Monday, February 18, 2013
Update: Wednesday - Sunday
Got in 2 solid workouts with the kettlebells covering the 5 basic movements as well as getting in good stretching and joint mobility sessions each day. Sunday I ran 5 miles at a pretty decent pace. I had some time to go over how my training is going to look for my 50k on May 18th. I am going to try a different approach which I will outline in a post.
Wednesday, February 13, 2013
Tuesday, 2/12/13 - Day 5
Day 5
Session 1:
Movement Prep:
None
Primary Movements:
Front Squat (dbl): 1 x 10 x 45's
Military Press (dbl): 1 x 10 x 45's (hard)
Swing (dbl): 1 x 20 x 45's
Situps: 1 x 50
Pushups: 1 x 50
Correctives:
Very brief joint mobility
Body: Good
Sleep: 6 hours
Quiet time: Streams in the Desert
Comments: Had an away game that was very far away so I had to squeeze this in before I went to bed.
Session 1:
Movement Prep:
None
Primary Movements:
Front Squat (dbl): 1 x 10 x 45's
Military Press (dbl): 1 x 10 x 45's (hard)
Swing (dbl): 1 x 20 x 45's
Situps: 1 x 50
Pushups: 1 x 50
Correctives:
Very brief joint mobility
Body: Good
Sleep: 6 hours
Quiet time: Streams in the Desert
Comments: Had an away game that was very far away so I had to squeeze this in before I went to bed.
Monday, February 11, 2013
Monday, 2/11/13 - Day 4
Day 4
Session 1:
Movement Prep:
None
Primary Movements:
Front squat (dbl): 2 x 5 x 45's
Military Press (dbl): 2 x 5 x 45's
Pull-ups: 2 x 8
Swing: 2 x 25
Correctives:
Joint mobility
Body: refreshed
Sleep: 6.5 hours
Quiet time: BSF prep, lecture tonight
Comments: had practice then gave lecture at BSF tonight. Only had time for a quick workout before bed.
Session 1:
Movement Prep:
None
Primary Movements:
Front squat (dbl): 2 x 5 x 45's
Military Press (dbl): 2 x 5 x 45's
Pull-ups: 2 x 8
Swing: 2 x 25
Correctives:
Joint mobility
Body: refreshed
Sleep: 6.5 hours
Quiet time: BSF prep, lecture tonight
Comments: had practice then gave lecture at BSF tonight. Only had time for a quick workout before bed.
Sunday, 2/10/13 - Rest
Rest day
Body: fine
Sleep: 8 hours
Quiet time: BSF prep
Comments: family day and BSF prep day.
Body: fine
Sleep: 8 hours
Quiet time: BSF prep
Comments: family day and BSF prep day.
Saturday, February 9, 2013
Saturday, 2/9/13 - Day 3
Day 3:
Session 1:
Endurance:
Intervals:
1 x 5:00, 3:30, 3:00, 2:30, 2:00, 1:30, 1:00, .30
(1:00 rest between intervals)
Session 2:
Movement Prep:
10 x halos, pass arounds, 1 arm swing, snatch, push-up, pumps
Primary Movements:
Military press (1 arm) 2 x 5 x 45
Pull-up: 2 x 12
Goblet squat: 1 x 25 x 45
Swing: 1 x 50 x 45
Correctives:
Joint mobility
Session 3:
Deadlift: 10 x 2 x 225
Push-ups: 10 x 10
Body: a bit tired. Most likely due to lack of calories and sleep.
Sleep: 6 hours
Quiet time: BSF prep
Comments: not as fast as I wanted on the run due to loose snow and ice but stride feels good.
Session 1:
Endurance:
Intervals:
1 x 5:00, 3:30, 3:00, 2:30, 2:00, 1:30, 1:00, .30
(1:00 rest between intervals)
Session 2:
Movement Prep:
10 x halos, pass arounds, 1 arm swing, snatch, push-up, pumps
Primary Movements:
Military press (1 arm) 2 x 5 x 45
Pull-up: 2 x 12
Goblet squat: 1 x 25 x 45
Swing: 1 x 50 x 45
Correctives:
Joint mobility
Session 3:
Deadlift: 10 x 2 x 225
Push-ups: 10 x 10
Body: a bit tired. Most likely due to lack of calories and sleep.
