run far, lift heavy

December 2012

Training – 12/29/2012

Training Log: 12/29/2012
Insanity Max Cardio Conditioning & Cardio Abs

Notes: Since I couldn’t run and there wasn’t an open gym I could make I just decided to do Insanity instead.

Training – 12/28/2012

Training Log: 12/28/2012
A. Power Clean; 2-3 reps x 6 sets; rest 3 min
165, 180, 185, 195×1, 185×2, 195×1
B. Split Jerk @ 70% effort; 3 reps on the min for 8 minutes
135, 135, 135, 140, 145, 145, 145, 145
C. Front Squat @ 30X1; 2-3 reps x 4 sets; rest 3 min
170, 180, 190×2, 195×1

Notes: Failed on a couple reps for the power clean and front squat. The split jerk was challenging.

Training – 12/27/2012

Training Log: 12/27/2012
MID-DAY
Within 7 minutes @ 90% aerobic effort:
Row 1K + AMR:
7 GHD Sit-ups
7 Push Press @ 95#
rest 8 minutes
Within 5 minutes @ 95% aerobic effort:
Row 500m + AMR:
5 KBS @ 53#
5 Box Jumps @ 24″ w/ step down
rest 8 minutes
Within 3 minutes @ 100% aerobic effort:
Row 250m + AMR:
3 Burpees
3 CTB Pull-ups
Run 50 Minutes @ Z1 (Keep HR Below 152 bpm avg)

Notes: Did the Mid-day workout and it was good. Legs still sore from Hyperfit. Achilles was hurting so I didn’t run at night, did some RICE instead.

Training – 12/26/2012

Training Log: 12/26/2012
3X
Run 15 minutes @ 80%
Walk/Rest 5 minutes

Notes: Lungs + Legs felt good, it was super windy which slowed me down a bit but overall was able to achieve the pace I was looking for. Achilles was flaring up near the end.

Training – 12/24/2012

Training Log: 12/24/2012
Chrismas Group Workout
All Stations – AMRAP x 8 rounds:
20 sec on + 10 sec off
rest 1 min between stations
Station #1: Single-Arm DB Thrusters
Station #2: Double Unders
Station #3: Russian Kettlebell Swings
Station #4: Row
Station #5: Air Squats
Station #6: Abmat Sit-ups
Station #7: Bench Donky-Kick Overs
Station #8: Airdyne

Notes: This was tiring. Legs are super sore today.

Training – 12/22/2012

Training Log: 12/22/2012
6 Mile Trial Run @ 14 mile pace

Notes: This run felt good, I feel that the pace was close to some of my better efforts on this particular course. It may have been a little faster than I plan on going for the 20K.

Training – 12/21/2012

Training Log: 12/21/2012
A. Power Clean; 5, 5, 3, 3, 3; rest 3 min
B. Push Jerk; 3, 3, 3, 3; rest 3 min
C. Front Squat @ 30X1; 3-5 reps x 3 sets; rest 3 min

Notes: Power Clean 155 x 5, 175 x 5, 185 x 3, 195 x 3, 195 x 2 (failed 3rd rep). Push Jerk: 155 x 3, 175 x 3, 175 x 2 (failed 3rd rep), 175 x 3. Front Squat: 165 x 3, 175 x3, 185 x 3, 195 x 2 (failed 3rd rep). My hips were pretty spent by the last set of cleans so I failed my 3rd rep. THe Push Jerk felt a little awkward as that is something I don’t practice very much.

Training – 12/20/2012

Training Log: 12/20/2012
Mid Day
5 rounds for time @ 90% aerobic effort:
3 HSPU
6 Toes to Bar
9 Burpee Box Jumps @ 20″
12 cal Airdyne
– rest 5 minutes –
5 rounds for time @ 90% aerobic effort:
3 Ring Dips (from a Muscle-up)
6 CTB Pull-ups
9 Power Snatches @ 75#
12 cal Row
PM
Run 45 Minutes @ Z1 (Keep HR Below 155 bpm avg)

10:24 / 13:02. Went all out on the first five rounds and nearly killed myself. It was really hard and I thought I was going to start puking at the end. I rested the five minutes and was still feeling a bit nauseous so I rested for another five before I started the next five rounds. I really didn’t want to keep going but I forced myself to complete the last five rounds at about 80-85%. I think I felt a little crappy from my company xmas party the night before, but I don’t want to ever use being a big hungover as an excuse to not complete my workout.

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