Wednesday, 1/30/13 - lift, intervals, durability

Workout 1:
3 rounds:
3 x Deadlift @ 225#
3 x 1 arm press @ 65#

Then:
25 x goblet squat @ 45#
50 x swing @ 45#

Workout 2:
800 m @ easy pace
4 x 400 m (all sub 1:30 pace)
800 m @ easy pace

Comments:
Lack of motivation today.

Tuesday, 1/30/13 - Rest

Rest day due to work and coaching.

Comments:
Tough to get a workout in when we have an away game. Took the opportunity for a complete rest day which is fine because the rest of the week will be tough.

Monday, 1/28/13

Workout: Durability
5 rounds:
2 x deadlift @ 225#
20 x pushups (chest to deck)

then:
Joint mobility

Comments:
Took it easy as body was fatigued from long run yesterday.

Sunday 1/27/13

Workout 1: Endurance
120 minute run @ easy pace through rain, sleet and hail. Ran a hard 400m uphill at the end.

Workout 2: Durability
Goblet squat: 2 x 25 x 45# kb
1 Arm Press: 8-6-4-2 x 45# kb
Swing: 1 x 50 x 45# kb

Comments:
Felt good to get out and get a relatively long run in. Due to my schedule and being sick I have not had the opportunity to do so in quite some time. Weather was pretty fun to run in as it started as rain, turned to sleet, then to hail and then to big snowflakes. Ate oatmeal and had a couple cups of coffee pre-run and then had 2 bananas and some peanut butter post run. Body felt great the whole time. I still have a lot of work to do before my 50k in May, but this was a good start.

Saturday, 1/26/13

Rest

Comments:
Refeed day. Ate very strict all week and had a slight refeed today. I ate some home made nacho's, popcorn and some pizza. Not in huge quantities but enough to realize that while refeeds are fun while you are doing them, you feel like garbage about 2 or 3 hours later.

Friday, 1/25/13

Did some pushups and some goblet squats w/ 45# kb.

Comments:
Sickness is slowly getting better. May run this weekend.

Thursday, 1/24/13

Deadlift: 5-3-2 x 225
1 Arm Press: 5-3-2 x 50,55,60
Chinup: 2 x 12
1 Arm snatch (hang): 2 x 5 x 55,60

Comments:
Weighed in at 196# which is solid. I am still working off a cold and am itching to get running. Coaching and work has taken quite a bit of my time as of late so workouts are short and light so I can fit them into my schedule.

Wednesday, 1/23/13

50 x goblet squats
100 x pushups
100 x swings

Comments:
Still working on this cold. Cannot seem to shake it.

Tuesday: 1/22/13

25 x goblet squat @ 45# kb
75 x pushup
50 x swing (2 handed) @ 45# kb
50 x swing (1 handed) @ 45# kb

Comments:
Still sick. Need to rebuild my base.

Monday: 1/21/13, Durability

Phase: Endurance Base
Emphasis: Durability

Workout 1:
2 x 10 squat
2 x 5 goblet squat @ 75#
2 x 20 m oh lunge
Shoulder complex
Then:
Deadlift: 5-3-2 @ 225
1 arm Press: 5-3-2 @ 50#
Swings: 1 x 10 @ 75#
Batwings: 2 x 5 x 50#

Workout 2:
100 x swing
100 x pushup
40 x goblet squat
20 x pullup

Comments:
Still sick. Need to kick this so I can start running.

Tuesday, 1/15/13, Durability

Phase: Endurance Base
Emphasis: Durability

Workout:
Deadlift: 5-3-2 x 225, 225, 275
Press: 5-3-2 x 135 (from clean)
Goblet squat: 2 x 5 x 75# db
Chinups: 8 x 5 (done in between sets)

Notes:
Quick session. These durability workouts are great because they are quick, light and leave me feeling refreshed afterwords. Will start adding more swings in later this week.

Monday, 1/14/13, Durability, P/E

Phase: Endurance Base Building
Emphasis: Durability, P/E (long)

Workout 1: Durability
Deadlift: 5-3-2 x 225, 225, 275
Press: 5-3-2 x 135 (from clean)
Pullup: x 5 in between sets (30 total)
Swing: 1 x 15 x 70#

Workout 2: Power Endurance (medium)
Warm up:
500 m row @ easy pace
Then:
2000 m row for time (6:59.9)
Then: cool down
500 m row @ easy pace

Notes:
Weights all light. Focus will be on maintaining strength while increasing endurance this phase. Weight is at 197#. The 2000 m row in sub 7 minutes was much harder than I remember. Considering I basically do no row training I was pleased with the effort. Great power endurance workout.

Monday, 1/7/13 - Sunday, 1/13/13 (Weight Manipulation Phase)

Monday:
Rest day. Focus on devotions, quiet time, daily readings and BSF.

Tuesday:
Clean Pull: 5 x 2 x 225
Deadlift: 5 x 2 x 315
then:
8 min amrap on leg press (1pps) = 162 reps
then:
Corrective work

Wednesday:
Goblet squat: 3 x 10 x 75
Pullups: 3 x 10
DB Press: 3 x 10 x 40
1 Arm Row: 3 x 5 x 75
then:
Corrective work

Thursday:
Deadlift: 6 x 3 x 225
Pullup: 6 x 5
then:
Corrective work

Friday:
Row: 10 x 30/30 (all intervals above 145m)
Run: 10 x 30/30 (all intervals sub 6 mpm pace)
then:
Deadlift: 2 x 5 x 225
Press: 2 x 5 x 135
Situps: 1 x 50 (anchored)

Saturday:
Rest + planned cheat day. Kept nutrition mostly in check just upped carb intake.

Sunday:
Rest (finally getting healthy)

Notes:
Weight manipulation phase almost complete. Endurance base building phase starts Monday.

Sunday, 1/6

Gs: 3 x 20 @ 45# kb
Pullup: 3 x (1-4) ladder
Swing: 6 x (30/30) @ 45# kb
Pushup: 5 x (10/10)
Leg levers: 1 x 50
Side bends: 1 x 25 each @ 45# kb