run far, lift heavy

December 2012

Training – 12/19/2012

Training Log: 12/19/2012
50 Turkish Get-ups @ 44# – smooth, focus on form, not for time
(alternate sides every rep)

Notes: Didn’t have the 35lb KB available so went with the 44lb. Built up a sweat near the end but overall wasn’t bad.

Training – 12/18/2012

Training Log: 12/18/2012
10K Time Trial

Notes: 43:09, Pretty sure this is a new PR. But I don’t feel like looking through my old Nike+ logs. It was tough as I just went balls to the wall from the start. The first three miles were into a very strong wind, but it was nice to have it at my back on the turn around.

Training – 12/14/2012

Training Log: 12/14/2012
A. Back Squat – Build to a tough Single
B. AMRAP Unbroken Kipping Pullups x 1 set

Notes: PR’d my back squat, 265lbs, felt good. I think the rest was crucial to my PR, my legs felt really fresh, and I took a little bit different strategy this time around. I didn’t burn out too much on warm up squats and really got mentally focused before my lift. Got 41 pullups and it felt pretty good although my grip just gave out at the end, I think had I had a bit more grip strength I could probably knock out about 5 more.

Training – 12/13/2012

Training Log: 12/13/2012
Mid Day
AMR in 20 minutes @ 80%:
5 KBS @ 53#
5 Burpees
5 Toes to Bar
5 Box Jumps @ 24″
500m Row
PM
Run 30 minutes @ Easy Recovery Pace

Notes: 6 Rounds + 20 for the AMRAP. Run felt pretty solid afterwards

Training – 12/11/2012

Training Log: 12/11/2012
10 min AMRAP Double Unders
– rest 1 min
5 min AMRAP Double Unders
– rest 2 min
5 min AMRAP Double Unders

Notes: My double unders are pretty sorry, so I decided to do a couple more AMRAPs after my first 10 minutes just for practice.

Training – 12/10/2012

Training Log: 12/10/2012
Mid Day
Front Squat – Build to a tough single – 135, 155, 185, 205 (failed on 215)
+
EMOTM for 20 Minutes
Even Min: 2 HSPU + 6 KBS @ 70#
Odd Min: 2 Weighted Pull-ups @ 44# + 6 Box Jumps @ 30″ (step-down)
PM
Run 5 minutes @ Z1
10X
Run 30 sec @ 85%
Run 30 sec @ 50%
(rest 3 minutes)
8X
Run 1 min @ 85%
Run 1 min @ 50%
(rest 5 minutes)
5X
Run 2 min @ 85%
Run 2 min @ 50%
+
Cool Down Walk

Notes: Made it to 205 on the squat but failed on 215. I am still practicing my mental game with these 1RM type lifts, sometimes my mind is just not all there and I fail. The next workout went fairly easy, but Jaala informed me after I was done that the box I was using was the 20″ box rather than the 24″, so I was only doing 26″ box jumps which is probably the reason why the workout felt so easy. I decided I would make it up in the run and go a bit harder. The run felt exceptionally good. I was able to keep a really fast pace on the intervals, didn’t burn out and all the body parts felt good.

Training – 12/9/2012

Training Log: 12/09/2012
7 Mile trail run

Notes: The run felt really good, sometimes just want to go out and stretch the legs. I went with my friend and the pacing was fairly conservative but not slow, our uphill miles were about 11min/mile and downhill was around 9 or so. I wasn’t sore or tired afterwards.

Training – 12/7/2012

Training Log: 12/07/2012
A. Back Squat @ 30X1 – Build to a tough Double – 235lbs x 2
B. Back Squat @ 90% of above; 2 reps x 4 sets; rest 4 min – 210lbs x 2 reps x 4 sets
C. Weighted Bar Dips @ 30X1; 2-3 reps x 5 sets; rest 3 min – 53lbs x 3, 53lbs x 3, 70lbs x 3, 70lbs x3

Notes: The back squat felt good/tough, I was happy with my weight that I put up. The dips were especially hard as my shoulders were still in a bit of pain. Normally I can dip with a lot more weight, but I was just really fatigued.

Training – 12/6/2012

Training Log: 12/06/2012
Mid Day
AMRAP in 5 minutes @ 80% effort
5 Power Snatches @ 75#
5 Pull-ups
10 Sit-ups (abmat, no achors)
10 Double Unders
– rest 3 minutes –
AMRAP in 5 minutes @ 80% effort
5 Push Press @ 95#
5 Push-ups
10 Walking Lunges
10 Double Unders
– rest 3 minutes –
AMRAP in 5 minutes @ 80% effort
5 Power Snatches @ 75#
5 Pull-ups
10 Sit-ups (abmat, no achors)
10 Double Unders
– rest 3 minutes –
AMRAP in 5 minutes @ 80% effort
5 Push Press @ 95#
5 Push-ups
10 Walking Lunges
10 Double Unders
PM
Run 45 Minutes @ Z1 (Keep HR Below 155 bpm avg)

Notes: 4 rounds + 5, 5 rounds, 3 rounds + 10, 4 rounds + 12

Newer Posts
Older Posts