Thursday 8/30, Foundation: Strength, Power Endurance

Location: Gym
Emphasis: Strength, Power Endurance
Time: 90 min

Warm up:
2 mile run with my sister (12:54)
then:
Work up to 1rm deadlift (400#, PR) (Compare to 8/22)
then:
6 x 2 @ 80% 1rm (315#)
then:
8 x 15 yard sled pushes (7 plates)
then:
Row 6 x 30/30 all must be above 150m (Compare to 8/26)
then: cool down

Notes:
Great day. I will be adding more sled pushes and pulls into my programming from now on. I wore a belt for the deadlifts. Weighed in at 200lbs today so hit the 2 x bodyweight standard I have set for myself for the second week in a row. 400lbs went up decently easy. Initial pull off the ground was the weak point today which is not usually the case. Back needs to get stronger.

Wednesday 8/29, Foundation: Power Endurance (BSF in the Park)

Location: Outside
Emphasis: Power Endurance (short)
Time: Approx 60 min

Warmup:
Brief dynamic stretch
then:
2 rounds AFAP
75 yard prowler push @ 90# (low)
75 yard prowler push @ 90# (high)
then:
2 rounds AFAP:
75 yard prowler push @ 45# (high)
Short rest to turn prowler
then:
2 rounds:
75 yard prowler pull @ 90# (big bands)
Short rest to turn prowler
then: cool down

Notes:
Weight was 200 even this morning. This was my first time using the prowler and it was very humbling. Worked out with another guy much stronger and more powerful than me. It is nice to get pushed outside your comfort zone and today accomplished that. I typically stay with exercises or routines that I am good at and this really challenged me because I was awful at it. This was the first time I have truly terrible at something for quite some time and to be honest it felt kind of refreshing. Both of us were pretty beat up after this session. The ground was dry and decently fast but I should have done better.

Tuesday 8/28 Foundation: Rest

Work and life got in the way.

Monday 8/27, Foundation: Couplet, Power Endurance (Short)

Location: Outside
Emphasis: Power Endurance (short) + Weightlifting, Calisthenics couplet
Time: 60 min total

Warm Up:
1 mile run (5:51)
then:
3 rounds:
10 x deadlift @ bodyweight (205#, I rounded up)
20 x pushups
20 x squats
then: cool down

Later: (Done with my sister)
Warm Up:
5 min run
then:
8 x 400 m run with 1 min rest between each interval
(All were done below in sub 1:20 pace)
then: cool down

Sunday 8/26, Foundation: Power Endurance, Race Day

AM:
Location: Downtown Minneapolis
Emphasis: Power Endurance (long)
Time: 20:38

Minneapolis Duathalon: 3 man relay

I ran the third leg of a duathalon which was a 5k on a somewhat hilly course. The course ended up being a touch longer than a 5k and had two gradual uphills towards the end of the route. I was shooting for a sub 20 minutes and ended up finishing in 20:38. Considering that I had my bachelor party this weekend I was pleased with the effort. Our team finished 3rd overall in the relay option and 1st for the 3 man all male portion. My cousin ran the first 5k in 17:03 and his dad at 60 years old biked the 18 miles in right around 46 minutes. Overall it was a great day. If I race at around 195# as well as not have my bachelor party the night before a sub 20 minute 5k will come easy. I will try to retest this just for curiosity in the next couple of weeks.

Then:
Location: Gym
Emphasis: Power Endurance (short)
Time: 35 minutes

Warm up:
2 min on the rower
then:
6 rounds: All must be over 150m
Row 30/30
(completed easily, compare to August 19th, 2012)
then:
6 rounds: All AFAP
Stationary bike 30/30
then:
Foam roll and mobility work

Notes:

Technique is slowly improving on the rower. Intervals on the stationary bike are done as fast as I possibly can. I know if I am sandbagging it. 

