Switching things up a bit, I went for a long run on a beach about 50 minutes out of the city. I ran for about 30 minutes at a light-moderate pace, I'm not sure the distance but if I had to guess I would say somewhere in the range of 4km. What I like about sand running is it works the stablizers in the lower legs, everything around the ankle and soleus. It doesn't do much for V02 maximum but that's not overly important, I am doing plenty of circuit work based around training capacity.
   I also did a quick core circuit in the evening

TODAY'S WORKOUT

30 minutes of sand running
20 crunches
40 bicycles
20 crunches
20 bicycles
3x10 pike
3x10 seated twisters
3x10 V-sits
3x10 scissors
2 two minute planks
Left plank/right plank a minute each

Well today could have been worst, it started off great but it started to get a bit frustrating when I went back to Dal for weights.
I started off with circuits, long tempo, hill runs, medballs, just general conditioning stuff but I probably should have split the workout up so I could have put in a better effort in the weightroom.
I started off with snatch, doing an explosive exercise such as this during general prep isn't going to do me much good but I want to put in an effort learning the movement for later in the year. Then I went to Romanian deadlifts, they didn't feel too bad but I found my lower back was getting tired which means I wasn't there technically. I did feel them in the glute-hamstring area too which is a good sign.
Pull-up's and rows didn't go well at all, I just had nothing left. I hate doing upper body work, I know it has its place but ahhhh it's just so monotonous.
I weighed in at 161lb's on the scale in the Dalplex which is about where I want to be. I would like to compete at around 157lb's so if I could keep my body weight under 165lb's and still get "strong" that would be great.

TODAY'S WORKOUT

Warm-up
3 times through circuit--
15 burpees
15m bounding
15 pushups/crunches
3 pop-up's
20 bicycles
15 wall touches
10m hopping (left)
10 rotational pushups
10m hopping (right)
15 tuck jumps
20m bounding
20 crunches
Tempo runs--
30s of running with 60s breaks
5 hill runs (walk down)
3x10 9kg back throws
3x10 9kg front throws
Weights--
Hang snatch 3x3@115lb's
Romanian deadlifts 2x10@156lb's, 1x10@167lb's
Pull-ups 2x6
Rows 2x10@45lb's

Today went well, a nice light mobility package and core circuit. I really want to spend more time this season working on my flexibility. I am naturally flexible through the hips and hamstrings so last season I didn't spend much time stretching which after two hamstring injuries I regret. I am going to start following a set routine from now on instead of just stretching what feels like it needs to be stretched, my pattern up to now has been:upper back, lower back, groin, hamstrings, quads, hips, IT band, ankle, core, shoulder.

TODAY'S WORKOUT

Mobility package
Core circuit (190 movements)
2x2 minute plank
1 minute right/left planks

Well today was supposed to be a pretty light day, and on paper it is. Pretty much all I did today was run 3.5km and do 20 minutes of mobility afterwards which sounds easy enough but I guess running yesterday then doing squats in the evening took more out of me than I thought because I felt like I wasn't applying any force to the ground, my stride length must of halved. My legs are still a little rubbery and it's twelve hours later!

When I woke up on Friday I was feeling pretty much healed up from my surgery but I played it safe and waited until today to do any real work. I still have some unpleasantness in my mouth, mostly where the stitches are in my cheeks, but besides being an annoyance I am physically back to 100%.
   I was in for a rude awakening today, after being pretty lazy for the past two and a half days, relaxing at home and eating A LOT of sugar. I had a lot of symptoms of Hypoglycemia which often seem to plague me, as they probably do for many people, when I eat too much sugar and not enough protein. My hands where shaking out of control, especially after doing a core circuit. It felt kind of good in a way though, sort of a cleanse.
   I started today off by going for a 3km run and doing a 30 minutes of yoga style mobility afterwards. Later in the day I did squats at home and a core circuit after.
   Today is hopefully going to be the only time I do weights at home (off a 20lb bar), the only reason I didn't go to the gym today was because it was a last minute decision. Squatting off a 20lb is terrible, the weight feels significantly heavier, it's hard to get into a full range of motion and it puts the knee and ankle joints at weird angles. I went bare foot which probably wasn't a great idea but I don't plan on making a habit of it, besides it wasn't a lot of weight.
   Here's a look at the equipment I was dealing with:


I was happy with the depth I was getting though, that was the only positive. My right knee felt under pressure when I completely straitened it but I didn't have any pain.

TODAY'S WORKOUT

3km run
30 minutes mobility
Squats 1x10@200lb's, 1x10@220lb's, 1x10@230lb's
Core circuit--
Plate twists 3x20
Pushups 3x25
Crunches 3x20
2 minute plank x2
10 minutes of mobility

Well this is about the quickest recovery I could have hoped for, it is 24 hours after getting all four wisdom teeth cut out and I am almost back to 100%. I haven't had any pain yet, and I'm not expecting I will unless I have a late infection which is unlikely, the holes are almost completely covered up and the wounds look pretty clean.
   I have been on a pretty much all liquid diet for the past 24 hours except for scrambled eggs for lunch.  I probably shouldn't be pushing things too soon, I don't want to get my blood pressure too high but I did fool around with some weights in my basement, I attempted to do a couple sets of hang snatch. Considering it was my first time ever doing them, I was using a 20lb bar and my ceiling is incredibly low they felt pretty good, very similar to cleans. That being said, I only used something like 110lb's, when I do them in the gym for the first time on Tuesday I'm hoping to use at least a plate, 135lb's.


Not flawless technique by any means but it will come. The bar is being swung a little bit too forward causing my upper body to swing back. This could lead to a lose of balance at higher weights. I think this problem will be resolved when I don't have to worry about hitting the ceiling.

Forced rest at is best--I'm about an hour away from getting my wisdom teeth out. Today was also the last day of "cheating" on my diet, I celebrated with two brownies and they were DELICOUS. I am taking the rest of the day off as well as tomorrow off. If I'm feeling up to it on Friday I'm planning on going for a light run. I'm hoping I don't need any longer than that to recover!