Monday 9/17, Foundation, Strength + Power Endurance

Location: Gym
Emphasis: Strength, power endurance
Time: Approx 60 min

Warm up:
2000 m row (6:59)
15 x goblet squat @ 55#
25 x swing @ 55#
then:
Deadlift: 2 x 5 x 225#
Press: 3 x 3 x 135#
Swing: 1 x 50 x 45# kb
Chinups: 1 x 15
Ab wheel: 1 x 15
then:
Cool down with a short jog

Notes:
2000 m row was easier then expected. I started off as a warm up and just felt good so I decided to go for sub 7 min. Deads were light and fast.

Foundation: Week 1, 8/13 - 8-19

Monday: 

2 mile TT (12:29)

KB swings

Joint Mobility/foam roll

Tuesday:

6 rounds:

Row 30/30

(142, 147, 147, 148, 148, 157)

Compare to 8/6/12

Joint Mobility/foam roll

Wednesday:

Worked up to 1rm bench press (235#, still had a bit in the tank, no spotter)

Tabata sprints on stationary bike

Joint Mobility/foam roll

Thursday: 

Breathing Ladder

1-20-1 KB swings @ 45#

Joint Mobility/foam roll

Friday: 

1 mile run (6:01)

25 rounds w/ 75# 

5 x walking lunge

5 x push press 

Joint Mobility/foam roll

Saturday:

5 mile run

Recovery work

Joint mobility/foam roll

Sunday:

2000 m row for time

(6:57)

Joint Mobility/foam roll

Training Hours: 7.7 hours

Weight: 199#

Nutrition: Solid all week. Cheat night was Saturday and consisted of lots of pulled pork, cookies and a few beers. 

Notes: Overall I was very pleased with the week. My mobility needs to get better so I spent a little bit of time each day working on it as well as foam rolling. This was mostly done before bed. The goal of this phase will be to start from the ground up and rebuild my fitness base. I will post some standards that I will be working towards attaining in a later post. The foundation phase will continue until all the standards are met. Only then will I allow myself to move on any sport specific work. I was really excited about rowing a sub 7 minute 2000 m considering I have not rowed before two weeks ago. It was a great way to cap off the week.