Morning

Swim/PT Circuit (x10)-
    100m Sprint (CSS, Front Crawl, Breast Stroke)
    20 pushups
    30 sit&tucks

PT Circuit (x10) -
    10 4-count Jumping Jacks
    10 Pushups

    50 Pullups in as few sets as possible (20/15/15 - Back and arms were toast from PT and swim)

Morning

Track Workout -
    Run 1 Mile <8:00
    Sprint 1/4 Mile
    20 Squats
    10 Lunges (ea leg)
    Jog 1/4 Mile <2:00
    Sprint 1/4 Mile
    20 Squats
    10 Lunges (ea leg)
    Jog 1/4 Mile <2:00
    Sprint 1/8 Mile
    20 Squats
    10 Lunges (ea leg)
    Jog 1/8 Mile <1:00
    Sprint 1/8 Mile
    20 Squats
    10 Lunges (ea leg)
    Jog 1/8 Mile <1:00
*Didn’t get a full time, but averaged a 7:12/mile pace for all the running

Morning

Skill Work -
    Front Lever Hold x2

Warmup Circuit (x10) -
    10 4-count Jumping Jacks
    10 Pushups

Strength Circuit (x10) -
    8 Pullups
    20 Pushups
    20 4-count Flutter Kicks
    10 Dips

*All PT in 20 lbs weight vest

Afternoon

Run -
    Easy Recovery Run 4:03 miles in 37:55

Morning

Skill Work -
    Muscle Ups

Swim -
    1500m without fins (CSS, breast stroke, front crawl)

Bike -
    Life Cycle Pyramid 11-25-11 (30:00 total - 1:00 each level)

Morning

Skill Work -
    Handstand Hold x 3
    Back Lever Hold x 3

Swim -
    500m without fins (CSS, breast stroke, front crawl)
    500m with fins (css, front stroke)

Bike Work Capacity (x3) -
    5:00 Bike
    1:00 Squats
    1:00 Lunges
    1:00 Calf Raises
    2:00 Crunches

Morning

Skill Work -
    Gymnastics Bridge Hold x 3

Strength/Work capacity Work (for time) -
    Pull-ups 1-10-1 Pyamid
    Pushups 2-20-2 Pyramid (by 2’s)
    4-count Flutter Kicks 3-30-3 (by 3’s)
*Wore a 20 lbs weight vest. It took 35:51. The flutter kicks were a huge time suck.

Afternoon

3 Mile Track Workout -
    Run 1 Mile in 8:00
    Sprint 1/4 mile
    Jog 1/4 mile in 2:00
    Sprint 1/4 mile
    Jog 1/4 mile in 2:00
    Sprint 1/8 mile
    Jog 1/8 mile in 1:00
    Sprint 1/8 mile
    Jog 1/8 mile in 1:00
    Sprint 1/8 mile
    Jog 1/8 mile in 1:00
    Sprint 1/8 mile
    Jog 1/8 mile in 1:00
* Completed in 22:51. My right knee was killing me and really slowing me down. I have an ART appointment on Wednesday.

Morning

Just trying to get back into things after the DR. A light workout today before hitting it hard again Monday. Didn’t push weight at all. I just wanted to get the body moving.

Deadlift: 135x10; 185x5; 235x5; 235x5 - Legs and back felt pretty good. Was expecting some pain.

Bench Press: 135x3; 135x3; 135x3 - Tons of pain. It was a struggle to put this up. :/

Pull-ups: x10; 25x10; 45x10

Back Squat: 135x5; 135x5