tuesday! yeah ok whatever...
up and out.
warm-up
run 1.25 miles
barbell complex
2 rounds
95#
8-deadlift
6-power cleans
4-push press
2- back squats
Strength/work capacity
"buckles"
10 rounds for time
135#
8- deadlifts
6- powercleans
4- push press
2- back squats
28:00 mins +/- on the wall clock
holy grueling.....
had to get to the 5 rounds mark and then count down from there.
deadlifts were fast and solid, the powercleans brought the beat down.
push presses were heavy and back squats just finished it off.
felt pretty good once i turned the corner. mental battle.
durability
run 1 mile moderate pace
8:00 pace
foam roll
plyo
yoga
this was a solid day. good stuff. got through it RX'd and that says something.
much more difficult than it looks on paper.
looking forward to a good rest of week.
got a new pair of vibrams and gave them a good break in this am. the bikila's are a little more snug than the kso's which took a few minutes to get used too. but i think they need to break in a little as well.
peace!
Tuesday, March 8, 2011
Monday, March 7, 2011
Monday 3-7-11
sunday was a rest day.
crazy rain all day and just nice to chill home with the kiddies.
Monday
up and out. was pretty well rested this am.
warm up
run 2 miles
8:12 pace. solid tempo run to open up the legs.
baseline
bear complex
75-85-95-105-115
all good here. again a opener. 115 felt a little heavy on the 4th and 5th rep but thats too be expected.
Strength
Front Squat
8-8-6-6-3-3
135
155
175
185
205
215
135 and 155 were solid starting points
175 went up solid for 6
185 decided not to make a 20# jump here which turned out to be silly.
205 for a solid 3
215 for another solid 3
have to look back but thats probably close to a pr for 3. felt solid.
skipped the durability portion and went for the met-con as i was starting to have to watch the clock.
work capacity
modified from the sealfit site
3 rounds
50- kettle bell swings 35#
50- double unders
50- kettle bell thrusters 35#
this worked out good. pretty much fit the time window i had. thought about going the 5 rounds but it would have made me run late.
the swings were solid and unbroken on the 1st round, broken on 2nd and 3rd
double unders were tough. had a crappy rope again. argh. 2nd and 3rd round i found a groove
the thrusters were tough but not as bad as i had anticipated.
3 rounds worked me pretty good.
plyo
yoga
foam roll
solid monday.
peace!
crazy rain all day and just nice to chill home with the kiddies.
Monday
up and out. was pretty well rested this am.
warm up
run 2 miles
8:12 pace. solid tempo run to open up the legs.
baseline
bear complex
75-85-95-105-115
all good here. again a opener. 115 felt a little heavy on the 4th and 5th rep but thats too be expected.
Strength
Front Squat
8-8-6-6-3-3
135
155
175
185
205
215
135 and 155 were solid starting points
175 went up solid for 6
185 decided not to make a 20# jump here which turned out to be silly.
205 for a solid 3
215 for another solid 3
have to look back but thats probably close to a pr for 3. felt solid.
skipped the durability portion and went for the met-con as i was starting to have to watch the clock.
work capacity
modified from the sealfit site
3 rounds
50- kettle bell swings 35#
50- double unders
50- kettle bell thrusters 35#
this worked out good. pretty much fit the time window i had. thought about going the 5 rounds but it would have made me run late.
the swings were solid and unbroken on the 1st round, broken on 2nd and 3rd
double unders were tough. had a crappy rope again. argh. 2nd and 3rd round i found a groove
the thrusters were tough but not as bad as i had anticipated.
3 rounds worked me pretty good.
plyo
yoga
foam roll
solid monday.
peace!
Saturday 3-5-11
got out for a little run while the weather was still nice.
4.5 miles.
will upload the garmin data later.
right around 8:00 miles. felt solid. the garmin had some sat issues so i think the file might be a little off. have to dump it into the comp and see.
4.5 miles.
will upload the garmin data later.
right around 8:00 miles. felt solid. the garmin had some sat issues so i think the file might be a little off. have to dump it into the comp and see.
