PM workout
20 minute airdyne- 8.63 miles
Pushed this pretty much to the limit. Good to have a baseline for what I’m capable of now. I think I’m close to being back to normal after the RSV, but I guess I’d maybe have a bit more in me if I hadn’t been sick for the last week and a half while still getting over it. So maybe I can go farther in 20 minutes. I’ll find out sometime
AM workout
Press 1x10, 3x5x135
Pullups 4x10
Top set of 10 on press was solid. Easily had a few reps left in me. Hopefully will do some conditioning this afternoon
Got in some quick hang snatch work
3x3x95
1x3x115
Moved fast, felt good for being the first time doing them in a few weeks
PM workout
1.92 mile run- 18:38
Went pretty hard on the airdyne the last two days, so I took the run today easier…for the first mile. I picked it up for the rest though. Felt pretty solid. The temp was 100 degrees outside for this, though it was cloudy so it wasn’t the worst I’ve felt running
AM workout
30 minute airdyne- 11.1 miles
AM workout
2.07 mile run- 21:45
Writing out a plan I’ve come up with that I’ll start tomorrow. I’ve had some back issues & sickness this past month or so which made sticking to a program kind of tough, but I think both are fine now so I should be good to go.
Tomorrow I will start easy strength for press & cleans (full squat cleans). Plan is to do the workout for those two exercise, then do whatever hypertrophy/assistance work I want for the remainder of 30 minutes that I’ll give myself to lift. I plan to do this 4x per week. The press covers upper body push, & cleans cover the squat, hinge, & loaded carry according to Dan John. So I’ll just make sure to do upper body pulling in my assistance work (though I think I remember cleans maybe counting towards that as well. I’ll have to double check). Either way, that will be the strength portion of what I’ll be doing. Would love to break my old pr’s of 195 press & 340 clean, but we will see what happens. I think the press is really achievable, but the cleans will take some serious work.
On the conditioning front, I’ve caught the running bug again, so I think I’ll be running 4x per week, & doing the airdyne 2x for now just to keep mileage increases reasonable. I may go to more running & cut out the airdyne at some point, but this is a good starting place.
So I guess in summary, my main focuses for this block will be on the press, clean, and running. Hopefully I’ll be able to get really good at all of those with the large increase in frequency and focus on them
AM workout
Cleans 3x3x185
Press 2x5x135
Pull ups 3x10
Plank 2x:30
Back extension 2x10
Cleans weren’t as easy as I had thought they’d be…but I also haven’t really squatted in a couple weeks & was sick for a while so that’s not a huge surprise. I think this weight will be fine, but if I have a few more workouts like this I might bump it down a little bit. Starting too heavy seems like a right of passage on these sub max programs anyways. Overall, the cumulative work of today was honestly tougher than I thought, but again, I have to remember the circumstances these last couple weeks. I’d imagine it will actually feel “easy” like it should pretty soon.
Plan for this afternoon/evening is to run a couple miles
PM workout
2.06 mile run- 23:08
Did the first 1.3 pushing the stroller, then finished it out. Wow that made the run harder at first. Pace was probably well over a minute slower while pushing the stroller. Solid work though. It’s hot out too, so that slowed it down quite a bit as well
AM workout
Clean 3x3x155
Press 2x5x135
Deadbugs 2x5
Hammer curls 4x12x25
Band push downs 4x15
Db lateral raise 4x10x10
I’m a bit sore from the cleans yesterday, so I went lighter today. The bar moved really well on both lifts. Deadbugs were good, then got a wicked pump for the last 7-8 minutes. Not sure if I’ll run or airdyne this afternoon, but I have some conditioning on the agenda for later
PM workout
1.61 mile run- 16:55
Solid work. Got just a run planned for tomorrow. Thinking I’ll do somewhere in the 2.5-3 mile range, but we’ll see
AM workout
2.74 mile run- 29:51
Felt nice to be outside this morning. This was way more enjoyable than running in the middle of the afternoon lol
AM workout
Cleans 6x1- went 185,205,225,245,265,270
Press 5-3-2 at 135-145-155
Pullups 1x24 straight into
Db curls 1x10x25 straight into
Band pull aparts 1x25
Cleans & press took a bit longer than usual due to more sets, so assistance was just 1 set pretty close to failure on chins & curls, then some quick pull aparts. Solid work today. Cleans felt alright. Not great, but not bad. 265 was slow, so I went with a small jump to 270, but then that moved better. May have had a little bit more in me
AM workout
Part 1:
3.52 mile run- 38:31
Part 2: (about 1.5 hours later)
Cleans 3x3x155
Press 1x10x115
Plank 2x:30
Back extension 2x15
Barbell curls 3x25
Band push downs 3x25
Really big day of training to get in the long run & lift. Might leave it like this for the week, or might adjust the days I do everything next week depending on how I’m feeling. But solid work today
AM workout
2.08 mile run- 21:43
Easy run today after a couple harder days. Good stuff. Got a lift & run planned for tomorrow, then probably making Tuesday my rest day this week as opposed to the other way around
AM workout
Clean 3x3x185
Press 2x5x135
Weighted pull ups 3x10x30
Planks 2x:30
Lu raises 2x15x10
Band push downs 2x25
1.42 mile run- 15:36
The run was much tougher after cleans. Really solid lift today though. Lots of good work
AM workout
Power cleans 3x3x185
Press 2x5x135
Double kb front squat 2x10x53
Deadbugs 2x5
Hammer curls 3x12x30
Wanted to experiment with power cleans as opposed to full, then squats later in the workout. Made the cleans “easier”, & still feel like I got good squatting in. Might do this a little more often.
PM workout
20 min airdyne- 7.70 miles
Wanted to run this afternoon, but my presence was required at the house so I did this instead. Went nose breathing the whole time, & still felt super comfortable
AM workout
2.90 mile run- 31:17
The first mile or so was pretty clunky, but I loosened up after that & was able to pick up the pace a bit. Enjoying these early morning runs. Solid work. I’ve got a heavy day for lifting tomorrow, looking forward to that
AM workout
Power clean + clean- 185,205,225,245
Clean 1x265, miss at 275
Press 5-3-2 at 135-155-165
Pullups 1x24
Curls 1x12x25
Band pull aparts 1x25
Cleans felt fine until 265, after which I got super light headed. Went for 275, but kinda knew I just didn’t have it today. Oh well. Press moved fine, then knocked out one set of stuff for assistance real quick at the end