3 October 2016 - Monday Operator Template (Week 3 - 90% ) Bench Press: 185 for 3 sets of 3 Weighted Pull Ups: +40 for 3 sets of 3 Deadlift: 300 for 3 sets of 3 Bench felt a little heavy on the first two sets. Not bad but didn't fly up like 165 did on my last block at 90%. See how the rest of the we...

Nice work on the mile man.

30 September 2016 - Friday Warm up: Limber Eleven Operator Template ( Week 2 - 80% ) Bench Press: 165 for 4 sets of 5 Weighted Pull ups: +18 Lb for 3 sets of 5 Deadlift: 270 for 3 sets of 5 Core (20 reps) Swiss Ball Knees to Chest Medicine Ball Russian twist Windshield Cable Chop Swiss Ball Roll ou...

29 September 2016 - Thursday

Warm up: Limber Eleven

Tempo Run (90%)

20 minutes

Ran a route that has a marker around 1.5 miles. I think I might be able to hit my goal of breaking 9 minutes on the 1.5 mile. Going to wait until the end of this strength block then test it and see where I'm at.

Right on man. Looking forward to seeing how ya do.

28 September 2016 - Wednesday Warm up: Limber 11 Operator Template (Week 2 - 80% ) Bench Press: 165 for 4 sets of 5 Weighted Pull Ups: +18 for 3 sets of 5 Deadlift: 270 for 3 sets of 5 Core Circuit (65s) Plank V-Sit Cobra T-Stabilization Eagle Side Plank No rest between exercises; run through twice...

I plan on ordering a HRM sometime this week. No idea. I ran 2.5 a week or two ago at a decent RPE and the first mile was done in 7:30. I dropped the speed build-ups. I'm barely recovering from my workouts as it is. This block has been kind of shot to shit, especially on conditioning. Not sure if I ...

How long does it take you to do the limber 11? I used to do agile 8 but I felt like it ate up way too much time. I know I should get back into something like that if I can fit it in. Now that the foam rolling is not to painful it usually takes 10-12 minutes I would say. I smash it out before any li...

27 September 2016 - Tuesday Warm up: Limber Eleven Intervals (Ladders) Interval One: 200m in 40 seconds; 20 Push ups, 20 Mountain Climbers Rest 2 minutes Interval Two: 400m in 1 minute 16 seconds; 15 Push ups, 15 Mountain Climbers Rest 2 minutes Interval Three: 600m in 2 minutes 4 seconds; 20 Sit u...

I've had the issue of running my LSS too fast in the past and I don't think that's an issue. If it's around a 5k I might push it a bit, but anything over that I tend to take it easy. I will be getting a HRM soon to double check though (at your suggestion for those tempo runs). Honestly it's going t...