Tuesday, June 05, 2012

Easing into it

Tuesday, June 5, 2012

Take 15 minutes to work up to your 1 RM Squat clean and jerk (splitting is ok)

I put up 70#s. This was the first time for me to put heavy weight overhead with my wrist healed. It felt fine. Was still cautious of doing heavier than 70#s. I have a feeling I could break my C&J PR of 85#s. My technique has gotten waaaaay better since becoming a full time coach. Diso said he didn't have anything to correct today and that I move well. 

3 rounds for time of:
Row 500 meters
12 Bodyweight Deadlifts (100#)
21 Box jumps Step Ups, 24 in.

My hip flexors were not happy. Probably from track night last night. During the row they def flared up. I was unsure if I would finish in the 15 minute cut off. So I'm glad. When I called time, I had that yummy heady feeling. 

Monday, June 4, 2012

Endurance Training 

Warm Up: 60 yard Suicides

Short Interval

Tabata Run

Remember Tabata is 8 rounds of 20 seconds of Effort, followed by 10 seconds of Rest.  If possible, use a treadmill hill at a 12% grade for the sprints.  Run 0-30 seconds slower than your 5k pace per mile, do not change the speed.  This is a pacing drill!

I ran about 525 meters, which is in line with my current 200m/400m pace. 

Thursday, May 31st, 2012

Back Squat 8-8-5-5 reps

Start around 60% of your 1 rep max and end around 80%.  So if your 1RM is 100 lbs, do 60 lbs for 8 reps and work up to 80 lbs for 5 reps.  Rest no more than 2 minutes between sets.


Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

My Score: 11 + 4C2B

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