400 jog, stretch
2x3x120m at 85% with 1min/5min rest
This was an abortion of a workout, tried to get something in before leaving for home for Thanksgiving and it didn't go well at all. I was running almost immediately after lunch and a couple of late nights for school caught up to me.
I'm not sure what I'll be able to get done the rest of the weekend but I'm going to try to at least get in some active recovery type of work.
Warmup: 800 jog, stretch
Premeet:
2x20m each A/B/C skips
2x20m straight leg bounding
2x30m A skip into accel
2x20m falling start accel
2x20m 3pt start accel
8x30m accel w/walk back recover
Pylos: Same as last week, ~40 contacts
Lift:
Power Clean and Jerk 4x4 at 125, 135, 145, 155
Speed Squat 5x4 at 135
Glute Ham Raise 3x6 w/10 lbs
RDL 3x8 at 185, 205, 205
Abs:
MB Routine 1x60 w/10 lb (normally do 3x20 but I was playing catch up to a couple of other guys)
Pillar 200
Stretch
Overall a decent day, felt a lot better than I did yesterday at least. The 30s felt a little slow, probably a combination of a week layoff since my last high intensity workout and a pretty decent rain during the workout. Lifting went better than last week but clean and jerk is still a killer right after the track work.
Lift:
Bench 5,5,4,3, at 135, 145, 160, 170
BO Row 3x10 at 105, 110, 110
DB Walking Lunge 3x12 at 60
Pullups 3x10
Abs:
MB Situp 3x20 w/8 lbs
Pillar 200
Stretch
Felt a little tight from yesterday so I cut out 2 reps on the tempo. Backed off on the weight for the lunges to try to stay fresh for tomorrows running.
Did this workout in a 15 degree windchill though luckily the freezing rain and snow held off and now looks like it'll miss us all together. Felt pretty good despite the weather, only had trouble keeping my hands warm. I'll either take tomorrow off or do some easy active recovery work.
The workout actually went pretty well. I have ended up fighting off a sore throat the last couple of days that I think might be from spending an hour outside in that weather. I'll be lucky if the temperatures climb over 40 degrees again before March.
Once I get home in a couple of weeks I'll have access to a decent indoor track but until then I'll have to go outside anytime I want to run a rep longer than 30 meters.
5 min jump rope
stretch
power snatch 4x5 95, 105, 115, 125
squat 10,10,8,8 165, 175, 185, 195
Not much of a workout today. I didn't want to push my luck by going outside again and didn't have access today to what indoor space we have. I'm going to wait and make sure I'm over this illness before I go hard on anything again.
I did some barbell complex work yesterday to see where I was at and decided to get back on schedule today.
Monday 4 December 2006
Warmup
800 jog
Stretch
2x20m skips A/B/C
2x20m straight leg bound
2x30m A skip into accel
2x20m accel from falling start
2x20m accel from 3pt
Running
6x40m w/3 min rest
Lift
Power Clean and Jerk 5,5,4,3 at 135, 145, 155, 165
Speed Squat 5x3 at 145
GluteHam 3x5 at 25
Good Mornings 3x6 at 95
Lift
Bench 4x4 150, 160, 170, 175
BO Row 3x8 110
Front Squat 3x8 135
Pullups 3x10 BW
Abs
Pillar 300
Stretch
I originally wanted to do another rep or two of the 250's but my shins were starting to act up and I didn't want to push it on what's supposed to be a recovery day.
Felt pretty good today, ran the workout faster without feeling like I was running any harder. Unfortunately it started to snow right before the second set which, while it didn't affect me today, might keep me from being able to run outdoors. There's not supposed to be much accumulation though so maybe I'll luck out.
2x800 w/15 min rest
These are run at a decent effort for the first lap to induce fatigue. The focus during the second lap is maintain technique without really worrying about speed. I'm using longer reps like this to get used to running when it hurts again and to start cueing on technique when fatigued.
Lift
Bulgarian Squat 3x10 at 85, 95, 100
Military Press 3x8 at 85
Dips 3x10
