5/13/16

Strength &
Accessory Work
============
Bench Press
135 x 8
185 x 5
225 x 5
245 x 3
275 x 3 x 4 sets
275 x 1
---------
Accessory Work
----
Dumbbell Press @ 40lbs ea side x 10 x 4 sets
Dumbbell Curls @ 35lbs ea side x 10 x 4 sets
----
Dumbbell Front Raises @ 25lbs ea side x 10 x 3 sets
Dumbbell Lateral Raises @ 25lbs ea side x 10 x 3 sets
Dumbbell Concentration Curls @ 35lbs x 8 x 3 sets
----
Cable Pressdowns @ 130-150lbs x 15 x 3 sets
Cable Concentration Curls @ 90-110 x 10 x 3 sets

5/11/16 (PM)

Conditioning -
Stamina & Durability
================

Conditioning

4 Rounds

800M Hill Sprint/Climb Medley (High Intensity/High Elevation)
 - .10 @ 3mph and 8.5% incline
 - .15 @ 5.5mph and 10% incline
 - .10 @ 3mph and 8.5% incline
 - .15 @ 6-6.5mph and 10% incline

1st Round:
10 x Kettlebell Step-ups @ 35lbs ea side (High)

10 x Kettlebell Swings @ 35lbs ea side (one-side)
Rounds 2-4
15 x Dumbbell Burpee Push Press @ 45lbs ea side

Time: ~1:01:21

Total Distance: 2-Miles

5/11/16 (AM)

Strength

=======

Backsquat (HBBS)

135 x 5

225 x 3

275 x 3

315 x 1

335 x 1

365 x 1

Stand-up Holds @ 405 x 30 seconds x 3 sets

315 x 3 x 8 sets

Total Reps >315lbs: 27 reps

Superset w/

1 x Clean and Press

45 x 10

95 x 5

135 x 5

155 x 5

165 x 5

185 x 3 x 3 sets

135 x 8 x 2 sets

135 x 6 x 6 sets

Total Reps >135lbs: 76 reps

5/09/16

Strength +
Conditioning & 

Work Capacity 

===========

Deadlift

135 x 10

225 x 5

315 x 1

405 x 1

455 x 1

505 x 3 x 4 sets

505 x 1

=========

Conditioning

3 Rounds

800M Hill Sprint/Climb Medley (High Intensity/High Elevation)

10 x Kettlebell Step-ups @ 35lbs ea side (High)

10 x Kettlebell Swings @ 35lbs ea side

Time: ~43:00

Total Distance: 1.5-Miles

5/08/16

Strength
----------
Backsquat (HBBS)
135 x 8
225 x 5
275 x 3
315 x 3
335 x 3
----
Press
95 x 10
115 x 5
135 x 5
155 x 5 x 4 sets
135 x 5 x 4 sets
===
Pullups (Deadhang) 
10 x 4 sets

4/28/16

Conditioning & 

Work Capacity 

===========

6 Rounds

800M Hill Sprint/Climb Medley (High Intensity)

12 x Kettlebell Step-ups @ 35lbs ea side (High)

15 x Kettlebell Swings @ 35lbs ea side

Time: ~1:21:00

Total Distance: 3-Miles

4/27/16

Strength

& Conditioning

------------------

Deadlift

135 x 10

225 x 5

315 x 5

405 x 3

505 x 3 x 6 sets

505 x 2

405 x 5 x 4 sets

Superset w/

Press 

95 x 10

135 x 8 x 3 sets

---------

Conditioning

1/2 Mile Hill Climb/Sprint Medley

 - 1/3 @ 6% and 3mph

 - 2/3 @ 6% and 6mph

4/26/16

Strength 
& Conditioning
------------------
Benchpress
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
265 x 5
275 x 3
275 x 2
275 x 3
-----------
Backsquat (HBBS)
135 x 8
225 x 5
275 x 3
315 x 3
335 x 3
365 x 3
315 x 3 x 3 sets
Superset w/
Press
95 x 10
135 x 7 x 3 sets
---------
Conditioning
2-Mile Hill Climb/Sprint Medley
- 1-Mile @ 4-6% and 5-5.5mph
- 1-Mile @ 4-6% and 6-7mph
Time: 28:31

4/12/16 (Deadlift Rep Set PR)

Strength
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
505 x 5 x 3 sets (Rep Set PR)
505 x 3 x 4 sets
Total Reps @ 505lbs = 27 reps (Rep Set PR)
--------
Core
2:00 Plank
1:00 Right Side Plank
1:00 Left Side Plank
100 x V-ups

