Strength: Back Squat 5x5 @ 85% of 1RM.
My 1RM is 200# so 85% would be 170#. I knew there was no way I was going to be able to do 5x5 at 170 so I went with 145#. I worked on using a narrower stance with my feet straight forward instead of toed out and it made a huge difference! My right knee always has a tendency to turn in and that problem was eliminated by not toeing out.
Conditioning: 10:00 Ascending Ladder ( 1 of each, 2 of each, 3 of each, as far as you can get):
- Wall Ball
- Pull Ups
10 Rounds, rx'd
Then I went for a 20 minute run with the Collins brothers as bodyguards. Well, not really but they ran with me so it kind of felt like it. We covered approx. 2.2 miles. After my Saturday run, I woke up the next morning and my right foot was bruised and swollen on the side...I might have over done it today running on it again. It's pretty sore.
Monday, February 13, 2012
Saturday, 02.04.12
Another gorgeous running day. I spent half the day up in the Sierras, playing in the snow and it was so beautiful up there! In fact the weather was so nice that my son decided to sled down the hill with his shirt off and now claims that I owe him $20 for doing it. Not sure how that happened. I also did a few runs down the sledding hill - with my shirt on.
As I was driving home, I knew I couldn't let the day end without getting a run in.
I decided to attempt a 5K and improved from my last time of 27:50, but I'm still no where near a PR.
5K: 26:12
After the 5K I still felt good so I kept running for a total of:
5.56 miles 47:18
 |
This cost me $20!? My action shot |
As I was driving home, I knew I couldn't let the day end without getting a run in.
I decided to attempt a 5K and improved from my last time of 27:50, but I'm still no where near a PR.
5K: 26:12
After the 5K I still felt good so I kept running for a total of:
5.56 miles 47:18
Thursday, February 9, 2012
Friday, 02.03.12
Skill: 5x3 @125 Clean Pulls.
Conditioning:
Reps of 10-9-8-7-6-5-4-3-2-1:
Kettlebell Swings
Chin Ups
17:05 53 kb
The 53# KB swings ended up being my rest period on this one. The chin ups were tough and it felt like it took me an eternity to get through all of them!
Conditioning:
Reps of 10-9-8-7-6-5-4-3-2-1:
Kettlebell Swings
Chin Ups
17:05 53 kb
The 53# KB swings ended up being my rest period on this one. The chin ups were tough and it felt like it took me an eternity to get through all of them!
Wednesday, 02.01.12
Skill: Double Under Practice
Conditioning: For best time:
- 3 x 300 yard Shuttles (6x50)
Rest 5 Minutes Between efforts
:55, 1:00, 1:00
I was happy that I was able to stay fairly consistent with my times and that I am fitter than Albert Haynesworth.
Conditioning: For best time:
- 3 x 300 yard Shuttles (6x50)
Rest 5 Minutes Between efforts
:55, 1:00, 1:00
I was happy that I was able to stay fairly consistent with my times and that I am fitter than Albert Haynesworth.
Monday, February 6, 2012
Tuesday, 01.31.12
Strength: Deadlift: 3 x 65%, 3 x 75%, 85% x max reps
3x150, 3x175, 200x1
I have been struggling with my deadlift and my back strain and today Brad helped pinpoint what I'm doing wrong. It's actually on the descent where I'm breaking form and rounding right at the bottom. We figured that I am dropping my hips too low so I worked on correcting that and it made a huge difference! When I changed that I felt nothing in my back! It felt like a completely different lift. I actually feel like I need to back up a little and retrain my deadlift using the correct form
Conditioning: "4th Quarter Is Ours"
5 Rounds for time of:
- 20 Yard Bear Crawl
- 5 Deadlifts @ 70% 1RM
- 10 Burpees over the Bar
10:53 @160#
3x150, 3x175, 200x1
I have been struggling with my deadlift and my back strain and today Brad helped pinpoint what I'm doing wrong. It's actually on the descent where I'm breaking form and rounding right at the bottom. We figured that I am dropping my hips too low so I worked on correcting that and it made a huge difference! When I changed that I felt nothing in my back! It felt like a completely different lift. I actually feel like I need to back up a little and retrain my deadlift using the correct form
Conditioning: "4th Quarter Is Ours"
5 Rounds for time of:
- 20 Yard Bear Crawl
- 5 Deadlifts @ 70% 1RM
- 10 Burpees over the Bar
10:53 @160#
Thursday, February 2, 2012
Monday, 01.30.12
Strength: Overhead squat 3x5 @ 80% 1RM
It's been a very long time since I worked on overhead squats and my last recorded 1 RM was 95#. After I did my three sets of five, I felt like I could have gone heavier and I'm curious what my 1RM would be now.
Conditioning: As many rounds possible in 12:00:
- 20 Overhead Walking Lunges (45/25#)
- 10 Ring Dips
I partnered with Erica on this one and we lost count of our rounds. We guessed we completed 10 rounds together?
It's been a very long time since I worked on overhead squats and my last recorded 1 RM was 95#. After I did my three sets of five, I felt like I could have gone heavier and I'm curious what my 1RM would be now.
Conditioning: As many rounds possible in 12:00:
- 20 Overhead Walking Lunges (45/25#)
- 10 Ring Dips
I partnered with Erica on this one and we lost count of our rounds. We guessed we completed 10 rounds together?
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