03/29/17
Block 1 - Week 2 - Day 2
E

Triples
Treadmill Run x10min
Row x10min
Bike x10min

2 rounds

03/28/17
Block 1 - Week 2 - Day 2
HIC

Black on Oxygen (BOO)
30kb swings @ 24kg
800m Run
x3

Notes
Felt good throughout. Should be able to increase to 4-5 rounds next time.

03/27/17 Block 1 - Week 2 - Day 1 Strength - 80% Primary Lifts SQ - 3x5@310 BP - 3x5@200 WPU - 3x5@BW Notes No accessories today as I was short on time this morning. Hit the weights first thing in the morning before work. Really enjoyed it; although it took some extra warmup to get my body to feel ...

03/26/17
Rest Day
Block 1
Day 7

No action today. Did some foam rolling and stretching for recovery purposes.

03/25/17 SE Block 1 Day 6 Strength Endurance Simple & Sinister KB Program 10x10 swings w/ 24kg 10x1 TGU w/ 16kg Notes Want to start incorporating this workout into my Saturday sessions occasionally. Felt great throughout; swings were crisp. TGU are still somewhat of a foreign movement to me but...

03/24/17
HIC
Block 1
Day 5

Tempo Run
2.75mi
32:27
11'54" pace

Notes
Did not feel good during this run. Probably due to the lack of sleep from night before. Enjoyed the Houston Rodeo with some friends.

03/23/17 Strength Block 1 Day 4 Primary Lifts Bench 3x5 @ 175 WPU 3x5 @ BW Squat 3x5 @ 275 DL 1x5 @ 285 Accessory Face Pulls 3x15-20 BW Dips 3x12-15 DB Curls 3x8-12 Notes All lifts felt good and crisp. Really enjoying the high frequency approach of TB. Helping tremendously with grooving the movemen...

03/22/17 E Session Block 1 Day 3 FunRun - 30min Ran a park loop near my house that is roughly 3 miles. Stopped 5-6 times for various exercises (pushups, pullups, squats, burpees) Notes: Really enjoyed this one. Was nice to get an outdoor workout as the weather is really starting to perk up down her...

03/21/17 HIC Block 1 Day 2 Apex Hills 7 rounds w/ 24kg KB Finished in roughly 22min Notes: Holy smokes this workout is no joke. Really enjoyed it but I was wiped by the end. The nearest hill I have access to only takes roughly 15sec to sprint up, so my long-term goal with this workout is to work up...

03/20/17 Strength Block 1 Day 1 Primary Lifts Bench 3x5@175 WPU 4x5@BW SQ 3x5@275 Accessory Lifts: Rear Delt Machine 3x15 Tricep Pushdowns 3x8-12 Hammer Curls 3x8-12 Notes: I've decided on putting a priority on my Bench and Pullups as I feel my upper body strength lags behind my lower body lifts. A...