Monday 3/21- Back in UT

Run 30 AFAP

3 Supersets
1 min ball hold
10 db curls (25lbs)

3 Supersets
15 assisted dips (80#)
15 ball crunches

Roll it out

Thursday 3/17- Altitude

Run 30 min AFAP

3 Supersets
1 min bridge holds
12 db curls (35 lbs)

Today I got an early workout while traveling to Minnesota. I got a new FBPR but only on account of dropping a few thousand feet in elevation. I guess that really does make a difference.

Wednesday 3/16

5 supersets for time:
10 burpees
20 bb curls (35 #)

12:13

Run 20 min AFAP- 2.25 miles

3 supersets
45 sec ball hold
20 calf raises

Tuesday 3/15- Runin

Run 45 min AFAP

Monday 3/14

3 supersets, no rest
Row 500m
15 thrusters (90# bb)

Stair stepper for 20 min- L7, no lean

Roll it out

Saturday 3/13

PR Test- 5k Row

NEW PR!!!
19:08:4

Then...
40 min recover uphill walk
Level 2.8 @ 11 incline

3 Supersets
1 min ball holds
20 tippy toe calf raises

Friday 3/11

3 Rounds for time
Row 500m
10 burpees

11:58

3 rounds
1 min ball holds
20 calf raises

Wednesday 3/9

3 sets, no rest
10 assisted pull ups
15 assisted dips
30 air squads

Row 5k

Roll it out

Tuesday 3/8- Active Recovery

Bench 3x10- 185#
Run "Hills"- l4, 5.6

Roll it out

Monday 3/7- Row Row Row

WORKOUT 1 (morning)
Row 10k- 40:52:6

Roll it out

WORKOUT 2 (late morning)
Deadlift 5x2- 330#, 300#
Weighted dips 5x2- 40#

Sprint intervals 30 sec on / 60 sec off- 9.0 @ 4.5 incline

Roll it Out


With Steve in town and (possibly) unable to get in another session at 24-Hour Fitness, I thought I would get in an early workout. When I got back, Steve said he wanted to go too so I went for a second round. I haven't done that since the FPU days and it felt nice. Taking a PTO day was already a given.

I got to meet "Maximus" and take a quick tour of Gym Jones today. It was crazy. Lisa Twight mentioned "that project" referring to training the 300 guys. It was another level. She offered to give me a free shirt along with Steve thinking I had put in work and earned one. I refused on account I haven't proven myself in that gym and a long way from feeling "Fit, strong, and confident" as I once heard a professional soccer player say at the height of his career. Another day Gym Jones, another day....

Saturday 3/5

5 rounds for time:
1 hand Clean and press x 10 (switch)
1 min bridge hold

15:31

Run 45 min

Friday 3/4- Rowing

Row 5k at easy pace- 2:00/500
Stretch

Thursday 3/3- Morngings

I am attempting to do morning workouts because my nights are just too busy these days. I generally hate a morning workout cause going from sleep mode to balls to the wall within 30 minutes just leaves a bad taste in my mouth. Let's see how long this lasts...

Supersets x 3
Row 500m
20 thrusters (55# bb)

Run 20 min- 2.0 miles

Supersets
Machine double crunch
Weighted side bends (35#)

Stretch

Wednesday 3/2- Workout with the Wife

After work I was surprised and excited to find that The Wife wanted to go to the gym also. After several attempts to park our car downtown to hit up Planet Fitness we finally made it.

Planet Fitness Combo
3 sets with no rest

15 assisted pullups (85#)
20 assisted dips (85#)
30 air squats

Run/walk 30 min- 2.75

20 crunches
10 side crunch x 2

I felt super fat and bloatie while running. Plus I was totally dead after 7 minutes. Not sure what hit me but it did me dirty.

Monday 2/28- Soccer Again!

I got invited to play indoor at the Woods Cross indoor facility. I was stoked but not as excited as normal, fearing how much my fitness would be a factor.

Pretty sure I could only handle 2 minutes of playing up front at a time. By the second half I was playing much more defense and could sustain a full 4 minutes! Truth be told it was a b-slap of a reminder that I am way out of shape and couldn't handle a full field if my life depended on it.

Won 8-5
2 goals (right and left footed)
2 assists