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.

Training July 9-10

Jul-9

AM

AD - 10min @ EN3 (160-170 BPM)

Rest - 3min

x3 Rounds

+

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

Cals- 100, 107, 104

first one was around 155 BPM, I mistakingly thought it was supposed to be 150-160.

PM

CS - Activation

+

A.  Sumo Deadlift - 3,3,2,2; rest 3min (tough)

B. KB 2arm Front Rack Squat @22x1  - 4 x 10; rest 90sec b/t legs (moderate, note tempo change)

C. DB 2arm Tall-Kneeling Press @21x2 - 4 x 8-10; rest 60sec b/t arms (moderate, squeeze glutes / brace core)

D. KB 2arm OH Carry - 4 x 50m ea arm; rest as needed

E. KB 1arm Farmers Carry - 4 x 50m ea arm; rest as needed b/t arms (heavy)

+

CS - Recovery

355, 375, 395, 415 **used hook grip

B. 53# across.  Pause in bottom made these tough.

C. 35# across till last set dropped to 30#.  These after KB Front Squats are tough!

D. 35, 35, 25, 25# tough, wasn't feeling great on these today.

E. 70# across, not bad

Jul-10

AM

Rest

PM

CS - Activation

+

A. Wtd. Vest Strict Lean-away CTB Pull-up @3111 - 5 x 3.3.3; rest 30sec + 2min (10# across)

B. DB 1arm Elbowing Bench Row @31x1 - 5 x 6; rest 60sec b/t arms (note tempo change)

C. Prone Hang-over Hand Rope Pull-ups - 3 x 3-4; rest 2min (must climb up & down)

+

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

B. Kneeling T-spine Rotations (Moose Antlers) - 4 x 15 ea side; RAN

*https://www.youtube.com/watch?v=uzrQ_CzN7Ic

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

D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)

E. Table - 3 x 30sec; RAN

+

CS - Recovery

A. 12# first 3 sets, took vest off on 4th set after 3.3, last set no vest.  Hard time making contact at the end.

B. 30# across

C. Complete, need to add vest

Jul-11

Row - 1k @ 30min TT wattage minus 4sec

Rest - 60sec

x3

Rest 3min

x2 Rounds

Done, avg 2:02-2:03/500m

Training 060715

Jul-7

CS - Activation

+

A. Wtd. Vest Strict CTB Pull-ups - 4 x 4.4; rest 20sec + 2:30 (moderate)

B. BB Pendlay Row - 4 x 6-8; rest 2min (moderate)

C. Banded Face Pulls - 4 x 10-12; rest 90sec (light-mod)

+

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

+

Track-style Warm-up - 15min (Aerobic prep + DROM + speed play)

...

Run - 40sec @ Threshold (170-180 / 90-95% effort)

Rest - 20sec

x7

*build into the first 2 repeats OR get to higher HR zones during the warm-up...that should reduce drop-off from early rounds

Rest 2min

+

AD - 40sec @ Threshold

Rest 20sec

x7

+

CS - Plyo

A. 16#, completed felt pretty good. got tough

B. 135, 155, 155, 155

C. Green band

Rehab completed

+

Runs complete.  HOT outside.  I think I'm going to try to start doing this in the morning, 2p.m. is just too hot and I think it's effecting the pace I'm able to sustain.

Training 070615

Jul-6

AM

10min AD @ EN2 (140-160 BPM)

10min Row @ EN2

10min Run @ EN2

x2 Rounds

+

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

 

PM

CS - Activation

+

A. HB Back Squat - 3,3,3,2,2 rest 3min (building)

B. Snatch DL @31x1 - 3,3,3,2,2; rest 3min (building)

C. Seated DB 2arm Z-Press @21x2 - 5 x 6-8 ea arm; rest 2min

D. BB Snatch Grip OH Carry - 5 x 30m ea arm; rest as needed (115-135# across)

E. KB 2arm Front Rack Carry - 4 x 50m ea arm; rest as needed

+

CS - Recovery

A.M.

Complete

Started w/ Row, kept 2:08ish pace

AD had to push to about 61-62 RPM (just counting, on AD at home, no monitor)

P.M.

A. 295, 315, 335, 355, 375. Felt solid

B. 245, 265, 285, 305, 325. all good, I really like these.

C. 30, 35, 45, 45, 45.  First time using 45# on 2 arm I think.  Felt tight overhead but strong

D. 135 across.  felt good

E. 53, 53, 70, 70. Felt good

Will post some video later

Training July 2-4

Jul-2

AM

AD - 15min @ EN1/EN2

...

