run far, lift heavy

January 2013

Training – 1/31/2013

Training Log: 01/31/2013
“Diane”
21-15-9:
Deadlifts @ 225#
Handstand Push-ups
3:37

Notes: Pr’d Diane 3:37, didn’t make it out for the run tonight.

Training – 1/29/2013

Training Log: 01/29/2013
Mid-Day
AMR in 7 minutes @ 85%:
5 No Push-up Burpee Box Jumps @ 20″
5 GHD Sit-ups
5 KBS @ 53#
– 7 Rounds + 2
rest 3 minutes
AMR in 7 min
5 Pull-ups
5 DB Push Press @ 35#
150m Row
– 5 Rounds + 10
rest 3 minutes
AMR in 7 min
20 Double Unders
5 Toes to Bar
5 Power Cleans @ 115#
– 6 Rounds
PM
Run 10 minutes @ Z1
+
5X
Run 2 minutes @ 80%
Run 2 minutes @ easy pace
+
3X
Run 5 minutes @ 80%
Run 5 minutes @ easy pace
+
Run 10 minutes @ Z1
– 8.05 Miles – 1:10

Notes: This was a good workout, I was a bit worried about the Double Unders but I was able to crank them out surprisingly well. The run felt fairly good, legs were sore from all the squat cleans the day before.

Training – 1/28/2013

Training Log: 01/28/2013
20X
A. Squat Clean; 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 3 min
135×3, 155×2, 175×1, 155×3, 175×3, 185×1, 165×2, 185×2
B. Muscle-up; 1 rep every 45 seconds for 10 reps
C. Wall Balls; 20 unbroken reps x 5 sets; for time
4:55

Notes: Squat cleans were challenging after my last two I didn’t have a final one in me. The wall balls were also a good one, just took enough rest in between sets to ensure I could hit 20 unbroken.

Training – 1/26/2013

Training Log: 01/26/2013
Trail run, 7.48 mi / 1:16

Notes: I did a very hilly loop repeat with 1400′ of climbing. The climbing was a bit challenging on the last circuit but overall I felt good. I started with my buddy and we went at a slow pace but he bailed after the first section so I sped it up just slightly, first three miles were about 11:00 pace and the last four were about 9:30 -10:00 pace. Achilles was “there” for the first couple miles, no pain, but it made itself known, then after about mile 3 it disappeared. I will be doing all my long runs with my hydration backpack from now on as I plan to wear it in the race.

Training – 1/25/2013

Training Log: 01/25/2013
20X
A. Overhead Squat @ 32X1; 4-6 reps x 5 sets; rest 3 min
95×6, 115×6, 125×5, 130×4, 130×5
B. Power Snatch @ 105#; 2 reps x 8 sets; rest 90 sec (not TnG)
C1. CTB Pull-ups; 15 reps x 3 sets; rest 1 min
C2. Ring Push-ups; 20 reps x 3 sets; rest 1 min

Notes: Nothing too much of note on this other than overhead squat is still a bit challenging as I don’t really practice it much. It was nice to get some time on snatches.

Training – 1/24/2013

Training Log: 01/23/2013
20X
Run 100m
5 Ring Dips
Run 100m
5 Power Cleans @ 135#
rest 30 sec
44:30

Notes: Damn, this was a grinder. I knew it would be long so I paced it slow and was able to keep the pace throughout. It wasn’t too terrible, just long and exhausting.

Training – 1/21/2013

Training Log: 01/21/2013
Mid-Day
For time:
50 KBS @ 53#
40 GHD Sit-ups
30 CTB Pull-ups
20 Burpees
10 HSPU
8:40
PM
Run 40-60 minutes @ Z1 (depending on how Achilles feels)
7 miles/9:07 pace

Notes: Legs are SORE. The WOD went fine, it was actually pretty fun, the crux was the CTB simply because I wasn’t able to string together as many as I’d hoped. The run at night felt good although I felt the slightest tinge of achilles which reminded me not to ever forget my continuing rehab.

Training – 1/20/2013

Training Log: 01/20/2013
A. Hang Squat Clean – Build to a tough double within 7 attempts/sets
(attempts start after warming up with the barbell)
115, 155, 175, 185×1
B. Front Squats @ 30X1; 6, 3, 6, 3; rest 3 min
155, 155, 155, 175
C. 1 Muscle-up/5 Ring Dips; on the minute for 8 minutes
D. Double Unders; 30 sec on/30 sec off for 8 minutes

Notes: Was a bit hurried as I was running out of time. My legs were still sore from Angie and the squat cleans were tough. I still don’t feel super comfortable with those, but I see some improvement in my technique.

Training – 1/19/2013

Training Log: 01/19/2013
Run (road) – 11 Miles
8:40/mi average pace

Notes: I finally was able to get some miles under my feet. I started slow pace and worked up a little faster throughout the run. I was trying to see how my body was handling the miles and it went exceptionally well. I also was trying out my new hydration backpack which turned out to be very comfortable and convenient.

Training – 1/18/2013

Training Log: 01/18/2013
Back Squat @ 40X2; 5, 5, 3, 3, 3; rest 4 min
135, 165, 185, 195, 205
+
“Angie” For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Sqauts
18:40

Notes: The crux on Angie was definitely the push-ups although the pull-ups turned into a grip strength endurance test.

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