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