run far, lift heavy

March 2013

Training – 3/16/2013

Training Log: 03/16/2013
2 Hour Trail Run – Game Day Pace
2:10 – 13.46/miles – 9:44 mn/mile

Notes: So my run went really well this weekend, I think it was slightly over 2 hours, aboud 13.5 miles and a 9:50 or so pace. I feel it was a bit too fast, but I had a buddy with me and we kinda just got into it. Anyways, later Saturday evening my achilles was hurting and since then I’ve been hobbling a bit.

Training – 3/15/2013

Training Log: 03/15/2013
A. Power Clean x 1/ Squat Clean x 1/Push Jerk x 2; rest 2 min x 5 sets
135,155,175,175,175
B. Shoulder Press @ 21X1; 3-4 reps x 4 sets; rest 3 min
85,105,135,145×2
+
For Time:
50 Push-ups
Farmers Carry – 400m @ 70#/hand
50 Push-ups
7:32

Notes: The Farmer’s carry was really difficult, my shoulders were burning about halfway through and had to put the Kbs down a few time before I finished.

Training – 3/14/2013

Training Log: 03/14/2013
AM
5 Snatch Deadlifts
5 Hang Power Snatch
5 Overhead Squats
@ 75#, 85#, 95#
rest 2 min b/t sets
x 9 sets (wave load between 75# and 95# by feel)
75,85,95,75,85,95,75,85,95
PM
Airdyne 50 minutes – @ Z1 pace (record avg HR)
625 Cals – Avg Hear rate: 178

Training – 3/12/2013

Training Log: 03/12/2013
AM
AMR in 7 minutes @ 90%
5 Burpees
5 KBS @ 53#
10 Box Jumps @ 24″ w/ step down
7 Rounds + 5
rest 4 minutes
AMR in 7 minutes @ 90%:
5 Power Cleans @ 95#
5 Push Press @ 95#
10 cal Airdyne
5 Rounds + 5 + 5 +5
PM
Run 5 minutes @ Z1
+
Run 1.5 Miles @ 80%
rest 3 min
x 3
+
Run 5 minutes @ Z1
6.01 Miles

Training – 3/11/2013

Training Log: 03/11/2013
A. Power Snatch x 1/Hang Squat Snatch x 1/Snatch Balance x 2/Overhead Squat x 3; rest 2 min x 5 sets
65,85,85,95
B. Snatch Push Press; 5 reps x 3 sets; rest 3 min
155,165,175
C. Muscle-ups; 20 reps for Time
D. AMR in 5 minutes: 10 Unbroken Double Unders
3 Sets

Notes: Forgot to do the muscle ups. DUs still suck

Training – 3/9/2013

Training Log: 03/09/2013
100 Minute Tempo Run (terrain of your choice)
12.5 Miles on the road

Notes: slight achilles pain although a different foot this time. Going to watch it closely.

Training – 3/8/2013

Training Log: 03/08/2013
A. Power Clean + Push Press; Build to a tough single within 15 minutes
205
B. Clean Pulls @ 225#; 3 reps x 3 sets; rest 2 min
+
7X
10 unbroken Pull-ups
15 Push-ups
10 GHD Sit-ups
rest 2 min b/t sets

Notes: I hit 205 which I haven’t done in awhile and that felt nice.

Training – 3/5/2013

Training Log: 03/05/2013
AM
AMR in 10 minutes @ 90%
10 Wall Balls
80ft Farmers Walk @ 70#/hand
80ft Bear Crawl
7 Rounds + 7
rest 5 minutes
AMR in 10 minutes @ 90%:
10 Pull-ups
5 Ring Dips
10 Walking Lunges
150m Row
5 Rounds + 25 + 100
PM
Run 8.62 miles – 1:19 – 9:15 pace

Training – 3/4/2013

Training Log: 03/04/2013
A. 3 Position Squat Snatch; 1+1+1 x 5 sets; rest 2 min
(high hang, mid hang, floor….use weight to allow perfect form)
65,65,75,85,95
B. Power Snatch – Build to a tough Single within 8 minutes
135,145,150 – fail
C1. Muscle-ups; 1.1.1 x 5 sets; rest 60 sec
(rest 10 sec b/t each muscle-up)
C2. Double Unders; amrap sets of 5 unbroken in 30 sec x 5 sets; rest 60 sec
3,4,5,5,5

Training – 3/2/2013

Training Log: 03/02/2013
150 Minute Tempo Run (terrain of your choice)
14.93 Miles – 4:05

Notes: Um, this turned out to be somewhat of a cluster-fuck of a run, but it was still pretty awesome. Me and my buddy ended up doing Nordhoff peak and it took us way longer than expected because it was not only a really tough climb of over 4000′ but we also got lost and ran out of water near the end. The ended up doing a lot of walking after we got lost but still managed to find my car again. I actually think it was a good practice for the race because we were on our feet for so long in the sun. I brought a PBJ sandwich to eat and it worked out well. Body is pretty beat up after.

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