Function:
Dock work (4 hours)
Notes:
Lloaded carries, deadlifts, 1 arm pressing and manual labor all evening. Carries much easier than last year, strength and stamina were at a high level.
Sunday, October 14, 2012
Friday, October 12, 2012
Thursday 10/11, Foundation
Function:
Unworthy (Courtesy of Gym Jones)
Squat: 80-40-20-40-80
Swing: 40-20-10-20-40
Pullup: 20-10-5-10-20
5 rounds:
(15:21)
Then:
2 rounds:
10 x 1 arm press (each hand) @ 45# kb
10 x upright rows @ 45# kb
10 x bent over rows (each hand) @ 45# kb
Notes:
Sleep: 7 hours
Weight: 201#
Nutrition: Approx 4000 cals
Comments: Due to busy schedule I could not get to the gym tonight so I did this quickly in my apartment.
Unworthy (Courtesy of Gym Jones)
Squat: 80-40-20-40-80
Swing: 40-20-10-20-40
Pullup: 20-10-5-10-20
5 rounds:
(15:21)
Then:
2 rounds:
10 x 1 arm press (each hand) @ 45# kb
10 x upright rows @ 45# kb
10 x bent over rows (each hand) @ 45# kb
Notes:
Sleep: 7 hours
Weight: 201#
Nutrition: Approx 4000 cals
Comments: Due to busy schedule I could not get to the gym tonight so I did this quickly in my apartment.
Thursday, October 11, 2012
Wednesday 10/10, Foundation
Function:
Warm up:
2000 m row
15 x rdl, press, squat, goodmorning @ bar
Then:
2x5 deadlift @ 275# (easy, reg grip)
1x20 back squat @ 155# (from pc)
2x5 bench press @ 185# (thumbless)
2x8 strict pullups (easy)
1x100 situps (hard)
Then:
2 rounds:
10 x shoulder dislocates
10 x overhead squats
10 x trunk twists
10 x chinups
Then:
Foam roll
Task:
2 mile run (11:58)
Notes:
Sleep: 7 hours
Weight: 201#
Nutrition: approx 3000 cals
Comments: Deadlift went up easy today. Reset after each rep. Pleased with my pacing on the run. Ran solid 1:30 splits each 400 meters which was my goal going in.
Warm up:
2000 m row
15 x rdl, press, squat, goodmorning @ bar
Then:
2x5 deadlift @ 275# (easy, reg grip)
1x20 back squat @ 155# (from pc)
2x5 bench press @ 185# (thumbless)
2x8 strict pullups (easy)
1x100 situps (hard)
Then:
2 rounds:
10 x shoulder dislocates
10 x overhead squats
10 x trunk twists
10 x chinups
Then:
Foam roll
Task:
2 mile run (11:58)
Notes:
Sleep: 7 hours
Weight: 201#
Nutrition: approx 3000 cals
Comments: Deadlift went up easy today. Reset after each rep. Pleased with my pacing on the run. Ran solid 1:30 splits each 400 meters which was my goal going in.
Tuesday 10/9, Foundation
Function:
Warm up:
15 x rdl, press, squat, good morning @ bar
Then:
1x20 back squat @ 155# (easy)
2x5 deadlift @ 245# (slow)
2x5 bench press @ 185# (thumbless, fast)
2x8 strict pullup
1x20 swing @ 70#
Then:
2000 m row (7:23)
(done @ 75-80% effort)
Then: cool down
Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: approx 3500 cals
Warm up:
15 x rdl, press, squat, good morning @ bar
Then:
1x20 back squat @ 155# (easy)
2x5 deadlift @ 245# (slow)
2x5 bench press @ 185# (thumbless, fast)
2x8 strict pullup
1x20 swing @ 70#
Then:
2000 m row (7:23)
(done @ 75-80% effort)
Then: cool down
Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: approx 3500 cals
Monday 10/8, Foundation
Function:
Warm up:
15 x rdl, press, squat, good morning @ bar
Then:
1x20 back squat @ 155# (easy, deep)
2x5 deadlift @ 225# (easy)
2x5 bench press @ 185# (slow)
2x8 strict pullup
1x50 swing @ 45# kb
Lots of core work (crunches, situps)
Then: cool down
Joint mobility work
Notes:
Sleep: 7 hours
Weight: 205#
Nutrition: approx 3000 cals
Warm up:
15 x rdl, press, squat, good morning @ bar
Then:
1x20 back squat @ 155# (easy, deep)
2x5 deadlift @ 225# (easy)
2x5 bench press @ 185# (slow)
2x8 strict pullup
1x50 swing @ 45# kb
Lots of core work (crunches, situps)
Then: cool down
Joint mobility work
Notes:
Sleep: 7 hours
Weight: 205#
Nutrition: approx 3000 cals
Sunday, October 7, 2012
Sunday 10/7, Foundation
Function:
Dock work (loaded carries, climbing and grip work)
Task:
Warm up:
1 mile run @ easy pace
Workout:
1 mile run @ fast pace(5:40)
Cool down:
1 mile run @ easy pace
Dock work (loaded carries, climbing and grip work)
Task:
Warm up:
1 mile run @ easy pace
Workout:
1 mile run @ fast pace(5:40)
Cool down:
1 mile run @ easy pace
Saturday 10/6, Foundation
Task:
2 mile run @ easy pace
Then:
1 mile run @ threshold pace (6:03)
Then:
4 rounds:
60/60 seconds run
Function:
8-1 ladder
Kb snatch @ 45#
Pushup
1-10-1 ladder
Kb swing @ 45#
Pushups
2 mile run @ easy pace
Then:
1 mile run @ threshold pace (6:03)
Then:
4 rounds:
60/60 seconds run
Function:
8-1 ladder
Kb snatch @ 45#
Pushup
1-10-1 ladder
Kb swing @ 45#
Pushups
Friday, October 5, 2012
Thursday 10/4, Foundation
Emphasis: Strength
Warm Up:
1000 m row @ sub 7 minute 2000 m row pace
15 x rdl @ bar
15 x press @ bar
15 x squat @ bar
15 x good morning @ bar
then:
Back Squat: 3 x 3 x 225#
Deadlift: 2 x 5 x 225#
Bench Press: 2 x 5 x 185
then:
500 m row (1:35)
Notes:
I have a bad cold/cough so short and sweet today.