4/11/16

Strength
-----------
Backsquat (HBBS)
45 x 10
135 x 8
225 x 5
275 x 3
315 x 3
365 x 1
315 x 3 x 5 sets
Superset w/
Press
45 x 10
95 x 8
115 x 5
135 x 5
155 x 5
165 x 5
185 x 3
155 x 5 x 4 sets
Pullups x 10 x 9 sets (90 total)

4/6/16 (Deadlift Rep Set PR)

Strength
Volume Work
-----------
Deadlift
Warmup f/b
135 x 10
225 x 5
315 x 5
405 x 3
505 x 3 x 6 sets (Rep Set PR)
Total Volume @ 505lbs: 18 reps

4/5/16

Strength
----------
Backsquat (HBBS)
45 x 10
135 x 7
225 x 5
285 x 3
315 x 3
335 x 3
365 x 1
405 x 1
Superset w/
Press
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5
175 x 3 x 3 sets
135 x 8 x 3 sets
----------
Core
100 x V-ups
1:00 Plank Hold

4/4/16

Mountain
Ultra-Conditioning
------------------
800M Sprint @ 5% and 5.5mph
15 x Dumbbell Step-ups @ 35lbs ea arm
15 x Pullups
800M Sprint @ 5% and 5.5mph
15 x Dumbbell Step-ups @ 35lbs ea arm
800M Sprint @ 5% and 5.5mph
15 x Dumbbell Step-ups @ 35lbs ea arm
800M Sprint @ 5% and 5.5mph
Total Time: 47:25
Total Distance: 2-Miles
-----------
Core
2:00 Plank Hold
50 x V-ups

4/3/16

Strength
-----------
Backsquat (HBBS)
45 x 10 x 2
95 x 10
135 x 8
225 x 5
275 x 3
315 x 3
365 x 1
135 x 10 x 3 sets
Superset w/
Press
45 x 10 x 2
95 x 10
115 x 8
135 x 10 x 3 sets
135 x 8
135 x 6
---------
Clean and Jerk
135 x 5
---------
Deadlift
135 x 10 x 3 sets
Bent-over Rows 
135 x 10 x 3 sets

3/29/16

Ultra-Conditioning
-----------------------
20-lbs Vest Work
1-Mile Hill Climb/Sprint Medley
Total Time under Weight: 17:16
Total Distance under Weight: 1-Mile
Total Elevation Gained under Weight: 520ft

3/28/16

Ultra-Conditioning
----------------
20-lbs Weight Vest Training
4-Mile Hill Climb Medley
-1.75-Miles @ 3% and 5mph
-2.25-Miles @ 8% and 3-5mph
Total Distance under Weight: 4-Miles
Total Time under Weight: 1:03:00

3/25/16

Ultra-Conditioning
------------------
20-lbs Weight Vest Training
Sunset Trail Run
Total distance under weight: 4.5-miles
Total time under weight: 1:03

3/24/16

Strength &
Ultra-Conditioning
------------------
Benchpress/Pullups/Core
Benchpress
135 x 10
185 x 5
225 x 5
245 x 5
275 x 5
275 x 4 x 2
225 x 8 x 3
Superset w/
Pullups x 10 x 8 sets
V-ups x 21 x 6 sets
----------------------------
20-lbs Weight Vest Training
Sunset Trail Run
Total distance under weight: 4.5-miles
Total time under weight: 1:02

3/23/16

Conditioning
---------------
4-Mile Hike
Dupont Forest/Bridal Veil Falls

3/21/16

Conditioning
---------------
2-Mile Hike @ Hooker/Triple Falls

3/19/16

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 3
335 x 3
365 x 3
365 x 2
Superset w/
Benchpress
135 x 10
185 x 5
225 x 5
245 x 5
275 x 5
315 x 2
225 x 8 x 3 sets
-----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
495 x 5 x 2 sets (Rep set PR)
495 x 4
Superset w/
Press
135 x 5
135 x 8 x 3 sets

3/16/16

Ultra-Conditioning
-----------------------
3.5-mile Hill Climb/Sprint Medley

3/15/16 (PM)

Mountain &
Ultra-Conditioning
-----------------------
4.5 Mile Hill Climb Medley
Intensity: High (due to fatigue)
Total Distance: 4.5 Miles
Time: 1:00:15

3/15/16 (AM)

Strength
------------
Backsquat (HBBS)
135 x 8
225 x 5
275 x 3
315 x 3
335 x 3
365 x 2
Superset w/
Press
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
185 x 3
185 x 4
185 x 3
135 x 8

