run far, lift heavy

Training

Sulphur Mountain 14min

Training – 3/23/2013

03/23/2013

2 Hour and 20 min Run – Terrain of Choice (Game Day Pace) 14.05 Trail Miles – 2:32 – 10:52/mi pace Notes: I think this is more likely my race day pace. My legs were still shot from Karen but I think it gave me an idea of how they will feel after miles of Read More

Training – 3/20/2013

Training Log: 03/20/2013
AM
Karen 150 Wallballs
7:50
PM
Airdyne 45 minutes – easy pace (Record HR)
556 Cals – 171 Avg BPM

Notes: Karen felt good, it was tough, but not as tough as I remember. I think I could have shaved 20-40 secs off my time had I not paced it so conservatively. I felt there was still a bit of gas in the tank at the end. I could only stand 45 min on the AD tonight as I was just exhausted.

Training – 3/19/2013

Training Log: 03/19/2013
AM
3 minutes @ 90%:
5 Wall Balls
5 Sit-ups
7 rounds, 8 rounds
rest 2 min
3 minutes @ 90%:
4 KBS @ 53#
4 Burpees
8 rounds, 8 rounds
rest 2 min
3 minutes @ 90%:
3 Pull-ups
3 Hand Release Push-ups
12 rounds, 11 rounds + 3
rest 5 minutes
x 2 (repeat all 3 min amraps again)
PM
45 min AirDyne
550 Cal – 174 Avg BPM

Notes: This was a really good WOD, varied, challenging but enough rest to give it my all each time.

Snatchin

Training – 3/18/2013

03/18/2013

A. Power Snatch x1/Overhead Squats x 5 sets; rest 3 min 115,125,135,145-> failed squat B. Hang Squat Snatch – Build to a tough single (hold bottom of snatch for 3 sec before standing up) 95,115,125 C. 10 Unbroken Toes to Bar x 5 sets; rest as needed 2:40 D. Unbroken HSPU ladder for time; 10, Read More

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.

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