Friday, March 4, 2011
Friday 3-4-11
rest day.
unscheduled.
had some crazy stomach/headache nauseous nastiness last night ans still a little this am.
figured best to let that pass.
yuck.
have to make it up tomorrow.
peace
unscheduled.
had some crazy stomach/headache nauseous nastiness last night ans still a little this am.
figured best to let that pass.
yuck.
have to make it up tomorrow.
peace
Thursday, March 3, 2011
Thursday 3-3-11
active recovery plus a little extra.......
feeling pretty good this am.
active recovery on the sealfit page.
run
5k
24:40
solid tempo run. not hard just running steady. felt pretty solid and could have held that pace for a while longer.
strength
Squat cleans
-felt like making these up from Saturday. figured i would work to heavy triple
45# barbell complex to loosen up
10x95
8x115
6x135
3-3-3
155
165
175
-went for 185 but was mentally psyched out by it. figure i can get that maybe close to 200 for a heavy single.
155 was solid
165 same.
175 got 2, put the bar down regrouped and pulled a solid 3rd rep.
185 should have been a no brainer. oh well.
5x140
did a set at 140 as a finisher.
mobility
stretch
plyo
yoga
foam roll
-spent some time working hip mobility and rolling out the back, shoulders and legs.
this pays huge dividends in the recovery department.
all in all a good day. looking forward to some heavy volume tomorrow.
peace
feeling pretty good this am.
active recovery on the sealfit page.
run
5k
24:40
solid tempo run. not hard just running steady. felt pretty solid and could have held that pace for a while longer.
strength
Squat cleans
-felt like making these up from Saturday. figured i would work to heavy triple
45# barbell complex to loosen up
10x95
8x115
6x135
3-3-3
155
165
175
-went for 185 but was mentally psyched out by it. figure i can get that maybe close to 200 for a heavy single.
155 was solid
165 same.
175 got 2, put the bar down regrouped and pulled a solid 3rd rep.
185 should have been a no brainer. oh well.
5x140
did a set at 140 as a finisher.
mobility
stretch
plyo
yoga
foam roll
-spent some time working hip mobility and rolling out the back, shoulders and legs.
this pays huge dividends in the recovery department.
all in all a good day. looking forward to some heavy volume tomorrow.
peace
Wednesday, March 2, 2011
Wednesday 3-2-11
up and out feeling pretty solid.
looking forward to a good day.
warm up
run 800m
just a little faster paced shorter run for today.
baseline
30-20-10
squats, double unders
pretty solid here. ok on the double unders. squats were a good opener for the legs.
work capacity
"Daniel"
50- pull ups
run 400 m
21- 95# thrusters
run 800m
21- 95# thrusters
run 400m
50 pull-ups
-didn't get a good look at the clock to start. moved thru pretty quick.
pull-ups were 20-15-10-5 on the first set
runs were 7:00 pace for the 400's and a little slower on the 800
thrusters were 15-6 on both sets.
lost a little time moving from the bar to the treadmill to the bar etc...
all in all a good go round
had a partner again today. totally novice and in a little over his head but scaled it wa down and he soldiered thru. cool. he suffered but finished.
Strength
overhead squats
10x45
10x95
8x115
6x135
155-fail
5x135
goal was to work to 1 rep max.
135 felt solid.
155 i lost it forward on the 1st rep. mostly a set-up issue. don't think i had the bar locked out in the right position over head.
went back to 135 for a final set after that. little crowded in the back where i was working and didn't want to drop another set from overhead.
need to work these more.
need to focus on snatches and overhead squats. build the skill and the weight will come with it.
plyo
yoga
foam roll
kettlebell class took over the back of the gym so i got the roller out and went thru some plyo yoga moves.
hip mobility drills, yoga moves, frog stands, planks, hollow rocks
foam rolled. it bands better today. less ropey.
peace!
looking forward to a good day.
warm up
run 800m
just a little faster paced shorter run for today.
baseline
30-20-10
squats, double unders
pretty solid here. ok on the double unders. squats were a good opener for the legs.
