10-28-16

10-28-16
Lifts first today

A1. ring pull-ups x5 rest 45s     20,20,20,20,36,36,36,36,
A2. weighted push-up on parallettes, feet on swiss ball.   20,36,36,36,36,36,54,54

B. TGU  3x3   45,55,55

C. pinwheel curl 8-10 x2 .     30
D. Db curl while holding 70# kb in other hand.    10 x35 x 2
E. Cossack squat   3 sets of 10 with 15# kb.

hill sprints
5 25m sprints x 2 sets. complete
5 60m sprints x 2 sets. complete.  felt good here. good stride, turnover felt good and feet felt light.

did not get to the unweighted sled sprints.

Overall felt pretty good this week. Did not squat heavy but knees felt better as a result.

10-26 and 10-27/16

10-26-16
mobility and core

10-27-16
Had to skip the stick drill running due to freezing rain.

A. Power Snatch.  Build to a moderate 5.   135.   Snappy today.
B. Snatch Grip RDL @22X1 8,8,8   135,155,155.   Done for the nice stretch, not load.
C. Jefferson Curls 5x5.   Done with 20# DB.
D. BWT core routine.  5-10 reps of each.

20 min EMOM
Min 1 - 5 jump squats with 95#
Min 2 - Russian KBS x 12 w/ 80# DB.
Min 3 - FW for 25s with 100# DB per hand.
Min 4 - 20s hollow hold.

10-25-16

3 cross fields x 3 sets.  rested 4 mins.  completed 4 sets of 1 min of downward dog during the rest.

A1. power clean TnG x 5.    185,205,205.  rest 30s
A2. l-sit x 12s                                              rest 1:30

B1. braced DB row x 10.   50,60x 5 sets.
B2. incline DB press x 10   60x 5 sets.

C. Cossack squats x10    10# for 3 sets.

D. 1 arm DB clean and press x 10    40# for 3 sets per arm.  5s btw arms, 30s btw sets.

E. Russian Twists x20   5 sets x 25#.

F. db shrugs  12-15 reps x 3 sets at 70#/h.

G. 2 min abs.

will try and get mobility in PM.      Right achilles tendon is a tiny bit sore.  Doesn't feel too bad, just aware of it.

10-24-16

High knees:

https://vimeo.com/188660365
3 sets complete.  Can feel that it's very hard to dorsiflex right ankle.

Core :
Got this from

1. Bodyweight Hand Walk Outs – Anti-Extension Exercise
2. Push Up Plank Alternating Shoulder Touch – Anti-Flexion and Core Stability Exercises
3. Short Back Bridge – Core Stability and Hip Flexion
4. Tight Rotations – Anti-Rotation – Rotational
5. Bird Dog Variations – Anti-Lateral Flexion Exercises
6. Side Bridge or Side Plank – Anti-Lateral Flexion Exercises
7. Plank Bodysaw– Anti Extension
8. Dead bugs – Anti Extension
9. Hip Thrusts – Hip Flexion
10. Hanging Leg Raises – Hip Flexion

Plus 2 minute abs 

Mobility 

Focus on hip flexor, ankles,, groin 

10/22 and 10/23/16

10/22
mobility and we welcomed baby Luke to the family.

10/23/16 - Sunday.

800m in 2:35.   1st 400m in 1:15.  This was very painful. Windy and about 50 degrees. asthma was bad after this.  this hurt a lot more than the 2:36 last sunday.

rest 15 mins

600m - DNF.  stopped at 400m in 1:18.  about 300m in lots of pain and thought I was gonna dry heave or puke.

rest 10 mins.  During rest did 3 sets of awkward plank per side.

400m in 1:05.  32s 200m.

Strength
A. hip thrust x 10.     255,305,325,325.
B. skater squat.   15 reps per leg unloaded x 3 sets.
C. trap bar DL x 6.   365 x 3 sets.
D. harop curls 5x5. Still a bit awkward.

10/20 and 10/21

10/20/16
notes:  knees, ankles, calves a bit tight.

300m x 4 with 7 mins rest.      45s,43s,43s,46s.  Did this running on right hip at track.  only 1 turn.

A. PC/PJ x3    175 x 4.  Tried to keep it light and snappy.  Jerk is sloppy as I haven't done it in >6 months.

B1. braced 45 degree DB rows x10   50x5 sets
B2. incline DB press x10       50,60 x 3 sets.

