Phase: Base Building
Emphasis: Power Endurance, Durability
Warm up:
4 x 50 yard sprints
Then: Power Endurance (short)
4 x 50 yard sled push @ 45# in wet clay
(45# plate overhead hold while partner goes)
Then:
10 rounds for quality:
5 x pushups into sprint start (approx 20-25 yards)
Then: Durability
45 min kb work @ 30# and 45#
(swing, goblet squat, halos, windmills, deck squats, tgu, 1 arm work etc)
Then:
15 min yoga and pnf stretching
Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: Solid
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Tuesday, 10/30, Base Building
Phase: Base Building
Emphasis: Strength, Power Endurance
Warm up:
2 rounds:
10 x ohs @ broomstick
10 x shoulder dislocates
10 x trunk twists
10 x squat
10 x leg swings
Then: Strength
Back Squat:
5 x 135
3 x 195
3 x 225
10 x 245
(8 x chinups, 8 x hurdle overs after each set)
Press:
3 x 105
3 x 115
10 x 125
(8 x chinups, 8 x shoulder dislocates after each set)
Speed skater squats:
3 x 10 @ bodyweight
Leg levers:
1 x 100
Then: Power Endurance (long)
2 mile run (must be sub 12 min)
(11:35)
Then: Cool down
Joint mobility - Maxwells daily dozen
Static stretching
Kb mobility drills
Notes:
Sleep: 6 hours
Weight: 203#
Nutrition: Poor. I always run well if I eat a hamburger before. This goes back to conditioning and pre-season in college. For whatever reason it works. I need to hydrate though as I am way behind on water intake.
Emphasis: Strength, Power Endurance
Warm up:
2 rounds:
10 x ohs @ broomstick
10 x shoulder dislocates
10 x trunk twists
10 x squat
10 x leg swings
Then: Strength
Back Squat:
5 x 135
3 x 195
3 x 225
10 x 245
(8 x chinups, 8 x hurdle overs after each set)
Press:
3 x 105
3 x 115
10 x 125
(8 x chinups, 8 x shoulder dislocates after each set)
Speed skater squats:
3 x 10 @ bodyweight
Leg levers:
1 x 100
Then: Power Endurance (long)
2 mile run (must be sub 12 min)
(11:35)
Then: Cool down
Joint mobility - Maxwells daily dozen
Static stretching
Kb mobility drills
Notes:
Sleep: 6 hours
Weight: 203#
Nutrition: Poor. I always run well if I eat a hamburger before. This goes back to conditioning and pre-season in college. For whatever reason it works. I need to hydrate though as I am way behind on water intake.
Monday, October 29, 2012
Sunday, 10/28, Base Building
Phase: Base Building
Emphasis: Durability
Warm Up:
Brief joint mobility
Then: Durability
10-1 descending ladder
Swing @ 45# kb
Upright row @ 45# kb
Goblet Squat @ 45# kb
Pushup
Then: Metcon
4 rft:
25 x swing @ 45#
25 x pushups
25 x squats
(7:05)
Then: Cool down
Notes:
Sleep: 9 hours
Weight: 202#
Nutrition: Very good
Emphasis: Durability
Warm Up:
Brief joint mobility
Then: Durability
10-1 descending ladder
Swing @ 45# kb
Upright row @ 45# kb
Goblet Squat @ 45# kb
Pushup
Then: Metcon
4 rft:
25 x swing @ 45#
25 x pushups
25 x squats
(7:05)
Then: Cool down
Notes:
Sleep: 9 hours
Weight: 202#
Nutrition: Very good
Sunday, October 28, 2012
Saturday, 10/27, Base Building
Rest
Notes:
Sleep: 5 hours + 2 hour nap
Weight: 201#
Nutrition: decent
Notes: not much sleep at night. Hunted all evening. Took a rest day.
Notes:
Sleep: 5 hours + 2 hour nap
Weight: 201#
Nutrition: decent
Notes: not much sleep at night. Hunted all evening. Took a rest day.
Friday, October 26, 2012
Friday, 10/26, Base Building
Phase: Base Building
Emphasis: Strength
Warm up:
1000 m row
2 x 5 pullup
2 x 10 swing @ 55#
2 x 10 goblet squat @ 55#
Then: Strength
Deadlift: no belt, vibrams
5 x 135#
5 x 225#
5 x 275#
8 x 305#
Press:
5 x 95#
5 x 105#
10 x 120#
Then: Correctives
3 rounds:
10 x dips
10 x goblet squat @ 55#
10 x back extensions
Then: Durability
Joint mobility / stretch - 20 min
2 x 10 overhead squat
100 x leg levers
Notes:
Sleep: 9 hours
Weight: 201#
Nutrition: minimal, poor. 14 hour fast.