work capacity
"Daniel"
50- pull ups
run 400 m
21- 95# thrusters
run 800m
21- 95# thrusters
run 400m
50 pull-ups
-didn't get a good look at the clock to start. moved thru pretty quick.
pull-ups were 20-15-10-5 on the first set
runs were 7:00 pace for the 400's and a little slower on the 800
thrusters were 15-6 on both sets.
lost a little time moving from the bar to the treadmill to the bar etc...
all in all a good go round
had a partner again today. totally novice and in a little over his head but scaled it wa down and he soldiered thru. cool. he suffered but finished.
Strength
overhead squats
10x45
10x95
8x115
6x135
155-fail
5x135
goal was to work to 1 rep max.
135 felt solid.
155 i lost it forward on the 1st rep. mostly a set-up issue. don't think i had the bar locked out in the right position over head.
went back to 135 for a final set after that. little crowded in the back where i was working and didn't want to drop another set from overhead.
need to work these more.
need to focus on snatches and overhead squats. build the skill and the weight will come with it.
plyo
yoga
foam roll
kettlebell class took over the back of the gym so i got the roller out and went thru some plyo yoga moves.
hip mobility drills, yoga moves, frog stands, planks, hollow rocks
foam rolled. it bands better today. less ropey.
peace!
Tuesday, March 1, 2011
Tuesday 3-1
up an out on time.
felt pretty good this am.
warm up
run 1 mile
8:20 pace. chatted it up with another guy on the treadmill.
felt good to stretch the legs out.
baseline
3 rounds
20 wall balls 16#
20 push ups on the ball
run 400m
-moved thru this is steady solid action. all sets unbroken. need to get a heavier ball.
-push ups on the ball was a nice change. added a different dynamic.
-runs were sub 7:00 pace
- i walked one of the guys at the gym thru this with me. interesting to see how people react to these types of workouts. he was pretty blasted at the end. may have him tag along on some of the bodyweight stuff and maybe teach him a few moves.
work capacity
G.I. Jane
100 burpee pull-ups for time
12:00
-scaled from the 150 on the sealfit site. 100 was enough. did 30 then broke them into 10 rep sets with about 10-15 seconds rest between
tough to get a rhythm. but worked thru and got it done.
been quiet a while since i have done this and clearly smoked my last time.
pretty comfortable with were i am at. definitely room for improvement.
durability
run 2 miles
8:00 pace.
solid, steady tempo run.
rx'd was 3. scaled to 2.
yoga
plyo
foam roll
-spent some time on this today as i had skipped yesterday and my legs were a little ropey. felt good to work the hips and it bands.
i am convinced this is crucial for both recovery and continued high volume training.
peace!
felt pretty good this am.
warm up
run 1 mile
8:20 pace. chatted it up with another guy on the treadmill.
felt good to stretch the legs out.
baseline
3 rounds
20 wall balls 16#
20 push ups on the ball
run 400m
-moved thru this is steady solid action. all sets unbroken. need to get a heavier ball.
-push ups on the ball was a nice change. added a different dynamic.
-runs were sub 7:00 pace
- i walked one of the guys at the gym thru this with me. interesting to see how people react to these types of workouts. he was pretty blasted at the end. may have him tag along on some of the bodyweight stuff and maybe teach him a few moves.
work capacity
G.I. Jane
100 burpee pull-ups for time
12:00
-scaled from the 150 on the sealfit site. 100 was enough. did 30 then broke them into 10 rep sets with about 10-15 seconds rest between
tough to get a rhythm. but worked thru and got it done.
been quiet a while since i have done this and clearly smoked my last time.
pretty comfortable with were i am at. definitely room for improvement.
durability
run 2 miles
8:00 pace.
solid, steady tempo run.
rx'd was 3. scaled to 2.
yoga
plyo
foam roll
-spent some time on this today as i had skipped yesterday and my legs were a little ropey. felt good to work the hips and it bands.
i am convinced this is crucial for both recovery and continued high volume training.
peace!
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