Training 22 July 2015
- Track day. So 6 x 400m repeats with 2:00 rest between each repeat. Split times were 2:03, 1:54, 1:50, 1:56, 2:03, 1:56. Not fast enough, but I will keep pushing.
Training 23 July 2015
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Airdyne Warmup x 3 minutes. Barbell Complex 100x45.
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Giant Set, as quickly as possible, with 60 seconds rest before returning to A movement:
A. Clean Grip Deadlift 5x135, 3x225, 3x315, then 5x5@335.
B. Pretzel Stretch 2x30 seconds each side.
C. MB Slides from Side Plank 2x6 slides/ side@ BW+ 20#MB.
Time 10:38 -
Giant set, as quickly as possible with no rest between sets:
A. V-Bar Dips 4x8@BW+25
B. One Arm Barbell Rows 4x6@140
C. DB Shrugs 4x12@140/side
Time 10:42
Total workout time was 21:20, about 30 seconds better than last week. I think I tore part of my pecs along sternum on the last set of dips. I heard the “Velcro” being pulled apart sound, felt burning sensation along the sternum, had some shortness of breathe and immediate nausea. Finished the sets and pushed throught. Will monitor for bruising, deformity, pain and proceed accordingly. Oh, the joys of getting older!
Training 27 July 2015
So diagnosis was sternocoastal ligament tear. Who knew! Anyway, three days rest and mobility work and I’m ready to go. Except no dips for a minute.
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Barbel Complex 100x45
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Dynamic Movements
A. 3x10@ BW Pogo Hops
B. A Marches 2x20 meters
C. A Skips 2x20 meters
D. Broad Jumps 4x5@BW
E. Wall Runs 1/2/3 switches x 5 each side
F. Resisted Marches 10m@135 sled, 3x10m@180 sled
G. 2x10m Accelerations. 30 seconds rest between sprints. 3 minutes rest after first set of 10. -
Giant Set, no rest until after last rep of the grouping, then I take 60 seconds.
A. Back Squat 5x5@245
B. Supported Squat Hold and MB Squeeze 2x30s@8#MB
C. External Hip Rotations in bottom position of Squat 2x10@Blue Band
Time: 9:27 -
Giant Set, no rest until after last rep of the grouping, then I take 60 seconds.
A. Bench Press 5x5@205
B. Reverse MB Walk w Feet on MB 3x5m
C. Y from Front Plank Position 2x8 ea arm
Time: 8:48
Roll out, took a short walk, and grilled some beef and salmon. Feed time!
Training 28 July 2015
- Barbell Complex Warmup 100x45
2a. Klokov Snatch 5x45, 5x55, 3x5@65
2b. Face Pulls 5x12@ Green Band
3a. Snatch Grip High Pulls 5x135, 5x185, 3x5@205
3b. Ring Rows 4x10@BW
3c. Standing MB Slam 4x5@20
- Shoulder Sets 3x8-10, A-C no rest, then 60 seconds rest after C. Three rounds total:
A. Front Plate Raisee 3x10@45
B. Seated DB Lateral Raise 3x8@20
C. Seated DB Clean and Press 3x8@20
Training 29 July 2015
Track Day!
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Warmup 400m walk, lunge, jump, stretch.
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8x400m sprints. 2:00 rest between each go. Lap times are as follows:
1:47
1:44
1:53
1:51
1:51
1:46
1:52
2:02
- Cool Down 400m walk.
Getting better. The last lap really tapped me out. Next week’s goal is all laps 1:45-1:53
Training 30 July 2015
- Airdyne Warmup x 3 minutes. Y Balance test 5 sets each leg at 7 positions while standing in Airex pad.
2a. Sumo Deadlifts 5x5@365
2b. Pretzel Stretch 2x30s each side
2c. MB Slides from a side plank position 2x6@ 20# MB down and back
Time 11:40. Not sure way so much slower than last week.
- Continuous circuit for time of following:
A. Incline Chain Fly 4x6 with 10 sec hold in bottom position@ 33# each side
B. 1 Arm Barbell Rows 4x6@145
C. DB Shrugs 4x12@140
Time 11:21. I didn’t tear anything this week!
Training 01 August 2015
- Run a 5K via Trails
Done! 27:42.
Training 03 August 2015
Deload Week
1a. Box Jumps 5x3@BW
1b. Barbell Complex 5x20@45
2a. Front Squat 6x3@195, no rest, then…
2b. Supported Squat 8# MB Hold and Squeeze with leg lift 2x10s both legs down, right leg down, left leg down (30 seconds total per set), no rest then…
2c. Lunge into Hip Lift + Twist and Hold for 2x15s ea leg. 45 seconds rest. Repeat.
