Monday
1) Back squats, max reps without racking the bar, 1 set @195lbs/65% 1RM (25 reps)
2) 100 sit ups
3) 4 rounds, every 2.5 minutes, sprint 300 meters in 25 meter shuttles
Tuesday
50-40-30-20-10 reps for time
Row (500m-400-300-200-100)
Double unders
Medicine ball slams @yellow 20lb
(18:58)
Wednesday
1) Deadlift, 5 sets of 3 @320lbs
2) GHD sit ups, 3 sets of 15
Thursday
Mobility work
Friday
Mobility work
Saturday
Grappling, take downs, 45 minutes
Trail run with Tara, Jeremy Ranch Rd., 2 hours
Sunday
Trail run with Murray and Josh, radio towers loop, 2 hours
I'm switching my rest days to Monday and Friday to accommodate the weekend long runs, so this week was a transition. It was good to be fully rested though, because it was a hard weekend. I'm going to have to spend a lot of time mobilizing the squat movers to be ready for Tuesday's max rep squats. I'm tired, so that's all for now.
Sunday, January 30, 2011
Sunday, January 23, 2011
JANUARY 17th - 23rd
Monday
Back squat
3,3,3,1,1,1,1
(225lbs, 225, 225, 275, 275, 275, 275)
Tuesday
Cooper VO2 max test
Run max meters in 12 minutes
2600 meters
Wednesday
5 rounds for time
50 step ups @18" w/45lb vest
40 squats
60 meter sprint (6 x 10m shuttles)
(27:34)
Thursday
Mobility work
Friday
40 minute trail run
Saturday
1 hour grappling. Takedowns @easy pace
Sunday
Rest
It's been a decent week. The squats felt awful. I felt weak and lethargic, but manged about 90% of 1rm for four singles. The trail run on Friday, however, felt magical. It was a great reminder of why I love to run.
Leadville is now 30 weeks away. The last couple of months have given me a great fitness base, and despite the shoulder trouble, I feel like I'm in good shape. It's time to shake things up a bit, and it's time to start running. I had some good conversations with Human Verification and Upper Level Gumby about programming and preparation, and they were able to give me a smart, outside view of things. It was a great help, because it can be hard to see what you really need to reach your goals.
Here's a rough outline of how things will work.
Monday -Mobility work.
Tuesday- High rep back squats + Speed work ( One of the following/ Tabata treadmill, 12 minute run test, 200's, 400's or 800's) + specific core work.
Wednesday - GPP / work capacity.
Thursday - Alternate weeks / deadlifts - power cleans + box squat practice + specific core work.
Friday - Mobility work.
Saturday - Long run + CFE recovery workout.
Sunday - Slightly less long run + CFE recovery workout.
I'll be following a progression with the long runs and lifting. HV gave me an idea for the back squats that I'm going to try. I'm going to start with a manageable load (60-70% 1RM) and do max reps each week. When I'm able to do 30 reps with the given weight, I'll add weight and start back at the bottom. I like experiments, and back squats are good for everything. I hear they can cure cancer and halitosis.
I've added the extra core work due to the fact that my shoulder is limiting the amount and kind of work I can do. I don't want to lose what I have. I'll keep on top of my shoulder recovery with some easy band work and slowly start introducing some very light lifting. We'll see how it goes.
Back squat
3,3,3,1,1,1,1
(225lbs, 225, 225, 275, 275, 275, 275)
Tuesday
Cooper VO2 max test
Run max meters in 12 minutes
2600 meters
Wednesday
5 rounds for time
50 step ups @18" w/45lb vest
40 squats
60 meter sprint (6 x 10m shuttles)
(27:34)
Thursday
Mobility work
Friday
40 minute trail run
Saturday
1 hour grappling. Takedowns @easy pace
Sunday
Rest
It's been a decent week. The squats felt awful. I felt weak and lethargic, but manged about 90% of 1rm for four singles. The trail run on Friday, however, felt magical. It was a great reminder of why I love to run.
Leadville is now 30 weeks away. The last couple of months have given me a great fitness base, and despite the shoulder trouble, I feel like I'm in good shape. It's time to shake things up a bit, and it's time to start running. I had some good conversations with Human Verification and Upper Level Gumby about programming and preparation, and they were able to give me a smart, outside view of things. It was a great help, because it can be hard to see what you really need to reach your goals.
Here's a rough outline of how things will work.
