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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12 100m intervals on the beach w/50 seconds rest between each; the times were certainly affected by the somewhat soft sand (which became more of a factor due to tracks from prior runs) and the gusty wind conditions. Times: 15.6 17.1 16.7 16.4 17.9 17.9 18.2 17.5 17.7 18.2 17.9 18.4
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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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Started with a 1.5 mile warmup jog (not especially fast—decided to try without the inhaler one more time today, ended up over 12 minutes). Standing Overhead Press: 5×155, 4×155, (failed @ 185), 4×165, 3×165 Overhead Squats: 2×215, 5×215 Weighted Pullups: 5×50#, 5×50#, 5×50#, 5×50# Closed with another 1.5 mile run, which was about the same in terms of...
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