Sleep: 6 hours
Quiet time: BSF prep
Comments: not as fast as I wanted on the run due to loose snow and ice but stride feels good.
Friday, February 8, 2013
Friday, 2/8/13 - Day 2
Day 2:
Session 1:
Movement Prep:
Goblet Squat: 1 x 10 @ 30#
Swing: 1 x 30 x 45#
Push-up: 1 x 30
Primary Movements:
Military Press (dbl): 2 x 5 x 45's
Front squat (dbl): 2 x 5 x 45's
Pull-up: 2 x 8 (strict)
Swing (dbl): 2 x 10 x 45's
(Joint Mobility in between each set)
Correctives:
FMS movements
(OHS, Inline lunge, shoulder mobility, leg raises, frog stretch, birdog hip mobility)
Body: lower back a bit sore
Sleep: 6 hours
Quiet time: BSF prep
Comments: solid day. Corrective work at the end is helpful. Helps me loosen up and also relax.
Session 1:
Movement Prep:
Goblet Squat: 1 x 10 @ 30#
Swing: 1 x 30 x 45#
Push-up: 1 x 30
Primary Movements:
Military Press (dbl): 2 x 5 x 45's
Front squat (dbl): 2 x 5 x 45's
Pull-up: 2 x 8 (strict)
Swing (dbl): 2 x 10 x 45's
(Joint Mobility in between each set)
Correctives:
FMS movements
(OHS, Inline lunge, shoulder mobility, leg raises, frog stretch, birdog hip mobility)
Body: lower back a bit sore
Sleep: 6 hours
Quiet time: BSF prep
Comments: solid day. Corrective work at the end is helpful. Helps me loosen up and also relax.
Thursday, February 7, 2013
Thursday, 2/7/13 - Day 1
Day 1:
Session 1:
Endurance:
4.2 mile run @ easy pace (few short digs)
Session 2:
Movement Prep:
Kb drills @ 30# + calisthenics
Primary Movements:
MP (Dbl): 2 x 5 x 45's
FS (Dbl): 2 x 5 x 45's
PU: 2 x 8 (strict and slow)
SW (Dbl): 2 x 10 x 45's
Correctives:
Kb drills @ 30# + calisthenics
Joint mobility
Comments:
Changing things up a bit and trying an easy strength/40 day workout type of schedule by Dan John to compliment endurance work. It will be a fun experiment to see if I have the discipline to stick with this. Weight was at 197# today.
Session 1:
Endurance:
4.2 mile run @ easy pace (few short digs)
Session 2:
Movement Prep:
Kb drills @ 30# + calisthenics
Primary Movements:
MP (Dbl): 2 x 5 x 45's
FS (Dbl): 2 x 5 x 45's
PU: 2 x 8 (strict and slow)
SW (Dbl): 2 x 10 x 45's
Correctives:
Kb drills @ 30# + calisthenics
Joint mobility
Comments:
Changing things up a bit and trying an easy strength/40 day workout type of schedule by Dan John to compliment endurance work. It will be a fun experiment to see if I have the discipline to stick with this. Weight was at 197# today.
Wednesday, 2/6/13 - Rest
Rest day.
Comments:
Had to take a rest day due to work and coaching schedule.
Comments:
Had to take a rest day due to work and coaching schedule.
Wednesday, February 6, 2013
Tuesday, 2/5/13 - wc, dur
Training Session 1:
Warm Up:
Joint Mobility
2 rounds: (w/ 30# kb)
10 x kb snatch
10 x 1 arm kb swing
Work Capacity:
AMRAP in 10 min:
5 x pullups
10 x pushups
15 x squats
(13 rounds)
Durability:
50 x butterfly situps
KB drills w/ 30# kb
Joint Mobility
Comments:
Work capacity is significantly lower than in the past.