Thursday 8/23 - Saturday 8/25

Off - Bachelor party so no training. I have a 5k on Sunday morning. Back at it Monday am.

Wednesday: 8/22, Foundation, Loaded Carry

Location: Outdoors
Emphasis: Loaded Carry
Time: 40 min

Warm up:
5 min run
then:
Barbell complex @ 75#, 95#, 115#
then:
500 m loaded carry @ 145# barbell
(250m downhill, 250m uphill)
then: cool down
50 x poundstone curls @ 45# barbell
50 x burpee

Notes:
Quick session today. Next couple days will be lighter as I am running a 5k Sunday. That will be my last competition for a while as I really want to focus on building up my foundation fitness levels.

Tuesday: 8/22, Foundation, Circuit (Focus)

Location: Gym
Emphasis: Circuit (Focus)
Time: 60 min
Weight: 198#

Warm up:
Brief ROM drills
then:
Work up to 1 rm Deadlift
(397.5#, PR)
then:Jones Crawl (Compare to July 3rd, 2012)
3 rounds:
10 x Deadlift @ 115% bw (225#)
25 x box jump (20-24 inch box)
(4:33)
then:
1 x 500 m row all out effort
(1:32 PR)
then: cool down
Foam roll/ AIS stretch

Notes:
New PR on the deadlift. Hit 395# then realized I was 1lb away from a 2 x my body weight so I added a 2.5lb plate and hit 397.5#, grip was the limiting factor. I wore a belt. Jones Crawl time was 1 minute faster than before. I believe a lot of this was because I used touch and go deadlifts this time. I made sure to fully extend at the top of each box jump and stepped down after each attempt. Ate like complete crap today so punished myself with an all out 500 m row. Dinner almost came up but I still got a PR. Nutrition has to improve.

Monday: 8/21, Foundation, Power Endurance (Short)

Location: Apartment, Outdoors
Emphasis: Power Endurance (Short)
Time: Approx 60 min

Session 1: PM
Warm Up:
ROM drills and shoulder mobility work
then:
3 rounds:
1-6 pullup ladder
(rest as needed to ensure that pullups are complete deadhang)
then:
cool down

Session 2: Later
Warm Up:
3 minute run
3 x 20 squats
walking hip flexor stretch
then:
8 rounds
200 m run @ 80-85% (course was a bit longer than 200 m )
30 seconds rest
(all were easily completed in under 35 seconds)
then: cool down
60 minute walk

Notes:
Quick and easy today. Stride and running form felt very good. Weight is at 198#.

Foundation: Week 1, 8/13 - 8-19

Monday: 

2 mile TT (12:29)

KB swings

Joint Mobility/foam roll

Tuesday:

6 rounds:

Row 30/30

(142, 147, 147, 148, 148, 157)

Compare to 8/6/12

Joint Mobility/foam roll

Wednesday:

Worked up to 1rm bench press (235#, still had a bit in the tank, no spotter)

Tabata sprints on stationary bike

Joint Mobility/foam roll

Thursday: 

Breathing Ladder

1-20-1 KB swings @ 45#

Joint Mobility/foam roll

Friday: 

1 mile run (6:01)

25 rounds w/ 75# 

5 x walking lunge

5 x push press 

Joint Mobility/foam roll

Saturday:

5 mile run

Recovery work

Joint mobility/foam roll

Sunday:

2000 m row for time

(6:57)

Joint Mobility/foam roll

Training Hours: 7.7 hours

Weight: 199#

Nutrition: Solid all week. Cheat night was Saturday and consisted of lots of pulled pork, cookies and a few beers. 

Notes: Overall I was very pleased with the week. My mobility needs to get better so I spent a little bit of time each day working on it as well as foam rolling. This was mostly done before bed. The goal of this phase will be to start from the ground up and rebuild my fitness base. I will post some standards that I will be working towards attaining in a later post. The foundation phase will continue until all the standards are met. Only then will I allow myself to move on any sport specific work. I was really excited about rowing a sub 7 minute 2000 m considering I have not rowed before two weeks ago. It was a great way to cap off the week. 

