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.
Thursday, October 27, 2016
Tuesday, October 25, 2016
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.
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.
Monday, October 24, 2016
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
- Bodyweight Hand Walk Outs – Anti-Extension Exercise
- Push Up Plank Alternating Shoulder Touch – Anti-Flexion and Core Stability Exercises
- Short Back Bridge – Core Stability and Hip Flexion
- Tight Rotations – Anti-Rotation – Rotational
- Bird Dog Variations – Anti-Lateral Flexion Exercises
- Side Bridge or Side Plank – Anti-Lateral Flexion Exercises
- Plank Bodysaw– Anti Extension
- Dead bugs – Anti Extension
- Hip Thrusts – Hip Flexion
- Hanging Leg Raises – Hip Flexion
Plus 2 minute abs
Mobility
Focus on hip flexor, ankles,, groin
Sunday, October 23, 2016
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.
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.
Friday, October 21, 2016
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.
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.
Wednesday, October 19, 2016
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
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
Tuesday, October 18, 2016
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.
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.
Subscribe to:
Posts (Atom)