Training July 13-14

Jul-13 **begin strength deload week

AM

20min Run @ EN1/EN2 (120-160 BPM by feel)

20min Row

20min AD

+

Mobility (static) - 15min (glute/hip-flexor+quad/groin/hamstring/calf)

Complete

Row stayed around 2:12-2:15

HR on run got up to about 150

HR on Row tipped into 160's

HR on AD was mid 140's tipping into 150 at the end

 

PM

CS - Activation

+

A. HB Back Squat - 5,3,1 rest 3min (building to moderate)

B. Snatch DL @31x1 - 5,3,1; rest 3min (building to modereate)

C. Seated DB 2arm Z-Press @21x2 - 3 x 6-8 ea arm; rest 2min

D. BB Snatch Grip OH Carry - 3 x 30m ea arm; rest as needed (115-135# across)

E. KB 2arm Front Rack Carry - 3 x 30m ea arm; rest as needed

+

CS - Recovery

A. 275, 325, 355

B. 225, 245, 265

C. 35#s

D. 135#

E. 70#

Jul-14

CS - Activation

+

A. Seated Neck Retractions - 4 x 20-25; RAN

B. Kneeling T-spine Rotations - 4 x 15 ea side; RAN

C. T-spine Peanut Crunches - 2x 2-3 ea joint segment; RAN

D. Band Assisted Natural Knee Extensions - 4 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)

E. Table - 4 x 30sec; RAN

+

10min Aerobic Prep (4/3/2/1min @ 75-80-85-90% effort)

+

Row - 60sec @ target 30min TT pace

Row - 30sec @ easy recovery pace

Row - 45sec @ target 30min TT pace

Row - 15sec @ easy recovery pace

x2 Rounds

+

Rest 3-4min

+

Row - 30min for max distance

+

CS - Plyo

Rehab complete

10 min Aerobic Prep- 2:11, 2:06, 2:01, 1:57

+

TT pace at 2:01 during interval prep

+

7075 total meters

2:07.2 avg pace/500m

0-6:00- 2:03.9

6-12- 2:06.5

12-18- 2:08.3

18-24- 2:09.5

24-30- 2:07.5

Low back fatigued on this and pull just felt week.  Frustrated i couldn't sustain faster but I did barely beat last times. First 10 min HR was upper 150's, mid 10 min HR was low to mid 160's then last 10 min was upper 160's into 170's peaking at about 175 at the end.

Need this to be just at or above 2:00/500m for me would be good.