C. Cossack squat x10 x 3.   unweighted.  Really worked mobility here. Felt good.

D. russian twist   x 20 x5.


10/21

10x50m sprint in supine position.   Sets 2-7 were snappy.  Good drive phase and got to top speed quick.  Also felt top speed start to drop a bit around 40-45m.

A. PS x2.    135,145,145.  These felt really bad.
B. OHS x5    115 x3.   This causes right shoulder pain.  And as a result the load I can use is completely dictated my how much of that pain I can tolerate. I don't plan to use these again.
C. jefferson curl.  5x5.  Used 15# KB standing on 4" plate.
D. band resisted hip thrusts with shoulders elevated on bench.  5 reps with left leg, 5 reps with right leg, 5 res both legs.   x 3 sets.   2s pause at top.
E. downward dog.  60s x 5.   bent knees


10/22 will be a rest day and likely will get back on it Sunday with some runs and circuit training.   Will make adjustments to program starting with Tuesday 10/25.

10/19/16- recovery

10/19/16

ankles,calves and knees a bit sore so did AD for 20 mins instead of run.

3 sets of
10 hanging leg raises
10 ab wheel roll-outs
10 decline sit-ups with 15#

ankles and hamstring mobility work

also did PM mobility last night

10/18/16

tight high knees  complete, could feel right ankle not staying in dorsiflexion for full distance.  fought to keep it dorsiflexed as long as i could

hurdle drill complete.  didn't have hurdles but still did the drills.  think these will be helpful

A. jerk x 5   155,165,175.   overhead lifts are weak.  Kept it moderate and focused on speed
B. FS x 5    205,215,215.  little fried from the previous 2 days and didn't have pop
C. press x10    95,105,105
D. BE  x10     15,20,20

finished up with a variety of ab work.

10/17/16

10/17/16

150 accels  at 90% walk 50m x 5.    completed at track

A. PS 5,5,5   115,125,125.
B. RDL 8,8,8     275,285,285
C. BB curls 10,10,10.    75x10x3
D. harop curls 5x5.    complete. awkward set-up.

10/16/16

10/16/16

800m in 2:36.  400m split at 1:16
rest 15 mins
600m in 1:52.  400m at 11:14
rest 15 mins
400m in 1:07.   200m at 33s

hurdle hops 5x5 .  don't have hurdles so just did bounding

A. PC   175x5, 190x5, 205x5.  Dumped all reps from top. Kept things snappy and light as I haven't done any Oly in months.

B. BS.  235x8x3.    Conservative due to runs prior.  sets were challenging.
C. pull-ups - skipped as I did a bunch of pulling yesterday.
D. awkward plank ME x3.   complete.  was definitely awkward.

total workout took 1 hr 45mins.  I likely won't have this much time for workouts very often so may need to modify that going forward.

10/14 and 10/15

10/14

25 mins runners yoga

LISS
every 4 mins for 8 sets
12s l-sit
A-Skips 20m
2 min AD @80% effort.  ~19 cals/min
30s 1 arm hang from rings per arm

10/15
A1. inverted supinated ring row x 10 x 4 sets.   added 5#,10#,10#
A2. kneeling alternate superman push-up  AMAP   about 22 per set
B1. jack knife pull-up on rings 10-12
B2. DB clean and press 10-12  used 35#/h
C. farmer walk/overhead carry   45s per side x 3 sets.  rest 60s between sets
D. foam roll triceps.
E. hill run 40s @90% effort.  focus on mechanics/relaxed and stride.   40s rest 2:50 x 3.

10/12 and 10/13/16

10/12/16
rest day
300 abs and lower body mobility

10/13
A. broad jump 4 sets of 3
B. hip thrust   205x12, 255x12, 305x12
C. skater squat 6,6, 10x6, 15x6
D. goblet squat   120x12, 140x10, 140x8
E1  gh raise  13x 10, 13x10, 13x10 plus band
E2  low to high wood chopper with band x 10 x 3

AD 10s very hard 50s light for 7 sets.

Tray Hardee 2 minute abs  ~120 reps

will do lower body mobility and more abs in afternoon

10/10/16 and 10/11/16

10/10/16

A1. ring pull-ups x 8 x 4
A2. DB incline press x 8 x 4

B1. incline braced row x 10x 4
B2. spiderman push-ups with feet in rings x 16

C. TGU 5 per arm with 45#

D. OH med ball toss with 16# shot   x 3 x 4

E. four point starts  x 5 reps.


10/11/16
800m in 2:39 -  400m split at 1:12.  too fast first 400
rest 15 mins
600m in 1:55   - 400m split at 1:16
rest 15 mins
400m in 1:09    200m split at 34s