Comments: Did not feel strong today. I have been experimenting with fasting for 14 hours. Energy was fine but strength was flat.
Emphasis: Strength
Warm up:
1000 m row
2 x 5 pullup
2 x 10 swing @ 55#
2 x 10 goblet squat @ 55#
Then: Strength
Deadlift: no belt, vibrams
5 x 135#
5 x 225#
5 x 275#
8 x 305#
Press:
5 x 95#
5 x 105#
10 x 120#
Then: Correctives
3 rounds:
10 x dips
10 x goblet squat @ 55#
10 x back extensions
Then: Durability
Joint mobility / stretch - 20 min
2 x 10 overhead squat
100 x leg levers
Notes:
Sleep: 9 hours
Weight: 201#
Nutrition: minimal, poor. 14 hour fast.
Comments: Did not feel strong today. I have been experimenting with fasting for 14 hours. Energy was fine but strength was flat.
Wednesday, October 24, 2012
Wednesday, 10/24, Base Building
Phase: Base Building
Emphasis: Strength, Power Endurance
Warm up:
6 x 70 yard sled pushes @ 90#
15 x rdl, press, squat, gm @ 45# bar
Hip hurdles
Then: Strength
Back Squat:
5 x 135
5 x 185
5 x 205
10 x 235
Bench Press:
5 x 135
5 x 165
10 x 185
Then: Power Endurance (medium)
1 mile run @ threshold pace
(5:34)
Then: Durability
Foam roll
Short static stretch
Some dips, pushups, pullups, speed skater squats
Notes:
Sleep: 6 hours
Weight: 204#
Nutrition: Decent. great dinner of turkey burgers, corn bread, butternut squash and vegetable juice.
Comments: I have a 2 mile timed run with the basketball team I coach coming up. After that, training will focus on a spring 50k. Plan of attack will be to run 5-3-1 for strength work with a high volume of body weight assistance work 2x per week. I will not be able to get many longer runs in during the week due to work, family, BSF and coaching so speed work and intervals will take place during the week and a long run in the weekends. Right now I am planning on the long runs always being over 90 minutes. I think I can fit this into my busy schedule but I am sure adjusting will
be needed.
This is a typical lunch these past two weeks. Very good and gives me great energy. Sits well to. Pasta w/ lots of veggies, water and butternut squash soup.
Emphasis: Strength, Power Endurance
Warm up:
6 x 70 yard sled pushes @ 90#
15 x rdl, press, squat, gm @ 45# bar
Hip hurdles
Then: Strength
Back Squat:
5 x 135
5 x 185
5 x 205
10 x 235
Bench Press:
5 x 135
5 x 165
10 x 185
Then: Power Endurance (medium)
1 mile run @ threshold pace
(5:34)
Then: Durability
Foam roll
Short static stretch
Some dips, pushups, pullups, speed skater squats
Notes:
Sleep: 6 hours
Weight: 204#
Nutrition: Decent. great dinner of turkey burgers, corn bread, butternut squash and vegetable juice.
Comments: I have a 2 mile timed run with the basketball team I coach coming up. After that, training will focus on a spring 50k. Plan of attack will be to run 5-3-1 for strength work with a high volume of body weight assistance work 2x per week. I will not be able to get many longer runs in during the week due to work, family, BSF and coaching so speed work and intervals will take place during the week and a long run in the weekends. Right now I am planning on the long runs always being over 90 minutes. I think I can fit this into my busy schedule but I am sure adjusting will
be needed.
This is a typical lunch these past two weeks. Very good and gives me great energy. Sits well to. Pasta w/ lots of veggies, water and butternut squash soup.
Tuesday, 10/23, Base Building
Phase: Base Building
Emphasis: Rest
Notes:
Sleep: 6 hours
Weight: 202#
Nutrition: Decent
Comments: Did yardwork all night after work.
Emphasis: Rest
Notes:
Sleep: 6 hours
Weight: 202#
Nutrition: Decent
Comments: Did yardwork all night after work.
Tuesday, October 23, 2012
Monday 10/22, Base Building
Phase: Base Building
Emphasis: Corrective, Durability
10 rounds:
10 x goblet squat @ 45# kb
10 x swings @ 45# kb
10 x pushups
then:
Joint mobility
Notes:
Sleep: 8 hours
Weight: 203#
Nutrition: Good
Emphasis: Corrective, Durability
10 rounds:
10 x goblet squat @ 45# kb
10 x swings @ 45# kb
10 x pushups
then:
Joint mobility
Notes:
Sleep: 8 hours
Weight: 203#
Nutrition: Good
Friday, October 19, 2012
Friday 10/19, Base Building
Phase: Base Building
Emphasis: Strength, strength endurance
Session 1:
Warmup:
1000 m row
2 x 10 squat
2 x 10 ohs
1 x 15 squat, press, rdl, goodmorning
Then:
Deadlift:
1 x 10 x 135#
1 x 8 x 225#
1 x 1 x 275#
5 x 1 x 315#
Then:
50 x Deadlift @ 225#
Then: durability work
2 x 5 rdl @ 135#
2 x 5 sld @ 135#
Some Pullups
Then: cool down
1.5 mile walk @ easy pace
Foam roll
Static stretch
Hot shower
Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: approx 4000 cals
Comments: legs are still extremely sore from Tuesday.
