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PostPosted: Fri Dec 08, 2017 1:34 pm 
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12.06.17

1. YRG - Fat Burner

Spent 6+ hours driving for a twenty minute site visit. Needed some adjustment and stretching.

12.07.17

1. Thoracic Bridge x 5/5

2. Shaf’s Long Duration/High Repetition Squat Program

Set 1: 95# x 4:30 @ 12rpm

-five minute break

Set 2: 95# x 4:30 @ 12rpm

3a. Close Grip Chins: 30# x 3s x 5r
3b. Plank: 30# x 43s x 60 seconds

I believe starting soon, either next week or maybe after the holidays, that I will do Rob Shaul's "Big Mountain Training Plan v2". Mainly because it looks appealing to me, I like that type of training, and I would like the benefits of that type of training. The unfortunate part is that I am going to have to adjust some of the training sessions due to lack of training space, lack of equipment, and possibly lack of time. I will try to follow it as closely as possible though.

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PostPosted: Tue Dec 12, 2017 1:09 pm 
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12.11.17

1.Weighted Step-ups: 25# x 45'

I used a backpack with a 25# plate for the first time since I got my weight vest a few years ago. Although it bothered my right shoulder some, it was still more comfortable than the weight vest since my chest wasn't being compressed the entire time. I'll keep using the backpack for a while and see how it goes.

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PostPosted: Wed Dec 13, 2017 10:53 pm 
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12.13.17

Super busy the past couple of days but I had to take off a half day from work today to stay with my sick son so I try to make up for it.

1. Wtd. Step-ups: 25# x 1.5 hrs

2. Swenson Ashtanga Short Forms x 30 minutes

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PostPosted: Fri Dec 15, 2017 12:32 am 
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14.12.17

Snuck in a ride this evening before it got dark.

1. Briar Chapel x 48 minutes @ 5 miles.

Planned on doing my EDT TBDL workout as well but decided to push it to tomorrow night.

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PostPosted: Mon Dec 18, 2017 12:46 pm 
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17.12.17

1. Rode a couple of bandit trails in Chapel Hill yesterday. I don't know their names so I will just call them by their road locations: Rode Merlin Rd. trail x 1 hour 9 minutes @ 7.9 miles then needed a little more riding so I hit nearby Millhouse Rd trail x 32 minutes @ 3.9 miles.

I think I have decided to just do yoga and riding until I start the Mountain Athlete "Big Mountain Program" after the holidays.

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PostPosted: Tue Dec 19, 2017 12:05 am 
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18.12.17

1. David Swenson Ashtanga Short Forms Practice: 45:00 Intermediate

2. Pull-ups: 8s x 5r

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PostPosted: Wed Dec 20, 2017 1:58 am 
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12.19.17

1. Wtd. Step-ups: 30# x 45’

2. JS Flexibility

Had to go back to the weight vest. The backpack was bothering my shoulder.

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PostPosted: Thu Dec 21, 2017 12:52 am 
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12.20.17

1. Extreme Yoga for the Warrior Athlete (Yoga Doc dvd) x 1 hour

Terrible title but great Yoga dvd. I always feel fantastic after doing this.

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PostPosted: Wed Dec 27, 2017 1:45 pm 
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From yesterday...

12.26.17

a.m.

1. Wtd. Step-ups: 30# x 45’

afternoon:

2. Rode Briar Chapel x 1 hour 22 minutes @ 10.9 miles

Hitting the Chapel Hill bandit trails today after doing Big Mountain Program Minimum workout.

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PostPosted: Wed Dec 27, 2017 11:02 pm 
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12.27.17

1. DB Complex - 2x25# x 6 rounds
-6 RDL
-6 Hang Squat Clean
-6 Thrusters
-3 Scotty Bobs (push-up/renegade row left/push-up/renegade row right = 1 rep)
-6 Frogger Sit-up
-Instep Stretch left/right

2. Russian Twists: 25# x 3s x 10/10

3. Bandit trail day. Rode Deathstar, U-Lake, Power Line, Water Tower and back x 2 hours 33 minutes @ 17.9 miles. The longest and farthest I’ve ever ridden.

