Monday 16
Gym SessionWarm up: squats, hip and ankle mobility, bridge, clams, hollow hold, plank, push ups, Australian pull ups, lunges
Strength: Press #65 3x8, squats #115 #135 #155 3x5, pull downs #100 3x6, decline press #135 3x4
Stretch: calf, hamstring, and hip flexor
Hot tub
Housekeeping: side plank
Gym Session
Warm up: side plank 2x20s
Kettle bell: deadlift #70 3x5, swings #30 3x7, squats #30 3x5, snatch #20 #25 3x5, clean #30 1x5, Turkish get up #20 #15 2x2, push press #20 3x8, halos #15 #20 3x10 (I need some practice on cleans and Turkish get ups)
Stretch: calf, hamstring, and hip flexor
Tuesday 17
Haw Ridge West Side
West Shore > Lake Road > Twister > Lake Road > Middle Road > Low Gap > Saddle > Soccer
4 miles of wet fun! 390 feet of gain.
I had a visual aura this evening. I'm not sure if it was the beginning of a migraine or I was in calorie deficit. I was starving and didn't get dinner ready until 7.
More sleep issues. I went to bed early and woke up at 11:30 burning up. I was so hot. It surprises me I didn't have an anxiety attack. After about 15 minutes I cooled down and went back to sleep. I woke up again at 3:30, but went back to sleep.I had a visual aura this evening. I'm not sure if it was the beginning of a migraine or I was in calorie deficit. I was starving and didn't get dinner ready until 7.
Wednesday 18
Housekeeping: side plank
Gym Session
Warm up: side plank 2x20s
Kettle bell: deadlift #70 3x5, swings #30 3x7, squats #30 3x5, snatch #20 #25 3x5, clean #30 1x5, Turkish get up #20 #15 2x2, push press #20 3x8, halos #15 #20 3x10 (I need some practice on cleans and Turkish get ups)
Stretch: calf, hamstring, and hip flexor
MTB North Boundary
Some fun in the DIRT! Then dinner and beers at the Crafter's Brew.
Thursday 19
Housekeeping: side plank 30s
15 miles with an attempt on a Rogers East Group Segment PR. By AG my 8:00 is number 2 on the list. Not too shabby.Friday 20
Housekeeping: side plank 30sHaw Ridge East Side
Hot and sweaty trail fun.
Saturday 21
Storms pushed the Roadkill run back an hour and the weather was awesome.
6 Miler with Roadkill
Some enjoy the pace injection we bring.
Gym Session
Warm up: squats, hip and ankle mobility, bridge, clams, hollow hold, side plank, push ups, Australian pull ups, lunges
Strength: deadlift #75 3x7, press #75 3x4, low row #70 3x8, bench press #115 3x5, Free Motion step up #20 2x10
Stretch: calf, hamstring, and hip flexor
Gym Session
Warm up: squats, hip and ankle mobility, bridge, clams, hollow hold, side plank, push ups, Australian pull ups, lunges
Strength: deadlift #75 3x7, press #75 3x4, low row #70 3x8, bench press #115 3x5, Free Motion step up #20 2x10
Stretch: calf, hamstring, and hip flexor
Sunday 22
I had good intentions today, complete my housekeeping exercises, go for a road ride, all I managed was a soak in the hot tub. Let's call it a recovery day.