Time 9:39
3a. Incline Bench Press 6x3@175, no rest then…
3b. Wide Grip Pull Up Hold in up position 2x30s@BW, no rest, then…
3c. Swiss Ball V UP Pass 3x10. Rest 45 seconds. Repeat.
Time 9:21
Total workout time for the giant sets was 19 minutes.
Training 04 August 2015
- Jump Rope x 3 minutes. Barbell Complex 100x45.
All following exercises done with no rest between A and B, 45 seconds rest after B before repeating.
2a. Overhead MB toss 5x3@20#
2b. Clean Grip High Pull 4x6@205
3a. Weighted DB half getups 3x6@20 with 2 second hold at top
3b. Banded quadruped extension 2x8 both sides @ red band
4a. Half Kneeling KB Press 5x5@24kg
4b. Thick Grip BBL Curl 5x5@100
5a. Incline DB Skullies 4x8@40
5b. Incline DB Curls 4x6@35
6a. Trap Bar Carries 3x255@ 60 seconds, 44 seconds and 46 seconds
6b. Standing DB Calf Raises off block 3x20@50
Total workout time was 49:14.
Training 06 August 2015
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Barbell Complex Warmup 100x45. Then T-Spine Rotations 2x10. Explosive jumps from sitting on low box with Airex pad on top. Explode up on command. 5x3@BW.
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Giant set of the following for time. No rest after A or B, but 45 seconds rest after C.
A. Clean Grip Deadlifts 4x3@385, 2x3@365 (hitched last set of 385, so dropped to ensure clean reps)
B. Pretzel Stretch 2x30s each side
C. Band Resisted Quadruped Extensions 2x8 each side with Red Band
Time: 11:32
Finish with a simple push up/sit up/lunge circuit ladder up then ladder down. Start from 4 reps each exercise and work up to 8 reps each exercise without rest then go back down to 4 reps each exercise.
Time: 7:49
Then it was track time. 8x400m repeats (barefooted) with 1:45 rest between each repeat. Lap times were as follows:
1:40
1:41
1:37
1:42
1:43
1:40
1:39
1:43
Training 07 August 2015
- With a continuously running clock, complete as many rounds of the following in 20 minutes:
A. One Arm MB Throw with Broad Jump 3x25#MB each side
B. Body Saws with feet on Val Slides 8xBW
C. KB Halos 6x16kg both directions
D. Ring Rows 8xBW
E. MB Slams 8x25# MB
6 full rounds finished and 2/5 of round 7 done in 20:00
- 100# Plate Anyhow Carry for 250 meters. No resting or putting plate on the deck.
3a. DB Hammer Curls 2x8@70
3b. Ring Y rows 2x8@Bw
3c. Ring Face Pulls 2x10@BW
Training 08 August 2015
- Run a 5k on trails. Done in 27:12, 30 seconds better than last week. HR at 132 at finish.
Training 10 August 2015
Starting this week we begin our next 4 week upswing in volume/intensity…rest at 45s b/w core lifts and just 30s on ALL aux work
- Dynamic Work as follows:
3x10 Pogo Hops
2x20 Fast Pogos
A Marches 2x20yd
A Skips 2x20yd
5 Single Broad Jumps
4 Double Broad Jumps
3x3 Triple Broad Jumps
5s goes on Wall Runs
Resisted Marches 4x10yds@180# sled
Power Skips 4x20yds
10x10yd Accelerations from Belly rest 30 secs between each sprint
Time 29:43
1a. Back Squat 6x3@255, no rest, then
1b. Supported Squat MB Hold and Squeeze with a leg lift 2x10s ea leg + 10 secs both legs @ 8# MB, no rest, then
1c. Lunge into Hip Lift + Twist and Hold for 2x15s each leg then rest 45 seconds. Repeat.
Time 9:02
2a. Bench Press 6x3@210, no rest then
2b. Wide Grip Pull Up Hold in up position 2x30s@ BW, no rest, then
2c. Stability Ball V-UP Pass 3x10@ Blue Ball. Rest 45 seconds. Repeat.
Time 9:04
Training 12 August 2015
Warmup Barbell Complex 100x45
1a. Overhead MB toss 5x3@25#. No rest then:
1b. Clean Grip High Pull 4x6@215. No rest then:
1c. Weighted DB half getups 3x6@25 with 2 second hold at top. Rest 45 seconds and repeat.
Time 10:01
2a. Half Kneeling KB Press 5x5@24kg. No rest then:
2b. Thick Grip BBL Curl 5x5@105. Rest 45 seconds. Repeat.
