2 75
3 85
4-8 95

Power Clean + Push Press

1 65
2 85
3 105
4-8 115

Squat Clean

1 65
2 85
3 105
4-8 115

Finished off the session with 40 KB snatches @ 16kg

Rob’s “Ohio State” with some modifications as marked in red. I did it at home and had to work with the equipment I have there. I gotta do more running. This gassed me much more than I thought it would.

Warm up: 5 Rounds
20x Swings (M-20kg, W-16kg) 16kg, for 40 of the 100 I did snatches instead of swings.


(1) 6 Rounds
Run 400m 600m
5x Scotty Bob (M-25#, W-15#)
10x Slasher (M-20kg, W-12kg) 16kg

(2) 3 Rounds
5x Mobility Getup (use 10 or 15# dumbbell)
Rope Climb 5 Towel Pullups

Weigh in: 206.4

All my weigh ins are first thing in the morning when I wake up to keep things as consistent as possible.

Good workout.

Diet was on track – until the gut busting Pad Thai at dinner.

Ate clean yesterday. Did not do the lactate threshold distance run. Had to stay late at work. The only time I am certain I can control is early morning, so that’s when I have to workout.

First weigh in: 208.0
Down 2.2# in a week. Not bad considering my diet went off course on days 3 and 4.

When I started working out about a year ago I had some notion of the fitness goals I wanted to achieve. Now that I know much more, it’s time to revisit them.

Long – Term Goals


– Mountain Athlete Strength Standards (1RM)

Front Squat:       1.5x  Bodyweight (285)
Dead Lift:         2.0x  Bodyweight (380)
Bench Press:       1.5x  Bodyweight (285)
Squat Clean:       1.25x Bodyweight (240)
Clean & Press:     1.0x  Bodyweight (190)

– 100+ Operator Ugly Score
– 40 Consecutive Strict Pull Ups
– 100 Consecutive Strict Pushups

Work Capacity

– sub – 30:00 100x Curtis Ps @ 95#
10,000 Inches for time – No benchmark set yet
– 5x Leg Blasters for time – No benchmark set yet

Stamina + Speed

– 5k: 18:30
– 10k: 42:00
– 10 miles: 72:30


– 2k: 6:30
– 6k: 21:00

I was sitting around shooting the shit with my future father in-law this weekend. We were talking about strength, fitness and whatnot. He made a comment that rings very true to me:

If your home is burning, could you pick up your injured wife and carry her down the stairs and out of danger? If you can’t, could you live with yourself?

Solid, clean day of eating. Didn’t weigh or measure anything, but small portions, no wheat, and only a little dairy in my coffee.

This last week I’ve been consistent with supplementation.

4,000 IU Vitamin D (D3)

4 big Omega-3 Fish Oil pills

100mg Kelp


photo: (cc) pshutterbug