June 12-18
Mon, AM
Bench 235x1, 215x3x3
WPU 250(25)x5x3
Dips 230(5)x8x3
Cable rows 80x8x3

PM
Easy run 30min

Sun
Run 60 Min E

Friday
Squat 265x1, 235x5x3
Stiff leg DL 145x8x3
WPU 270(45)x2x4
Back extension BWx12x3
Single leg curl 40x12x3
Push-ups BWx7x10, 10s RI

Thursday Off- traveling Friday Deadlift 335x1, 315x3x2 Stiff leg DL 135x3x12 WPU 245(20)x3x3 45 dog back extension 3x10 Sat Run 3.5 mi E Sun Fishin Monday Press 135x1, 115x5x3 WPU 265(40)x3x3 Dips BWx12x3 Cable rows 70x10x3 Tuesday Run Tempo 3.7 mi Wednesday Run 3.22 mi E Thursday Treadmill run 1 mi...

Memorial weekend put a damper on training but pick d back up today.

Tue
Run
1.5 mi w/u
1.25 mi, at 7:55 pace
1 min rest
.5 mi at 8:00 pace
.5 mi c/d

Lift
Bench
Heavy single, 235x1
Then 205x5x3
WPU 245(20)x5x3
Dips BWx10x3
Cable rows 70x10x3
Face pulls 30x10x3
Planks 2x1min

BJJ

May 22-28 Monday Press -worked to heavy single that I could do for 3 reps, 135 lbs -dropped ~10% and did triples, 115lbsx3x3 WPU 5lbsx5x5 Dips BWx8x3 Cable row 70x8x3 Plank and shank 3x1 min Tuesday Run 2 mi w/u 2.25 mi Tempo @ 8:20 pace .5 mi c/d Wednesday Alpha SE 3x10 @ 15lb weight vest Push-ups ...

Wed Run 4.67 mi Thur Lift Squat 255x3x3 WPU 35x3x3 Fri Off Sat Bench 236x3x3 Deadlift 315x3x3 Sun Off So last week was a bit rough and I was feeling the effect of the weights along with the running. After talking to a good friend and strength coach I have decided to change up my workout a little bit...

Tues Planned on a nice long easy run but after about two miles my legs were screaming and cramping up. I guess that's why KB suggests backing off conditioning every third week/ 90% week. Doing a hard HIC right now would be tough. I'll try the run again tomorrow and then hit the second lift on Thursd...

Sun
Rest- Hamstrings sore as hell and my legs were hot all day. Had planned to run an easy 4 but took the rest instead in prep for 90% this week.

May 15-21
Mon
Lift 90%
Squat 255x3x3
Bench 235x3x3
WPU 260lbs(35lbs)x3x3

Fri
Rest

Sat
AM Lift
Press 115x5x3

SE circuit 5x20
KB Swings 50lbs
Push-ups
Sit-ups

PM Run
8 mi LISS