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PostPosted: Fri Dec 29, 2017 1:09 am 
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12.28.17

1. Sandbag Get-ups: 50# x 5s x 5/5

2. Weight Vest Step-ups: 30# x 45’

3. JumpStretch Band Flexibility routine x lower body, cobra, cat/cow, child

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PostPosted: Sat Dec 30, 2017 9:33 pm 
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12.29.17

1. Rode San-Lee trails x 1 hour 22 minutes @ 9.6 miles. Set six PRs on Strava. Not that I really worry about such stuff, but I was rolling.

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PostPosted: Tue Jan 02, 2018 1:43 am 
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12.31.17

1. Last ride of 2017; Rode Briar Chapel x 1 hour 21 minutes @ 9.9 miles


1.1.18

1. Quick session out at Deathstar x 46 minutes @ 4.3 miles

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PostPosted: Tue Jan 02, 2018 1:11 pm 
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1.2.18

First training session in the early a.m. Let's see if I can stick with it. Also, I had a pretty good wipeout a couple of days ago jumping a seven foot section of rock garden in the skills park at Briar Chapel. I normally clear it but this time my rear tire clipped the point of a rock when I took off and I got sideways in the air. Landed knee, then flat on my stomach, and it feels like I bruised some ribs and my shoulders a bit sore. So, until the rib pain subsides I am going to have to put a hold on starting the Big Mountain Program. For now it will be cardio and yoga/flexibility.

Here is the rock garden I mentioned and how I normally clear it.

https://www.instagram.com/p/BcN19vvFEby ... by=dhobie1

4:30 a.m.

1. Weight Vest Step-ups: 30# x 45'

2. JS Flexibility, cobra, cat/cow, child pose

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PostPosted: Thu Jan 04, 2018 11:16 pm 
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1.3.18

1. YRG/DDP Yoga: Stand Up

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PostPosted: Fri Jan 05, 2018 1:12 am 
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1.4.18

1. warmup - 3 rounds
10x goblet squat x 16kg
10x push-up
10x sit-up
Instep stretch

2. Weight Vest Step-ups: 30# x 45’

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PostPosted: Sat Jan 06, 2018 11:45 pm 
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hope you heal up quickly!


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PostPosted: Sat Jan 06, 2018 11:53 pm 
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Thanks, riotboo! I think I'm good to go now!
Quote:
hope you heal up quickly!

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PostPosted: Sun Jan 07, 2018 12:03 am 
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1.6.18

Big Mountain Training Plan V2 - going through Session 1 to see how the ribs hold up

warmup - 5 rounds
10x Goblet Squat (16kg)
10x Push-up
10x Situps
Instep Stretcg

1) 6 Rounds
4x Thrusters - 3 rounds 2x25# db, 3 rounds 2x35#
2x Burpees
Pigeon Stretch

2) 6 Rounds
5x Walking Lunge ea. leg holding dumbbells - 2 rounds 2x15#, 2 rounds 2x25#, 2 rounds 2x35#
5x Scotty Bobs - 2x25#
3x Floor Slide

3) 4 rounds as fast as possible
10x Hippity Hops (toe touches on bench) (20x touches total)
10x weighted situps (25#

4) lunge stretch, plow stretch, kneeling back bend quad stretch, straddle stretch, cobra, cat/cow, child

Got through this with no rib pain at all...I really liked this workout too. Looking forward to this program.