Monday -Mobility work.
Tuesday- High rep back squats + Speed work ( One of the following/ Tabata treadmill, 12 minute run test, 200's, 400's or 800's) + specific core work.
Wednesday - GPP / work capacity.
Thursday - Alternate weeks / deadlifts - power cleans + box squat practice + specific core work.
Friday - Mobility work.
Saturday - Long run + CFE recovery workout.
Sunday - Slightly less long run + CFE recovery workout.
I'll be following a progression with the long runs and lifting. HV gave me an idea for the back squats that I'm going to try. I'm going to start with a manageable load (60-70% 1RM) and do max reps each week. When I'm able to do 30 reps with the given weight, I'll add weight and start back at the bottom. I like experiments, and back squats are good for everything. I hear they can cure cancer and halitosis.
I've added the extra core work due to the fact that my shoulder is limiting the amount and kind of work I can do. I don't want to lose what I have. I'll keep on top of my shoulder recovery with some easy band work and slowly start introducing some very light lifting. We'll see how it goes.
"I don't care how old I live, I just want to be LIVING while I am living!"
Jack Lalane
1914 - 2011
Sunday, January 16, 2011
JANUARY 10th - 16th
Monday
Back squat
3,3,3,1,1,1,1
(225lbs, 225, 225, 305fail, 305fail)
1/4 squats
1,1,1
(405lbs, 405, 405)
Tabata sit ups
Hold "rest" in V position
(86 sit ups)
Tuesday
2 rounds
3 minutes row for max meters
3 minutes rest
3 minutes KB swing (Russian) @70lbs for max reps
3 minutes rest
(872 meters, 50 reps, 850 meters, 52 reps)
Wednesday
Death by 10 meters
On the first minute sprint 10 meters, on the second minute sprint 20 meters, etc...until unable to continue
(16 rounds)
Thursday
Mobility work
Friday
2000 meter row, rest 4 minutes, run 1 mile, rest 4 minutes, row 1000 meters, rest 2 minutes, run 800 meters, rest 2 minutes, row 500 meters, rest 1 minute, run 400 meters
(7:14.2PR, 9:12, 3:36, 4:20, 1:44.4, 2:04)
Saturday
6 x 5 minute rounds grappling
Sunday
Rest
Another solid week of training, and now my goal is set. I am officially registered for the Leadville 100 mile trail run in August. Time to fine tune some things and re-asses my plan. I feel good with what I've been doing, but there has been a lot of improvisation over the last couple weeks due to my shoulder. I've committed to laying off all upper body pressing and overhead work for at least the next month, so my plan has changed a bit. I've dropped about 7 pounds over the last 2 weeks and the goal is to be 175 or less by May. 20 pounds to go. Let the planning and running begin. I want that belt buckle.
Back squat
3,3,3,1,1,1,1
(225lbs, 225, 225, 305fail, 305fail)
1/4 squats
1,1,1
(405lbs, 405, 405)
Tabata sit ups
Hold "rest" in V position
(86 sit ups)
Tuesday
2 rounds
3 minutes row for max meters
3 minutes rest
3 minutes KB swing (Russian) @70lbs for max reps
3 minutes rest
(872 meters, 50 reps, 850 meters, 52 reps)
Wednesday
Death by 10 meters
On the first minute sprint 10 meters, on the second minute sprint 20 meters, etc...until unable to continue
(16 rounds)
Thursday
Mobility work
Friday
2000 meter row, rest 4 minutes, run 1 mile, rest 4 minutes, row 1000 meters, rest 2 minutes, run 800 meters, rest 2 minutes, row 500 meters, rest 1 minute, run 400 meters
(7:14.2PR, 9:12, 3:36, 4:20, 1:44.4, 2:04)
Saturday
6 x 5 minute rounds grappling
Sunday
Rest
Another solid week of training, and now my goal is set. I am officially registered for the Leadville 100 mile trail run in August. Time to fine tune some things and re-asses my plan. I feel good with what I've been doing, but there has been a lot of improvisation over the last couple weeks due to my shoulder. I've committed to laying off all upper body pressing and overhead work for at least the next month, so my plan has changed a bit. I've dropped about 7 pounds over the last 2 weeks and the goal is to be 175 or less by May. 20 pounds to go. Let the planning and running begin. I want that belt buckle.
