Just Surviving

Monday: Lift
Power Clean 3x5 @185
Squat Clean and Press 2x 135, 2x145, 2x155, 2x165, 2x175, 2x185(f)
Deadlift 2x5@275, 2x4@295, 2x3@315, 2x2@335, 2x1@355
Then:
5 rounds for time:
-Air Dyne 50cal
-Sled Pushes 100ftx2 @ 90lbs
--Time 22:22


Tuesday:
Run: 10k @ 8:30/mile

Wednesday: Lift
Bench Press: 2x5@185, 2x4@195, 2x3@205, 2x1@215
Close Grip Press: 3x6 at 135
Then: 4 rounds for time
-10x 18"step ups with 2x50lb dumbells
-10x Scotty Bobs with 25lb dumbells
-10x pull ups
-10x dips
-10x leg raises
-10x clapping push ups
-10x press with 2x25lb dumb bells

Thursday: Mtn Bike 15ish miles?

Friday: Run 10K with 5x .4 mile intervals at 6:15-6:30/mile
  overal 8:26/mile

Saturday: Rest

Sunday: Run 6.76 miles at 7:52/mile with 2x 1.5 mile intervals at 6:30
Then: AMRAP 30 min: 4 rounds + Sled&Tire
Sled Push 100ft at 130
Tire flip 100ft
Legs free rope climb
Box jump 24,30,36 x 3
Chain pull (all the chains attached to a rope)
100m Overhaed carry with 2x35lb dumbell

Monday:
Power Clean 3x5 @ 185
Agility rope - hands and feet- lots of this
21/15/9:
KB Snatch @ 53
Pull ups
Row 500m

Tuesday: Run 6 miles at 8:17/mile

Wednesday:
10 rounds for time
1 mini Leg Blaster
5 Scotty Bobs with 25lb DB
30 Cal Airdyne

Insomniac 5K

What I've done since becoming a father........

It's been a long 3 weeks. I feel like I'm just starting to recover from the emotional turmoil associated with having your wife almost die in front of you, while simultaneously almost instantly having another human being depend on you so much it's life and death. Seriously, if we forgot to take care of her.... no more Delilah. This isn't some turtles navigating to the sea shit. It's real and I get the impression it's going to be this way for a while.
In any case, it's been a confusing and new 3 weeks. Luckily, I have the kind of job that lends itself to shiftwork, so when the personal life gets real, I can make more time for it. It's been nice having family in town too. Just the basic things around the house take so much longer when you've got a baby strapped to your neck.

Delilah is a pretty awesome baby, as far as babies go. She is really good at shitting, eating, and sleeping. I figure shes got this gig dialed in.

I rant eh Dirty Dash last weekend. It was a lot of fun. Lots of mud and lots of ridiculousness. I was cleaning mud out of my ears for 5 days, and my vision is almost back to normal after getting mud under my contacts. Here are some pictures from the dash.

Fri 16th:
3 rounds for time:
-Row 100cal
-Air Dyne 100cal
----Time ~32min

Sat 17th: Dirty Dash

Sun 18th: Run 5.57 miles at 8:10/mile

Mon 19th: Leg-hater
5 rounds for time:
-2 mini leg blasters
-Push sled 100ft w/ 90lbs
-Pull sled 100ft w/90lbs
-rest 30sec
-----Time:19:02

Tue 20th: Run 5K time trial at 6:50 pace

Wed 21st:Lift
Bench 2x5,2x4,2x3,2x2,2x1 (185-225lbs)
then........
10-1 ladder
-100lb barbell stepup 18"
-25lb scotty bob
-35lb Turkish getups
-Strict Pull ups
-100lb strict press
----Time 47:52

Th 22nd: Run 10K at 8:20

Fri 23rd: Run 5K time trial at 6:43

Sat 24th: Lift
5x3 press at 135lbs
5x5-2 Front Squat at 135-185 lbs
then....
7 rounds for time:
-7 Push Presses at 135
-70 sec row
-70 sec rest

Sun 25th: Run 10K at 8:40

funny that one of these:

Actually turns into one of these:

Turns out these little poopers are kind of a challenge.

My days now go something like this.
 1:00am: clean poop off everything near my daughters butt.
 1:15am: Try to hand off child to wife to feed, attempt to fall asleep but get ringed into getting juice for mom sauce
 1:20am: Fall back asleep
 1:21am: wake back up to sound of child belching in bed next to me
 1:45am: fall back asleep finally

 3:00am: Wake up to sound of child crying, smacking lips, and exploding her diaper.
 3:01am: Clean up poop, take off diaper and only to find old faithful erupting all over the changing table.
 3:05am: Pass the babe to the boob.
 3:07am: Wake up to the sound of belching and farting
 3:08am: get more juice for mom sauce
 3:30am: Change diaper again because the gastro-colic reflex is a bitch
 3:35am: fall back asleep

 repeat at 2 hour intervals AMRAP in 24 hours.





 So I've been running a bit more. It's easier to do than 2 hour gym sessions, and I just don't have the sleep to rest after the weights. The last week has seen an increase in miles with a slow 5K time trial that sorta bummed me out.

 Thursday: 5.41 miles at 8:33/mile

 Friday: 6.35 miles at 8:47/mile

 Saturday: Lift Sunday: Time Trial 5K 7:06/mile

 Monday:
        3x5 press (115),
        1-3-5 press-PP-Jerk at 95,115,135
     then 5 rounds for time: time 28:34
                 30 cal air dyne
                 10 body weight dead lifts
                 30 cal row
                 10 tire flips

 Tuesday: 1-20 53lb KB swing breathing ladder  -16:15

 Wednesday: 6.38 miles at 8:41/mile

Back to the track

Been getting back to the track the last few Weeks. It hurts, and I'm slow.


3 weeks ago:
5x400m: 1:37, 1:18, 1:24, 1:19, 1:20

2 weeks ago:
100-200-300-400-400-300-200-100

last week:
200m: 34s
200m, rest 30s, 200m: 30s,32s
200m, rest 30s, 200m: 32s,34s
200m, rest 30s, 200m: 33s,34s
200m, rest 30s, 200m: 34s,34s
200m: 30s


This week:
5x150m hill sprints (Steep!)
~30s each with 2:30 rest between.





Running:
6 laps at hospital (90%) 21:13 (3 miles)
Short loop: (75%) 24:26 (3.05 miles)
Long Loop: (75%) 34:41 (4.13miles)

Pullups

Monday:
300 pullups in one day. Spread out however.


Tuesday: Dynamic Day:
1) 10x2 BS 190 + Heavy Bands
2) 9x3 Bench 122.5 + Heavy Bands
3) 5x5 Deadlift 185 + Short Bands
Run 30 minutes


Wednesday: Off


Thursday:
Press 3x5 135lbs
Press/PP/Jerk 1/3/5 3 sets at 135lbs
IWT:
-3 rounds 20x50lb swings +2minrow at <1:55
---rest 1 min between
- 3 rounds 15x50lb goblet squats = 4xtabata row
---rest 2 min


Friday: Max Lift day
Back Squat: 275, 295(fail), 295(Fail)
Bench: 245



Saturday:
Oly Lift Day
Power Clean 5x3 195
Squat Clean and Press 155lbs 10x2
3 rounds:
- 10 REv Hyper
- 10 GHD Situps
- 5 36in box jumps


Sunday:
Run 4 miles