3/14/16

Mountain &
Ultra-Conditioning
-------------------
Hill Climb Medley
2-Miles
1.25-Miles
Intensity: Moderate
Time: 42:48
Distance: 3.25

3/13/16

Strength
----------
Backsquat (HBBS)
45 x 8
135 x 8
225 x 5
275 x 3
315 x 3
335 x 3
365 x 1
405 x 1
Superset w/
Benchpress
135 x 10
185 x 5
225 x 5
245 x 5
275 x 5
315 x 2
315 x 1
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
495 x 1
495 x 2
495 x 3
491 x 1 (7 total reps @ 495)
Superset w/
Benchpress
225 x 10
225 x 6
225 x 8 x 3 sets
225 x 7
225 x 6 (53 total reps @ 225)

3/9/16 (PM)

Durability &
Ultra-Conditioning
--------------------
2-mile Hill Climb/Sprint Medley
- Mile 1 @ 10% incline at 3 and 5mph
- Mile 2 @ 5% incline @ 3 and 6-7.5mph
Time: 30:42
-------------
Durability
4 Sets:
15 x Weighted Dumbbell Step-ups @ 35lbs ea side
15 x Deadhang Pullups
Time: 22:26

3/9/16 (AM)

Strength
-----------
Backsquat (HBBS)
135 x 8
225 x 5
275 x 3
315 x 3
335 x 3
365 x 3
405 x 1
Superset w/
Benchpress
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5
315 x 3 (Max Rep PR)
245 x 7
---------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5
495 x 5 (Max Rep PR) 
495 x 1 + 20-second top hold
495 x 1 + 20-second top hold
315 x 10 (slow, controlled)
Superset w/
Press
95 x 10
115 x 5
135 x 10
155 x 5
165 x 5
135 x 10
135 x 8 x 2 sets

3/5/16

Strength
-----------
Backsquat (HBBS)
45 x 8
135 x 8
225 x 5
275 x 5
315 x 3
335 x 3
365 x 3 x 3 sets
Superset w/
Press
45 x 10
95 x 8
115 x 5
135 x 5
155 x 5
165 x 5
185 x 5
135 x 5
Superset w/
Pullups
x 10
x 15
x 20
Total: 45 reps

3/2/16 (PM)

Ultra-Conditioning
---------------------
Hill Sprint/Climb Medley:
1-Mile @ 10% @ 400M Intervals of 3 and 5mph
1-Mile @ 5% @ 400M Intervals of 3 and 6-7.5mph
1.5-Miles @ 10% @ 400M Intervals of 3 and 5mph
Total Distance 3.5 miles

3/2/16 (AM)

Strength
-----------
Backsquat (HBBS)
45 x 10
135 x 8
225 x 5
275 x 5
315 x 3
335 x 1
365 x 1
405 x 1
Superset w/
Pullups x 10 x 4 sets
Conditioning:
800M Hill Climb/Sprint

2/29/16

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 3
335 x 1
365 x 1 (RPE - 8)
315 x 5 x 3 sets
Superset w/
Press
95 x 8
115 x 5
135 x 5
155 x 5
165 x 5
185 x 4
185 x 3
185 x 4
-----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5 x 3 sets
405 x 7
405 x 8 (Total Volume @ 405 = 30 reps)
Superset w/
Press
135 x 8 x 2 sets
135 x 10 x 3 sets (Total Volume @ 135 = 46)

2/27/16

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 5
335 x 1
365 x 1
385 x 1
405 x 1
Superset w/
Bench Press
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5
295 x 2
295 x 1
225 x 8
225 x 8
225 x 10
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
455 x 1
495 x 1
515 x 1
Finisher
225 x 21

2/24/16

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 5
315 x 3
335 x 3
365 x 3 x 3 sets
315 x 5 x 2 sets
Superset w/
1. Press
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
185 x 3 x 3 sets
drop, 135 x 5
2. Deadhang Pullups x 10 x 8 sets
---------
Press 
135 x 8 x 2 sets
Good Mornings
135 x 10 x 2 sets

2/21/16

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
315 x 5
365 x 2
405 x 2
405 x 1
365 x 1
315 x 3 x 3 sets
Superset w/
Benchpress
135 x 10
185 x 5
225 x 5
245 x 5
275 x 5
275 x 4
275 x 3
225 x 8
225 x 10
225 x 8
--------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5
455 x 3 x 3 sets

2/17/16 (PM)