Time: 7:02
3a. Incline DB Skullies 4x8@40. No rest then:
3b. Incline DB Curls 4x8,7,6,6@35. Rest 45 seconds. Repeat.
Time: 6:20
4a. Trap Bar Carries 255x51, 30, 31 seconds by three rounds. No rest then:
4b. Standing DB Calf Raises off block 3x20@50. Rest 45 seconds.
Time 6:31
Training 13 August 2015
Barbell Complex Warmup 100x45
1a. Sumo Deadlifts 6x3@365. No rest, then:
1b. Pretzel Stretch 2x30s per side. No rest then:
1c. Band Resisted Quadruped Extensions 2x8@Yellow Band each side. Rest 45 seconds and repeat.
Time 9:31
Finish with a 1 arm push up each side/ single leg sit up/ and reverse lunge circuit. Start from 4reps ea exercise per side and work up to 8 reps per side each exercise without rest then go back down to 4 reps per exercise/ per side. Single sided movements only.
Time 16:45
Training 15 August 2015
- Run a Trail 5k. Time 28:12. Slowest one yet. Not good! Several reasons why, but chief among them is that I didn’t push myself harder. Will rehydrate, go do a HIIT type session, come home, eat, do a hot water-mag-HYD peroxide contrast soak with cold shower intervals and see if that will jumpstart some needed recovery.
Training 15 August 2015
- With a continuously running clock, complete as many rounds as possible in 20:00 of the following:
A. One Arm MB Briad Jump + Chest Pass 3x25# each arm
B. Body Saws on Val Slides 8xBW
C. KB Halo 6x20kg each direction
D. Ring Rows with Feet Elevated 8xBW
E. MB Slams 8x25#
6 full rounds completed + 4/5 of round 7. So close to 7 full rounds!!!
- 150m 100# plate anyhow carry. Do not put weight down until distance completed or I have to start over.
3a. DB Hammer Curls 2x8@70
3b. Ring Y’s 2x6@BW
3c. Ring Face Pulls 2x6@BW
Training 17 August 2015
- Barbell Complex Warmup 100x45
2a. Front Squat 6x3@205. No rest, then:
2b. Supported Squat Hold and MB Squeeze with leg lift 2x10s each leg then x 10 secinds both legs down @8#MB. No rest, then:
2c. Lunge into Hip Lift + Twist and Hold for 2x15s ea leg. Rest 45 seconds. Repeat.
Time 8:21
3a. Incline Press 6x3@195. No rest, then:
3b. Wide Grip Pull Up Hold in up position 2x33s. No rest, then:
3c. SB V UP Pass 3x10@Blue Ball. Rest 45 seconds repeat.
Time 9:10
- Dynamic Work, Jumps, Sprints:
3x10 Pogo Hops
2x20 Fast Pogos
A Marches 2x20yd
A Skips 2x20yd
5 Single Broad Jumps
4 Double Broad Jumps
3x3 Triple Broad Jumps
3x5 second goes on Wall Runs
Resisted Marches 4x10yds@205
Power Skips 4x20yds
10x10yd Accelerations from Belly 30 seconds rest between sprints.
Time 32:34
Training 18 August 2015
1a. Barbell Complex Warmup 25x45
1b. Airdyne Warmup x 5 minutes.
2a. Overhead MB toss 5x3@25#. No rest then:
2b. Clean Grip High Pull 5x5@225. No rest then:
2c. Weighted DB half getups 3x6@30 each side with a 2 second hold at top. Rest 45 seconds and repeat.
Time 9:51
3a. Half Kneeling KB Press 4x6@24kg. No rest then:
3b. Thick Grip BBL Curl 4x6@105. Rest 30 seconds. Repeat.
Time: 5:27
4a. Incline DB Skullies 4x8@40. No rest then:
4b. Incline DB Curls 4x8@35. Rest 30 seconds. Repeat.
Time: 5:35
5a. Trap Bar Carries 255x60,45 and 35 seconds by three rounds. No rest then:
5b. Standing DB Calf Raises off block 3x25@50. Rest 30 seconds. Repeat.
Time 5:42
Training 20 August 2015
Barbell complex warmup 100 X 45.
1a. Clean Grip Deadlifts 6x3@385. No rest then:
1b. Pretzel Stretch 2x30 seconds each side. No rest then:
1c. Band Resisted Quadruped Extensions 2x8@ Yellow Band each side. Rest 45 seconds. Repeat.
Time 9:57
Met Con: Ladders push up/sit up/forward lunge circuit. Start from 5 reps each exercise and work up to 10 Reps each exercise without rest then go back down to 5.
Time 11:51
10-50m sprints. 1:2 work to rest ratio.
Time 4:41