Friday: Recovery

Phase: Base
Emphasis: Recovery

Warm up:
Joint mobility

Then:
1 x 50 tricep extensions
1 x 50 bench press @ bar
1 x 100 leg press @ 1 pps
1 x 30 press @ 15# db

Then:
Joint mobility
Hip mobility drills

Comments:
Felt great to get this recovery work in . Coached basketball all night but found an hour to get this in.

Thursday: Aerobic

Phase: Base
Emphasis: Aerobic

60 min hike w/ 22lb vest

Then: Durability
100 x 1 arm swings @ 45# kb
Joint Mobility

Comments:
Starting slow and building up. I am going to train for this 50k smart and not go in unprepared like last time. I have been limiting caloric intake in order to get to 195# which has been a solid endurance weight for me in the past.

Wednesday: Power Endurance

Phase: Base
Emphasis: Power Endurance

Warm up/correctives
2 x 5 OH squat @ 45#
2 x 10 squat
2 x 10 goblet squat @ 75#
30 x pullups

Then:
Bb complex x 3 @ 95#

Then:
50 x 8 count body builders

Comments:
Need to make time for a proper cool down and use my warm up and my cool down for corrective work. My wrists and forearms got tired before anything else.

Tuesday: Strength

Phase: Base
Emphasis: Strength

Warm up:
3 x 20 squats
3 x 10 jump squats
1 x 10 kneeling jumps (tough)

Then:
Work to a heavy power clean (185#)

Then:
Power clean @ above found weight
6 x 1 x 185#

Then:
Back squat
3 x 3 x 80% 1rm (245#)
2 x 2 x 90% 1 rm (265#)

Then:
Cool down
120 second OH hold @ 45# kb (both)
50 x swings @ 45# kb
10 x strict press @ 45# kb (both)
50 x situps

50 x pullups were done between sets during workout in sets of 5.

Here is my last set of 2 x 2 x 265#

Comments:
Have ignored the squat movement for to long. Felt slow and heavy. Power clean felt the same way. Nutrition has been good as of late.

Monday: Rest

Phase: base
Emphasis: rest

Comments:
50k training start this week. May 18 is race date.

Saturday - Sunday - Rest

Rest

Comments:
Very busy with coaching, work, BSF and also had a wedding to attend. Wedding season is done as most of our friends are married now so training can get more serious.

Friday, 11/23, lift, sprint

Warm Up:
Quick joint mobility
Barbell complex x 10 each

then: Strength

2 rounds:
5 x deadlift (sumo) @ 245#
5 x goblet squat @ 75# db
5 x db row @ 75#
5 x 1 arm bench press @ 75#

then:
6 x 300 yard shuttle runs (done on basketball court)

Comments:
Did this early on an empty stomach. Runs were easy and deadlifts felt light.

Thursday: 11/22, Rest

Rest and Recovery

Wednesday, 11/21, lift, sprint

Warm Up:
Quick dynamic warm up
Barbell complex  x 10 each

then: Strength
Deadlift (sumo)
2 x 5 x 225

Press: (1 arm, strict)
2 x 5 x 50# db

then:
4 x 120 yard shuttle runs (done on basketball court)
2 x 300 yard shuttle runs (done on basketball court)

Comments:
In and out quickly (under 25 min). Sprinting felt really good today.

Tuesday 11/20, lift

Warm Up:
Barbell complex x 20 each

then: strength
Deadlift (sumo)
2 x 5 x 225 (easy)

Press: (1 arm side press)
2 x 5 x 50# db

then: durability
50 x situps

Comments:
First time experimenting with sumo deadlifts. I liked them. Did not feel any strain in my lower back and really felt my hips open up. I will experiment with these a bit moving forward.

Monday, 11/19, lift

Warm Up:
Barbell complex x 20 each

then: strength
Deadlift:
1 x 10 x 135
3 x 5 x 225 (easy)

Press:
1 x 10 x 95
3 x 3 x 135 (tougher than normal)

Back Squat:
2 x 5 x 225 (easy)

then: durability
Joint mobility

Comments:
Basketball starts today so not a lot of time. Got a quick workout in however and felt good. Lower back is a little tight.

Sunday, 11/18, run

Active Recovery
4.5 mile run @ easy pace

Then:
Joint mobility

Notes:
Sleep: 10 hours
Nutrition: good
Comments: ate a lot last night post run plus did a lot of recovery work so body is feeling very good considering yesterday was my longest run in a while.

Saturday, 11/17, long run

Warm up:
800 m run @ easy pace

Then: Benchmark
10 mile run, must complete in <80 min

Time: 79:46

Then: cool down
800 m run
Joint mobility
20 min kettlebell work

Notes:
Sleep: 5 hours
Weight: 205#
Nutrition: solid
Comments: this was done for completion, not for a best time so I just ran 8 min miles the entire time. Harder than I had planned but not to terribly difficult. Calves are only thing that is sore.

Friday, 11/16

Warm up:
Barbell complex x 20 each @ 45# bar

Then:
Deadlift:
6 x 1 x 275
4 x 2 x 225

Press:
6 x 1 x 155
4 x 2 x 135

Notes:
Sleep: 5 hours
Weight: ?
Nutrition: decent
Comments. Previous 1 rm on the press was 155. Went up for 6 easy singles today. Deadlift was light and fast.