Ultra-Conditioning
------------
3 Sets:
800M Hill Climb Medley
-400M @ 11% and 7.5mph
-400M @ 5% and 5mph
10 x Weighted Kettlebell Step-ups @ 30"
15 x Deadhang Pullups
Time: 40:40

2/17/16 (AM)

Strength
& Conditioning
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5
455 x 5 x 2 sets
Superset w/
Dumbbell Shoulder Press @ 35lbs ea side x 10 x 4 sets
Single-leg Extensions @ 65-85lbs x 15 x 4 sets
----------
Conditioning & Core
2 Sets
400M Sprint @ 6-7% incline
30 x V-ups

2/16/16

Strength
----------
Backsquat (HBBS)
45 x 10
135 x 10
225 x 5
315 x 5
365 x 1
405 x 10 standups (not feeling full squat)
315 x 5 x 3 sets
Superset w/
1. Press
135 x 8
135 x 10 x 4 sets
2. Dumbbell Biceps Curls @ 40lbs x 10 x 5 sets

2/14/16

Strength

----------

Benchpress

135 x 10

185 x 5

205 x 5

225 x 5

245 x 5

275 x 5

295 x 3 (RPE - 6)

Superset w/

Squat (HBBS)
135 x 8

225 x 5

315 x 5

365 x 1

----------

Deadlift

135 x 8

225 x 5

315 x 5

405 x 5

455 x 1

495 x 1 x 2 sets

Superset w/

Press

135 x 10 

155 x 5

165 x 5

185 x 3

135 x 10 x 4 sets

---------

Bent-over Rows (Snatch Grip)

135 x 10 x 5 sets

2/13/16

MSE 

Upper Body Maintenance

Core: 60 x V-ups

2/10/16 (PM)

Ultra-Conditioning
--------------
2-Mile Hill Sprint/Climb Medley
-10% Incline
-3-5mph

2/10/16 (AM)

Strength
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5 x 4 sets
Finisher
405 x 10

2/9/16

Strength
& Conditioning
-----------------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 5
365 x 1
405 x 1
Finisher
225 x 10
Superset w/
Press
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
185 x 3
205 x 1
Finisher
135 x 15 (Rep PR)
-----
Conditioning
400M Sprint @ 10% and 3-5.2mph
15 x Deadhang Pullups
400M Sprint @ 5% and 5.5-7mph

2/8/16

Conditioning/Work Capacity
----------
4 Rounds:
800M Hill Sprint/Climb Medley
- 400M Climb @ 10% and 3mph
- 400M Sprint @ 10% and 5-5.2mph
15 x Deadhang Pullups
Time: 44:14

2/7/16

Strength
-----------
Backsquat (HBBS)
135 x 8
225 x 5
315 x 5 x 3 sets
Superset w/
Benchpress
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5
275 x 4 x 2 sets
275 x 3 x 4 sets
Key note: 25 total reps @ 275
--------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5 x 3 sets
--------
Bent-over Rows
135 x 10 x 5 sets
--------
Core
2:00 Plank Hold
1:00 R Plank Hold
1:00 L Plank Hold
50 x V-ups

2/3/16 (PM)

Strength
---------
Backsquat (HBBS)
45 x 10
135 x 10
225 x 5
315 x 5 x 3 sets
Superset w/
1. Press @ 135lbs x 5 x 4 sets
2. Pullups x 10 x 4 sets
3. Toes-to-Bar x 10 x 4 sets
-----------
Close:
Good Mornings @ 135 x 10 x 3 sets
Press @ 135 x 10 x 3 sets
Pullups x 10 x 3 sets

2/3/16 (AM)

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
315 x 5
Superset w/
Press
45lbs x 10
115 x 5
135 x 5 x 3 sets
Pullups x 10 x 4 sets

2/1/16

Strength
-----------
Bench Press
135 x 10
185 x 8
225 x 5
245 x 5
275 x 5 x 3 sets
Superset w/
Pullups x 10 x 7 sets
Dumbbell Biceps Curls @ 45lbs x 6 x 7 sets
------
Core
2-min Plank
1-min Side Planks each side

1/30/16

Strength
-----------
Backsquat (HBBS)
45 x 10
135 x 10
225 x 5
275 x 3
315 x 5 x 3 sets
Superset w/
1. Press
45 x 8
95 x 10
115 x 5
135 x 5 x 4 sets
2. Pullups x 10 x 5 sets
--------
Deadlift
135 x 8
225 x 5
315 x 5 x 3 sets
f/b
Bent-over Rows
135 x 10 x 3 sets