Recovery: 8/6 - 8/12

Monday:
Warm up:
500 m row @ fast pace

Then: 10-8-6-4-2 (done @ a fast pace)
Goblet squats @ 55#
Swings @ 55#
Pushups w/ 3 count hold @ bottom

Then:
Snatch grip deadlifts: 2 x 5 x 185
Front squat: 3 x 3 x 185
Military Press: 3 x 3 x 135
Swing: 1 x 30 x 55#

Then:
30 second row @ or >140 meters
30 second active rest on the rower

If any round is < 140 meters stop the workout is over.

5 rounds completed
147,147,148,144,147

Then: cool down
5 min run
Walk
Mobility

PM:
Mobility circuit x 2
Pullups and pushups

Notes:
Did not get 5 basic movements in. Missed loaded carry. To much volume. Need to be fresh for the next day. Possibly eliminate strenuous warm up. Weight at lean 198#.

Tuesday:
Weight: 198

Warm up:
Goblet squats x 15
Swings x 25
Pullups x 10
Pushups x 20

Then:
Deadlift: 2 x 5 x 225
Front squat: 3 x 3 x 185
Military press: 3 x 3 x 135

Then:
Breathing ladder:
Swings: 1-16 @ 45#

Then: mobility work

Notes: right foot is acting up bad. Right on inside ball of the foot.

Wednesday:
Rest and Recovery

Thursday:
Swings: 1-20-1 (400 total) 27:40

Then:
1 Arm Press: 4 x 5 x 45# kb
Suitcase carries
Goblet squat: 4 x 10 x 45#

Then: 3 rounds:
500 m row
1 min rest
(1:42, 1:50, 1:50)

Then: Mobility work

Notes:
Hamstrings and butt are sore. Still figuring out rowing technique. Anaerobic pathway is in awful shape right now.

Friday:
100 x kb snatch @ 30#
100 x kb swing @ 45#
100 x kb snatch @ 30# (3:24)
100 x kb swing @ 45#

Notes:
Blisters on left hand. First time doing the snatch. Great metabolic hit.

Saturday:
4.5 mile run

Then: Swing: 1-20 ladder @ 45#

Then: 10-1
Goblet squats @ 45#
Goblet squat pushups
Air Squats
20 yard suitcase carry each hand every round

Sunday:
Rest and Recovery

Notes:
Body is not yet fully recovered. Feet are still acting up after runs. I have a 5k at the end of August. It is more of a fun run but I would still like to do well. If I can go into the race healthy I can run sub 7 min miles without much prior training. Still struggling to decide how to tackle my programming moving forward.

Recovery: 7/29 - 8/5

Saturday:
Objective: Ultra-endurance
Run 40 miles in Duluth, MN for Voyageur Trail Run

Sunday:
Objective: Recovery
Hiked and swam in Gooseberry State Park.

Monday:
Objective: Recovery
Walked and stretched, rehab, loaded carry at work hauling 40# boxes.

Tuesday:
Objective: Recovery
Loaded carry boxes, swim

Wednesday:
Objective: Recovery
Mobility circuit: 15 min
Loaded carry: boxes

Thursday:
Objective: Recovery
Rest. Lots of walking travel to Grand Marais, MN

Friday:
Objective: Recovery
30 min run up Gunflint Trail

Then: Mobility circuit and pushups
Then: 3 hour hike to Pincushion Mtn

Saturday:
Objective: Recovery
Lots of walking and hiking

Sunday:
Objective: Recovery
Hiking around Grand Marais

Notes:
Spent the week in recovery mode. Got lots of hiking and a brief run in. traveled to the North Shore and spent some time up in Lake Superior. Training will now focus on GPP. I plan on starting fresh and rebuilding my fitness from the ground up. I will explain my plans moving forward in a later post.