Warm Up:
Joint Mobility
2 rounds: (w/ 30# kb)
10 x kb snatch
10 x 1 arm kb swing
Work Capacity:
AMRAP in 10 min:
5 x pullups
10 x pushups
15 x squats
(13 rounds)
Durability:
50 x butterfly situps
KB drills w/ 30# kb
Joint Mobility
Comments:
Work capacity is significantly lower than in the past.
Tuesday, February 5, 2013
Monday, 2/4/13 - str, wc, dur
Workout 1:
Warm Up:
Brief joint mobility
5 rounds: 5 x pullups, 10 x pushups, 15 x squats
Strength:
Deadlift: 2 x 5 x 225
1 Arm Press: 2 x 5 x 50
Work Capacity:
100 m walking OH lunge @ 45# plate
Durability:
100 x leg levers
Joint mobility
Comments:
No run today because of work, coaching and BSF schedule. Hopefully I will get one in Tuesday, but Wednesday will be a longer run because I have the night off after practice.
Warm Up:
Brief joint mobility
5 rounds: 5 x pullups, 10 x pushups, 15 x squats
Strength:
Deadlift: 2 x 5 x 225
1 Arm Press: 2 x 5 x 50
Work Capacity:
100 m walking OH lunge @ 45# plate
Durability:
100 x leg levers
Joint mobility
Comments:
No run today because of work, coaching and BSF schedule. Hopefully I will get one in Tuesday, but Wednesday will be a longer run because I have the night off after practice.
Monday, February 4, 2013
Sunday, 2/3/13 - cals
Workout 1:
Warm Up:
ROM drills
Work Capacity:
5 rounds fast:
25 x pushups
50 x squats
Stamina:
200 x stationary lunges
100 x hindu squats
50 x pushups
Durability:
Pushups (done throughout the day)
Leg levers
Stretch
Comments:
Easier day.
Warm Up:
ROM drills
Work Capacity:
5 rounds fast:
25 x pushups
50 x squats
Stamina:
200 x stationary lunges
100 x hindu squats
50 x pushups
Durability:
Pushups (done throughout the day)
Leg levers
Stretch
Comments:
Easier day.
Sunday, February 3, 2013
Saturday, 1/2/13 - STR, WC, DUR
Workout:
Warm Up:
60 min of one on one basketball instruction, did some defensive slides and ball handling ect, this got a nice sweat up.
Strength:
Deadlift: 2 x 5 x 225#
1 Arm Press: 2 x 5 x 50#
Work Capacity:
5 rft:
10 x pushup
20 x squat
200 m run
(6:51)
Durability:
35 min run @ easy pace (in snow and ice, rough footing)
15 min of swings, pushups, goblet squats and joint mobility work
Comments:
Felt really good to do a short metcon again. I think I will start throwing them in occasionally for a change of pace. Deadlifts have been flying up lately and feel nice and light.
Warm Up:
60 min of one on one basketball instruction, did some defensive slides and ball handling ect, this got a nice sweat up.
Strength:
Deadlift: 2 x 5 x 225#
1 Arm Press: 2 x 5 x 50#
Work Capacity:
5 rft:
10 x pushup
20 x squat
200 m run
(6:51)
Durability:
35 min run @ easy pace (in snow and ice, rough footing)
15 min of swings, pushups, goblet squats and joint mobility work
Comments:
Felt really good to do a short metcon again. I think I will start throwing them in occasionally for a change of pace. Deadlifts have been flying up lately and feel nice and light.
Friday, February 1, 2013
Thursday, 1/31/13 - lift
Workout 1:
Deadlift: 5-3-2 x 225
1 Arm Press: 5-3-2 x 50#
1-4 x deadhang pullup ladder
1-4 x deadhang chinup ladder
Comments:
Had a lot of coaching responsibilities tonight so did not have a lot of time to train.
Deadlift: 5-3-2 x 225
1 Arm Press: 5-3-2 x 50#
1-4 x deadhang pullup ladder
1-4 x deadhang chinup ladder
Comments:
Had a lot of coaching responsibilities tonight so did not have a lot of time to train.
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