Sleep: 7 hours
Weight: 201#
Quiet Time: 15 minutes
Warm Up:
1000 m row @ sub 7 minute 2000 m row pace
15 x rdl @ bar
15 x press @ bar
15 x squat @ bar
15 x good morning @ bar
then:
Back Squat: 3 x 3 x 225#
Deadlift: 2 x 5 x 225#
Bench Press: 2 x 5 x 185
then:
500 m row (1:35)
Notes:
I have a bad cold/cough so short and sweet today.
Sleep: 7 hours
Weight: 201#
Quiet Time: 15 minutes
Thursday, October 4, 2012
Wednesday 10/3, Foundation: Circuit
Emphasis: Short Circuit
AM:
150 pushups throughout the day
PM:
Warm Up:
1 round w/ 45# bar
15 x RDL
15 x Press
15 x Back Squat
15 x Good Morning
Then:
Circuit:
2 x 5 deadlift @ 245#
20 x Press @ 75#
10 x Pullups
10 x Bench Press @ 155#
10 x Pullups (neutral grip)
10 x Incline Bench Press @ 95#
10 x Power Clean @ 135#
20 x Dips
30 x Back Squat @ 135#
20 x Calf Raises @ 90#
Notes:
Sleep: 7 hours
Weight: 201#
Quiet Time: 30 min
Long day at work (15 hours) so did this in about 25 minutes at the gym on the way home to blow off some steam. I had no gym clothes with so I ended up doing this in jeans and a polo shirt.
AM:
150 pushups throughout the day
PM:
Warm Up:
1 round w/ 45# bar
15 x RDL
15 x Press
15 x Back Squat
15 x Good Morning
Then:
Circuit:
2 x 5 deadlift @ 245#
20 x Press @ 75#
10 x Pullups
10 x Bench Press @ 155#
10 x Pullups (neutral grip)
10 x Incline Bench Press @ 95#
10 x Power Clean @ 135#
20 x Dips
30 x Back Squat @ 135#
20 x Calf Raises @ 90#
Notes:
Sleep: 7 hours
Weight: 201#
Quiet Time: 30 min
Long day at work (15 hours) so did this in about 25 minutes at the gym on the way home to blow off some steam. I had no gym clothes with so I ended up doing this in jeans and a polo shirt.
Wednesday, October 3, 2012
Tuesday 10/2, Foundation
Emphasis: Endurance <60, Calisthenics
AM:
250 pushups done throughout the day
PM:
40 min run @ easy pace
Then:
Sprint Ladder: 1-5-1
(each length is approx 65 yards)
Then:
Chinup Ladder: 10-1
Notes:
Sleep: 7 hours
Weight: 199.8#
Quiet Time: 60 min
AM:
250 pushups done throughout the day
PM:
40 min run @ easy pace
Then:
Sprint Ladder: 1-5-1
(each length is approx 65 yards)
Then:
Chinup Ladder: 10-1
Notes:
Sleep: 7 hours
Weight: 199.8#
Quiet Time: 60 min
Tuesday, October 2, 2012
Monday 10/1, Foundation: Power Endurance (long)
Emphasis: Power Endurance (long)
Evening:
Specific warm up: 800 m run
Work out: 3 mile run (20:23)
Cool down: 800 m run
Then: Correctives
5 rounds: AFAP w/ good form
20 x swing @ 45#
20 x pushups
20 x squat
Then: cool down
Joint Mobility
Later:
10-1 descending ladder
Pullups
Swings x 2 @ 45# db
Squats x 2
Then: cool down
Joint Mobility
Notes:
Sleep: 7 hours
Weight: 203#
Quiet time: 45 minutes in am
Evening:
Specific warm up: 800 m run
Work out: 3 mile run (20:23)
Cool down: 800 m run
Then: Correctives
5 rounds: AFAP w/ good form
20 x swing @ 45#
20 x pushups
20 x squat
Then: cool down
Joint Mobility
Later:
10-1 descending ladder
Pullups
Swings x 2 @ 45# db
Squats x 2
Then: cool down
Joint Mobility
Notes:
Sleep: 7 hours
Weight: 203#
Quiet time: 45 minutes in am
Monday, October 1, 2012
Friday 9/26 - Sunday 9/28: Rest and Recovery
Traveling to Des Moines, IA for a wedding. Rested due to busy schedule.
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