Emphasis: Strength, strength endurance
Session 1:
Warmup:
1000 m row
2 x 10 squat
2 x 10 ohs
1 x 15 squat, press, rdl, goodmorning
Then:
Deadlift:
1 x 10 x 135#
1 x 8 x 225#
1 x 1 x 275#
5 x 1 x 315#
Then:
50 x Deadlift @ 225#
Then: durability work
2 x 5 rdl @ 135#
2 x 5 sld @ 135#
Some Pullups
Then: cool down
1.5 mile walk @ easy pace
Foam roll
Static stretch
Hot shower
Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: approx 4000 cals
Comments: legs are still extremely sore from Tuesday.
Thursday, October 18, 2012
Thursday 10/18, Base Building
Phase: Base Building
Emphasis: Power Endurance (long), durability
Session 1:
Warm up:
5 min run @ easy pace
Then:
2 mile TT
(11:12)
Then:
5 min run @ easy pace
Then, later
100 x situps
100 x pushups
100 x swings
Notes:
Sleep: 8 hours
Weight: 202#
Nutrition: 4000 cals
Emphasis: Power Endurance (long), durability
Session 1:
Warm up:
5 min run @ easy pace
Then:
2 mile TT
(11:12)
Then:
5 min run @ easy pace
Then, later
100 x situps
100 x pushups
100 x swings
Notes:
Sleep: 8 hours
Weight: 202#
Nutrition: 4000 cals
Wednesday 10/17, Base Building, BSF in the Park
Phase: Base Building
Emphasis: Power Endurance, durability
Session 1:
Emphasis: Durability
22 min run @ easy pace
Then:
30 min joint mobility
Then:
50 Pullups
Session 2:
Emphasis: Power Endurance (short)
Warm up:
Dynamic stretch
Then:
10 x 50 yard prowler push @ 90#
(1/1 rest)
Then:
Cool down
Session 3:
Emphasis: Durability
24 min run @ easy pace
Then:
Joint mobility
Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: 4000 cals
Emphasis: Power Endurance, durability
Session 1:
Emphasis: Durability
22 min run @ easy pace
Then:
30 min joint mobility
Then:
50 Pullups
Session 2:
Emphasis: Power Endurance (short)
Warm up:
Dynamic stretch
Then:
10 x 50 yard prowler push @ 90#
(1/1 rest)
Then:
Cool down
Session 3:
Emphasis: Durability
24 min run @ easy pace
Then:
Joint mobility
Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: 4000 cals
Wednesday, October 17, 2012
Tuesday 10/16, Base Building
Phase: Base Building
Emphasis: Strength
Warm Up:
Dynamic Stretch
2 x 10 squats
Then:
20 min squat test @ 225#
(AMRAP in 20 minutes)
(64)
Then:
AMRAP in 10 minutes of step ups @ 45#
(170)
Then:
4 rounds:
5 x bench press (close grip) @ 185#
Hamstring and Quad static stretching
Then: Cool down
2 min max situps (82)
Joint Mobility
Notes:
Sleep: 6 hours
Weight: 201#
Nutrition: 4000 cals
Comments: I was hoping for 100 on the back squat test but fell apart after 10 minutes, I need to also get 200 step ups in 10 minutes w/ 40-45# on my back. Training moving forward will focus on training for a ultra marathon in the spring.
Emphasis: Strength
Warm Up:
Dynamic Stretch
2 x 10 squats
Then:
20 min squat test @ 225#
(AMRAP in 20 minutes)
(64)
Then:
AMRAP in 10 minutes of step ups @ 45#
(170)
Then:
4 rounds:
5 x bench press (close grip) @ 185#
Hamstring and Quad static stretching
Then: Cool down
2 min max situps (82)
Joint Mobility
Notes:
Sleep: 6 hours
Weight: 201#
Nutrition: 4000 cals
Comments: I was hoping for 100 on the back squat test but fell apart after 10 minutes, I need to also get 200 step ups in 10 minutes w/ 40-45# on my back. Training moving forward will focus on training for a ultra marathon in the spring.
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