**Grass Run if possible

Run - 30sec @ 90% effort (don't let HR dictate intensity here)

Walk - 30sec @ brisk pace

x5

Rest-walk 2min

x3 Rounds (15 total)

...

Row - 15min @ EN1/EN2

+

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

Complete, ran in grass with shoes on.

PM

CS - Activation

+

A. Clean Grip DL - 3 x 3; rest 3min (tough)

B. KB 2arm Front Rack Squat @21x1  - 4 x 10; rest 90sec b/t legs (moderate)

*goal of this and carries on Monday is to improve postural endurance in FR position

C. DB 1arm 1/2 Kneeling Press @21x2 - 4 x 8-10; rest 60sec b/t arms (increase if possible)

D. KB 2arm OH Carry - 5 x 30m ea arm; rest as needed

E. KB 1arm Farmers Carry - 5 x 30m ea arm; rest as needed b/t arms (heavy)

+

CS - Recovery

A. 325, 345, 365

B. 53 x 3, 62 x 1.  Shoulders felt pretty stable, only 90 sec rest so didn't want to push weight too much but 62's were pretty tough

C. 35, 45, 35, 35 (don't have 40# obvioulsly) felt harder than previous weeks maybe b/c of B, not sure.  Arms felt equal so it wasn't the injury

D. 35#, focused on keeping rib cage locked down, I can feel in low back as soon as I lose position. Very tough position for me

E. 53#

Jul-3

AM

Rest

PM

CS - Activation

+

A. Strict Lean-away CTB Pull-up @3111 - 5 x 3.3.3; rest 30sec + 2min

B. DB 1arm Elbowing Bench Row @21x1 - 5 x 6-8; rest 60sec b/t arms

+

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

B. Kneeling T-spine Rotations (Moose Antlers) - 4 x 15 ea side; RAN

*https://www.youtube.com/watch?v=uzrQ_CzN7Ic

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

D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)

E. Table - 3 x 30sec; RAN

+

CS - Recovery

A. Complete felt better than last week

B. 25, 30---> R arm feels harder I think b/c of mobility

+

rehab

Jul-4

Row - 1k @ 30min TT wattage minus 3sec (3sec faster than 30min TT pace)

Rest - 60sec

x3

Rest 3min

x2 Rounds

Done on sunday, pace ranged from 2:04.6 to 2:04.9

Training 063015

CS - Activation

+

A. Wtd. Vest Strict CTB Pull-ups - 3 x 5; rest 3min (build)

B. BB Pendlay Row - 3 x 5; rest 2min (moderate across)

+

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

+

Track-style Warm-up - 15min (Aerobic prep + DROM + speed play

...

Run - 40sec @ Threshold (170-180 / 90-95% effort)

Rest - 20sec

x6

Rest 2min

+

Row - 40sec @ Threshold

Rest 20sec

x6

+

CS - Plyo

A. 20#---> pretty tough, you can kinda still see R arm pulling a hair more in video

B. 115, 145---> felt good

+

Rehab done

+

Runs--> about same paces as last week, still dropping off on second set.  This is probably my hardest run session for me.

Training 062915

AM

5min AD @ EN2 (140-160 BPM)

5min Row @ EN2

5min Run @ EN2

x4 Rounds

+

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

 

PM

CS - Activation

+

A. HB Back Squat - 5 x 3; rest 3min (building)

B. Clean Grip RDL - 5 x 3; rest 3min (building)

C. Seated DB 1arm Z-Press @21x2 - 4 x 6 ea arm; rest 60sec b/t arms

D. BB Snatch Grip OH Carry - 5 x 30m ea arm; rest as needed

E. KB 2arm Front Rack Carry - 5 x 30m ea arm; rest as needed

+

CS - Recovery

A.M.

Complete, did Row first and kept HR at more stead pace around 152-154 but it was still dipping to low 140's on the bike.  It was cooler this morning so felt pretty good. onlly like 90 degrees :) 

P.M.

A. 275, 305, 325, 345, 355.  felt heavy

B. 275, 325, 345, 345, 345. felt hevy

C. 25, 35, 45, 45# felt pretty good

D. 95, 115---> felt good just cautious 

E. 53#---> nervous cleaning them up to rack position but this felt good, maybe stronger than pre-injury.