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PostPosted: Mon Jan 08, 2018 12:52 am 
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1.7.18

1, Weight Vest Step-ups: 30# x 60'

2. Swenson Ashtanga Short Forms: 30' Short Forms

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PostPosted: Tue Jan 09, 2018 12:53 pm 
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1.8.18

Repeating Session 1 of the Big Mountain Training Plan V2 as this is the official start of the program.

warmup - 5 rounds
10x Goblet Squat (16kg)
10x Push-up
10x Situps
Instep Stretch

1) 6 Rounds
4x Thrusters - 3 rounds 2x25# db, 3 rounds 2x35#
2x Burpees
Pigeon Stretch

2) 6 Rounds
5x Walking Lunge ea. leg holding dumbbells - 2 rounds 2x15#, 2 rounds 2x25#, 2 rounds 2x35#
5x Scotty Bobs - 2x25#
3x Floor Slide

3) 4 rounds as fast as possible
10x Hippity Hops (toe touches on bench) (20x touches total)
10x weighted situps (25#)

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PostPosted: Wed Jan 10, 2018 2:09 am 
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1.9.18

Big Mountain Training Plan V2 - Session 2 (Stamina/Core)

1) Run 4 miles moderate pace - I did weight vest step-ups: 30# x 1 hour

2) 4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
15/15 Hamstring Hell

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PostPosted: Thu Jan 11, 2018 1:42 am 
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1.10.18

Big Mountain Training Plan V2 - Session 3

Objective: Strength

warmup: 4 rounds
Barbell Complex @ 45#
-DL x6
-Bent-Over Row x6
-Hang Clean x6
-Front Squat x6
-Push Press x6
-Back Squat x6
-Push-up x6

1) 6 rounds
4x Front Squat (95# x 4 reps, 135# x 5s x 4r)
3x Jump Squat
5x Shoulder Scarecrow @2.5#

2)6 rounds
8x Hinge Lift (I did TBDL): (190# x 8r, 210# x 2s x 8r, 190# x 3s x 8r)
5x Bench Press (Floor Press): (2x20kg x 5r, 2x24kg x 5s x 5r)
3/3/3 Toe Touch Complex

This took ENTIRELY too long. Over an hour and a half. I had to set up the squat racks on the deck, then carry the weights from downstairs out to the deck, set everything up, then put everything up. Then to set everything up downstairs in the bedroom for the TBDL portion of the workout. I didn't even have time to do the ab portion of the session. I am going to have to start adjusting some of these workouts.

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PostPosted: Fri Jan 12, 2018 2:40 am 
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1.11.17

Big Mountain Training Plan V2 - Session 4

Objective: Work Capacity

Warmup:
5 minute Sandbag Get-ups @ 50# - did 14/14 - I was supposed to use 60# but I am using an old sandbag and haven't added weight to it yet.

1) 8 rounds for time
4x Sandbag Clean & Squat each side @ 50# (supposed to be 60#) - 8x total
5x Ankle To Bar
8x Touch/Jump/Touch
3x Scotty Bobs @ 2x25#
-did this in 29:00, which seems like a long time, but after a while I forgot about the clock & was just trying to survive. haha!

2) 4 rounds
15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Extensions

3) 2 rounds - I was done after 1 round!
30 second Jane Fonda each leg

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PostPosted: Sun Jan 14, 2018 3:24 pm 
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1.12.18

Big Mountain Training Plan V2 - Session 5

Objective: Strength/Work Capacity

warmup: 5 rounds
10x Back Squat @ 75#
10x Push-ups
10x Situps
Hip Flexor + Instep Stretch

1) 6 rounds
5x Back Squat (sub deficit DL, standing on 25# plate) - 190x5, 210x5, 220x5, 230 x 3s x 5r
4x Scotty Bob @ 2x25# dbs
3/3/3 Toe Touch Complex

ran out of time so I had to push the Work Capacity portion of the workout to Saturday

1.13.18

continued from Friday night...

2) 10 rounds
8x Front Squat @ 85#
50x (25/25) Step-ups @ 20" Box (I used 16" step/box)
30s rest

3) 4 rounds
10x Ankle to Bar
5x Ab Wheel Rollout
5x Standing Russian Twist @ 25#
10x Back Extension

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