Sunday, January 9, 2011
DECEMBER 26th - JANUARY 9th
Monday
Power clean @185, one rep every minute on the minute for 20 minutes.
Tuesday
Row
2000 meters, rest 3 minutes (7:19.6PR)
1500 meters, rest 3 minutes (6:14.4)
1000 meters, rest 3 minutes (3:45.6)
500 meters, done (1:45.3)
Wednesday
5-10-15 reps for time
Back squat @225 & 185
Box jump @30"
Went with 225 on sets 5 and 10. Dropped to 185 for the last set.
(12:25)
Thursday
Mobility work
Friday
Mobility work
Saturday
7 x 5 minute rounds of grappling
Sunday
Mobility work
Monday
Deadlift
3,3,3,1,1,1,1
225, 275, 295, 315, 405fail, 405fail, 400fail, 365
Tuesday
50-40-30-20-10 reps for time
Calorie row
Double unders
Sit ups
(22:26)
Wednesday
Row
1 minute work, 1 minute rest, 2 min work, 2 min rest, 3 work, 3 rest, 4 work, 4 rest, 3 work, 3 rest, 2 work, 2 rest, 1 work, 1 rest.
(4405 meters)
Thursday
Mobility work
Friday
2 minutes cumulative in a lockoff, chin above bar
Then
10 rounds for time
10 russian KB swings @70lbs
10 GHD sit ups
(14:34)
Saturday
8 x 5 minute rounds grappling
Sunday
Mobility work
So here we are. Training is going well, I am now officially registered for the Speedgoat 50K, and I will be registered for the Leadville 100 in the next month. I'm coming to terms more and more with my personal goals and what these goals require of me. I'm learning, slowly, what amount and kind of training I respond best to, and what I am able to handle. "Specializing in nothing, excelling in everything" is a relative concept, and it's not one that I will apply to my own training any longer.
Every person has an ideal exercise prescription. Every person has goals and reasons for training or just working out. There is no perfect program. There is no perfect program that exists outside a single person's goals. Your perfect program is like enlightenment. Many, many years of sacrifice are required. Thousands of hours spent in damp caves. You can go it alone, or you can find a teacher. Some can take you where you want to go, and some can offer only the one size fits all comfort of Kool Aid. Do you know where you're going?
Power clean @185, one rep every minute on the minute for 20 minutes.
Tuesday
Row
2000 meters, rest 3 minutes (7:19.6PR)
1500 meters, rest 3 minutes (6:14.4)
1000 meters, rest 3 minutes (3:45.6)
500 meters, done (1:45.3)
Wednesday
5-10-15 reps for time
Back squat @225 & 185
Box jump @30"
Went with 225 on sets 5 and 10. Dropped to 185 for the last set.
(12:25)
Thursday
Mobility work
Friday
Mobility work
Saturday
7 x 5 minute rounds of grappling
Sunday
Mobility work
Monday
Deadlift
3,3,3,1,1,1,1
225, 275, 295, 315, 405fail, 405fail, 400fail, 365
Tuesday
50-40-30-20-10 reps for time
Calorie row
Double unders
Sit ups
(22:26)
Wednesday
Row
1 minute work, 1 minute rest, 2 min work, 2 min rest, 3 work, 3 rest, 4 work, 4 rest, 3 work, 3 rest, 2 work, 2 rest, 1 work, 1 rest.
(4405 meters)
Thursday
Mobility work
Friday
2 minutes cumulative in a lockoff, chin above bar
Then
10 rounds for time
10 russian KB swings @70lbs
10 GHD sit ups
(14:34)
Saturday
8 x 5 minute rounds grappling
Sunday
Mobility work
So here we are. Training is going well, I am now officially registered for the Speedgoat 50K, and I will be registered for the Leadville 100 in the next month. I'm coming to terms more and more with my personal goals and what these goals require of me. I'm learning, slowly, what amount and kind of training I respond best to, and what I am able to handle. "Specializing in nothing, excelling in everything" is a relative concept, and it's not one that I will apply to my own training any longer.
Every person has an ideal exercise prescription. Every person has goals and reasons for training or just working out. There is no perfect program. There is no perfect program that exists outside a single person's goals. Your perfect program is like enlightenment. Many, many years of sacrifice are required. Thousands of hours spent in damp caves. You can go it alone, or you can find a teacher. Some can take you where you want to go, and some can offer only the one size fits all comfort of Kool Aid. Do you know where you're going?
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