1/20/16

Strength
----------
Bench Press
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
255 x 5
275 x 4 x 3 sets
Drop
225 x 5
135 x 10
Superset w/
Pullups x 10 x 7 sets
Dumbbell Curls @ 40lbs x 10 x 6 sets

1/19/16

Strength
---------
Press
45 x 10
95 x 10
115 x 5
135 x 5 x 8 sets
Superset w/
Good Mornings
45 x 10
95 x 10
115 x 10
135 x 10 x 5 sets
Dumbbell Biceps @ 35lbs x 10 x 5 sets
Dumbbell Hammer Curls @ 35lbs x 10 x 5 sets
---------
Dumbbell Lateral Raises @ 25lbs x 10 x 4 sets
Dumbbell Front Raises @ 25lbs x 10 x 4 sets
Concentration Curls @ 35lbs x 6 x 3 sets

1/18/16

Strength
----------
Bench Press
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
255 x 5
275 x 4 x 2
Superset w/
Pullups x 10 x 7 sets
Good Mornings
45 x 10
95 x 10
115 x 10
135 x 8 x 3 sets

1/14/16

MSE Work
-------------
Conditioning

1/13/16 (PM)

Strength
---------
1. Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 5 x 3 sets
Superset w/
2. Press
95 x 10
115 x 5
135 x 5
155 x 5
165 x 5
185 x 3 x 3 sets
3. Toes -2-Bar x 10 x 4 sets
---------
Conditioning

1/13/16 (AM)

Strength
---------
Bench Press
135 x 10
185 x 7
205 x 5
225 x 5
245 x 5
255 x 5
275 x 4 x 2 sets
275 x 3
225 x 5
Superset w/
Pullups x 10 x 8 sets

1/9/16

Strength
----------
Backsquat (HBBS)
135 x 8
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
Weightbelt
405 x 2 x 5 sets (Rep Set PR)
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 1
445 x 1
495 x 1
Weightbelt
545 x 1
No-Belt
455 x 5 x 2 sets
455 x 1

1/7/16

Strength

--------

Backsquat (HBBS)

135 x 8

225 x 5

275 x 3

315 x 5

365 x 1

1/6/16 (PM)

Strength
---------
Bench Press
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
255 x 5
275 x 3 x 5 sets
Superset w/
Pullups x 10 x 6 sets
-------
Press
45 x 8
135 x 8
155 x 5
165 x 5
185 x 1
135 x 8 x 2 sets
Superset w/
Toes-2-Bar x 10 x 4 sets

1/6/16 (AM)

Strength
& Conditioning
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
455 x 3
495 x 1
---------
Conditioning
2 sets
800M Sprints @ 5% and 5mph
10 x Pullups
50 x Pushups
25 x Squats
25 x V-ups

1/5/16

Strength
----------
Backsquat
135 x 8
225 x 5
275 x 3
315 x 3
365 x 1
Superset w/
Pullups x 10 x 4 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 4 sets
Dumbbell Hammer Curls @ 30lbs x 10 x 4 sets
----------
MSE
2 sets
50 x Pushups
25 x Squats
25 x V-ups

1/2/16

Strength &
Mountain Conditioning
Bodyweight: 214lbs
----------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
405 x 2
335 x 4 x 4 sets (Rep Set PR)
Superset w/
Press (Full Clean)
135 x 10
155 x 5
175 x 5
205 x 1 (1RM PR)
---------
Conditioning
3 Sets:
1. 800M @ 10% Incline
    400M @ 3mph
    400M @ 5mph
2. 15 x Kettlebell Weighted Step-ups @ 35lbs ea side
3. 15 x Kettlebell Swings @ 35lbs ea side
Time: 45:23
Distance: 1.5 miles
---------
Core
2-Minute Plank

12/31/15

Mountain Conditioning
-------
3-mile Hill Climb Medley:
- 5% Build/Recovery @ 3mph
- 10% Work/Climb @ 5mph
Time: 47:55
-------
f/b
3 sets:
30 x Pushups
25 x Squats
25 x V-ups
10 x Dumbbell Biceps Curls @ 30lbs
10 x Dumbbell Hammer Curls @ 30lbs

12/29/15

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
Superset w/
Benchpress
135 x 10
185 x 7
205 x 5
225 x 5
245 x 5 x 2 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 5 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 5 sets
-------
Triceps Cable Bar Pressdowns @ 130lbs x 10 x 4 sets
Biceps Cable Curls @ 90lbs x 6-8 x 4 sets
Triceps Single-arm Reverse Cable Pressdowns x 8-10 x 4 sets
V-ups x 20 x 3 sets
Prone Mountain-climbers x 10 ea side x 3 sets