Dustin's log

Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, 2×100m jogs Tuck Jumps: 3×10 Bounds: 4×15m Power Skips: 4×15m 14×100m sprints w/ 1 minute rests: 16.62s 17.78s 17.90s 18.28s 18.22s 18.72s 19.00s 19.28s 19.53s 18.94s 19.44s 19.53s 19.07s 18.81s Pushups 4×25
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, hanging knees-to-elbows 2×15 Squats: 3×225, 1×255, 1×265 Weighted Pullups: 3×7 w/10# Weighted Dips: 8 reps w/25#, 3 reps w/45#, 2 reps w/55#, 14 reps w/10#
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca Tuck Jumps: 3×10 Deadlift: 8×135, 5×225, 5×235 Thrusters: 10×95, 6×135, 2×145 Weighted Pullups: 3×5 w/10# Weighted Dips: 8 reps, 4 reps w/10#, 2 reps w/25#, 14 reps
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Dynamic warmup: RDL walk, lunge walk w/ extension, 3×15 yrd carioca, 2×100m jogs Bounds: 4×15 yrds Power skips: 4×15 yrds 14×100m sprints (1 min rests): 20.40s 19.79s 19.13s 18.78s 18.54s 18.56s 18.62s 18.94s 19.26s 18.56s 18.24s 18.06s 18.50s 18.56s Pushups: 4×25
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, hanging knees-to-elbows 2×15 Squats: 5×135, 3×225, 3×235, 1×255 (5 minute rests) Squat Rack Lockout: 1×315, 1×335, 1×365, 1×385 Push Press: 5×115, 3×125, 3×125 (3 minute rests) Weighted Pullups: 3×6 w/10# (1:30 rests) Weighted Dips: 8 reps w/25#, 5 reps w/35#, 12 reps w/10# (2 min rests)
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Took 20 lbs of gear.  ~4200ft of elevation gain.  ~3ft of snow and another ~2mi to go stopped us from reaching the butte.  Should have taken snow shoes.  Pace slowed to a crawl as the snow mounted up–was considerably faster on clear land. Distance:13.9 miles Elapsed Time:6:11:21 Avg. Speed:2.2 mph Avg. Pace:26′ 47″ per mile
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4x 300 shuttle; 3 minute rest between each: 72s, 73s, 78s, 83s, 83s Step-ups w/vest: 3x12 w/ 80 lbs Box Jumps 3×10 Rotate: Handstand pushups 3×5 and Pullups 3×10
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, situps 2×30 Deadlift: 5×135, 5×135, 3×205, 3×225, 3×225, 3×225 (5 min rests) Push Press: 5×115, 5×115, 2×135, 1×135 Upright Row: 8×95, 8×75, 2×75; 8×85 Bridge w/leg raise: 3×10
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, 2×100m jogs Bounds 4×15m Power Skips 4×15m 5×400m Sprints w/ 3:30 rests (distance approximate, ran as 200m shuttles: 110s, 106s, 108s, 109s, 106s) Pushups 4×25
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, hanging knees-to-elbows 2×15 Squats: 5×135, 3×205, 3×225, 3×235 Squat Rack Lockout: 1×225, 1×315, 1×335, 1×365 Dumbbell Military Press: 10×30, 8×35, 6×40, 4×45 Rotate 3 sets: 12 Hanging Rows , 6 Dips w/25# Tuck Jumps: 3×10
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