1mi cross-country run (roots, trees, hills, etc): 8:14
1mi track run: 7:49

This is the first time I’ve done anything resembling a metcon in a couple of weeks and I haven’t really lost any conditioning even though I’ve gained about 10lbs over the last 3 weeks. Hooray for barbell training. I’m settling back into doing metcon-type stuff a couple of times a week again. I had a cough that prevented me from doing any conditioning work for a while.

Squat 1×5x225. My hip flexor hasn’t recovered yet and I wanted to see how some light(er) squats felt. They hurt a little.

Press 3×5x120. Up another 5lbs here, which I’m happy about. My press is still terribly weak.
Chins, 13, 13, 13

Squat 3×5x225, went light to see how my hip flexor felt. It’s still not right so I won’t be upping my squat until it’s better.

Press 3×5x115
Chins 11, 10, 12

Row 2km

Time: 7:43

The first 500m went in about 1:40, I kept it around 1:55/500m for the remaining 1.5km

Hip flexor hurt too much to squat so I did deadlifts.

1×3, 335lbs
1rep, 315lbs
3 reps, 225lbs

press 1×5, 115lbs
didn’t have a rack to work out of after that so did 3 rounds (not for time) of:
3 single arm dumbbell press, 45lbs
10 push ups

Trying to take it easy and get my shoulders/elbows back up to speed. They’ve been aching lately for some reason.

run 400m
10 hindu push ups
run 400m
8 hindu push ups
run 400m
6 hindu push ups

Time: 8:29

Shoulder and elbows have been bugging me so trying to do some light and full range stuff to see if that helps get them back on track.

squat 3×5, 260lbs
press 1×5, 115lbs (had to push press last rep)
press 2×5, 110lbs
chins 8, 7, 7

squat 3×5, 255lbs
press 1×5, 115lbs (two reps were push press)
press 2×5 105lbs
chins 7, 7, 6

3 rounds (not for time):
5 ring dips
7 chins

2 rounds of:
run 875m
Time: 3:59, rest 3:59, 3:53

The runs were not max effort, more like 75%.

Deadlift 1×5, 305lbs
Deadlift 1×3, 305lbs

2 rounds of:
5 burpee pull ups
5 kb swings, 2 pood
Time: 1:29

The little metcon was just for fun, if it was full length it would have been 5 rounds.

Push prowler 50m (white with 2 25s)
run 400m
10 kb swings (2 pood)
run 400m
push prowler 50m

Time: 5:03

Run 1 mile.
Time: 7:11

Took it fairly easy. I feel almost totally recovered from being sick.

Deadlift

Did one work set of 5 reps at 275 to work on form. Letting the bar stop completely on the ground instead of getting any bounce from the bumpers. Will go heavier next time.

Squat 3×5 at 245
Press 3×5 at 110
Chins 6, 7, 7

Power Clean 5×3 at 135. Worked on form and pulling the bar high instead of trying to get under it faster.

Metcon:
3 rounds of:
10 KB swing (2 pood)
20 push-ups
run 400m
Time: 9:47

Squat 3×5 at 240
Press 3×5 at 105
Pull-ups 7, 8, 8

Run as far as possible in 10 minutes.
Distance: 2100m

Run as far as possible in 5 minutes.
Distance: 1000m

POSE Running Drills

2×875m at comfortable pace (96bpm on metronome)
4:18
4:08

Squat/Press/Pull-up

Couldn’t squat today since I did deadlifts yesterday. My back didn’t feel strong enough to squat well.

Squat: 2×3 235lb
Press: 3×5 100lb
Pull-up: 8, 6, 8

I haven’t been doing strict pull-ups and it really shows. I know for a fact that in April of 2008 I could easily do 19 strict pull-ups.

Today was supposed to be squat/press/pull-up but all the racks in the gym were in use so I did deadlifts instead.

2×5 295lb
1×5 275lb

Form started to get sketchy on the last few reps of my second set at 295 so I bumped the weight down for the last set.