A: Power Snatch 2,2,2,2,2,2,2,2
+
Every :30 for 4 minutes Sprint 60 yards
then...
50 Toes to Bar for Time
Results
A: 135/140/145/155/160/165/170/175
T2B: 7:48
Food Log
Meal 1 19 Hour Fast
Pork Chop with Asparagus, sauerkraut and Avocado/Salsa Mash
Meal 2
.8lbs of Wild Caught C. Sea Bass with Broccolini
Showing posts with label Sprints. Show all posts
Showing posts with label Sprints. Show all posts
February 6, 2012
February 2, 2012
Wednesday Training and Paleo Challenge Day 31
A: Power Cleans 3,3,3,3,3
+
5 Rounds for Time
7 Deadlifts @ 225
5 Lateral Burpees
1/2 Gasser
rest :45 b/t rounds
What is a GASSER?
-Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters. Half is two trips, up and back or 106 yards and 1/4 gasser is one trip up or 53 yards.
Results
A: 185/205/215/220/225(this used to be a 1 RM)
6:45 or 7:45 .. I forgot to write this down but I remember I was around either 6 or 7 minutes and 45 seconds.
Food Log
Meal 1 PWO - 19 Hour Fast
10-12oz Grassfed Ribeye/NY Strip and 1 Avocado
Meal 2
1/2 a Chicken from Brio with a salad and broccoli
+
5 Rounds for Time
7 Deadlifts @ 225
5 Lateral Burpees
1/2 Gasser
rest :45 b/t rounds
What is a GASSER?
-Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters. Half is two trips, up and back or 106 yards and 1/4 gasser is one trip up or 53 yards.
Results
A: 185/205/215/220/225(this used to be a 1 RM)
6:45 or 7:45 .. I forgot to write this down but I remember I was around either 6 or 7 minutes and 45 seconds.
Food Log
Meal 1 PWO - 19 Hour Fast
10-12oz Grassfed Ribeye/NY Strip and 1 Avocado
Meal 2
1/2 a Chicken from Brio with a salad and broccoli
November 15, 2011
Tuesday Training
Double Day
AM:
A) Front Squat @ 32X2; 4-6 reps, rest 3 mins x 4
B) Walking Lunges w/ KB in Front Rack; 16 steps, rest :90 x 4
C) Weighted Chin Ups (10% of Body Weight) @ 21X1; AMRAP(-1); rest 3 mins x 3
PM:
Run 400m @ 70%
-rest 3 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 90%
-rest 5 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 70%
-rest 3 mins.
AM Results
A: 185 x 4/175 x 4/x4/x4 - that 2 second pause in the bottom is nasty. Focused on staying very tight in the bottom. This movement felt very hypoxic to me.. I held my breath for the entire movement - 3 seconds down, 2 second hold and then 3 seconds up.. for me that's alot of time without oxygen under heavy load with only a few seconds to catch my breath and start the next rep. I can see where that underwater work would transfer over to my land work.
B: Three sets with 2 1.5pood KB(53 pounds) and then one set at 20kg or 44 pounds -
16 steps for each set - Unbroken/Unbroken/12-4/Unbroken
These were very nasty! Breathing heavy after each set.
PM Results
Thought I did a good job on pacing out the 70, 80 and 90% efforts. Not a very efficient runner so these types of workout are tough... I was able to achieve pretty good pose form for about 200m on each run but as I fatigued I lost form and I was trying to stay on pace. I look forward to improving this as this area is probably the biggest of my many weaknesses!
70% - 1:35
80% - 1:30
90% - 1:25
80% - 1:28
70% - 1:33
Calves are pretty sore but feel pretty good other than that. Looking forward to resting tomorrow!
AM:
A) Front Squat @ 32X2; 4-6 reps, rest 3 mins x 4
B) Walking Lunges w/ KB in Front Rack; 16 steps, rest :90 x 4
C) Weighted Chin Ups (10% of Body Weight) @ 21X1; AMRAP(-1); rest 3 mins x 3
PM:
Run 400m @ 70%
-rest 3 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 90%
-rest 5 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 70%
-rest 3 mins.
AM Results
A: 185 x 4/175 x 4/x4/x4 - that 2 second pause in the bottom is nasty. Focused on staying very tight in the bottom. This movement felt very hypoxic to me.. I held my breath for the entire movement - 3 seconds down, 2 second hold and then 3 seconds up.. for me that's alot of time without oxygen under heavy load with only a few seconds to catch my breath and start the next rep. I can see where that underwater work would transfer over to my land work.
B: Three sets with 2 1.5pood KB(53 pounds) and then one set at 20kg or 44 pounds -
16 steps for each set - Unbroken/Unbroken/12-4/Unbroken
These were very nasty! Breathing heavy after each set.
PM Results
Thought I did a good job on pacing out the 70, 80 and 90% efforts. Not a very efficient runner so these types of workout are tough... I was able to achieve pretty good pose form for about 200m on each run but as I fatigued I lost form and I was trying to stay on pace. I look forward to improving this as this area is probably the biggest of my many weaknesses!
70% - 1:35
80% - 1:30
90% - 1:25
80% - 1:28
70% - 1:33
Calves are pretty sore but feel pretty good other than that. Looking forward to resting tomorrow!
November 4, 2011
Friday Training
A) Hard 300m Shuttles with a 50m Turn Around, rest 7mins x 4
rest 10 minutes
B) Prowler Push for as many meters in :60, rest 7mins x 4
rest 10 minutes
C) GHD Situps x 12. rest 1min x 3
Results
A) Complete - felt like my form was spot on here.
B) Complete at 185# - wrong form, need to get lower, back flat
C) Complete - fast and explosive
rest 10 minutes
B) Prowler Push for as many meters in :60, rest 7mins x 4
rest 10 minutes
C) GHD Situps x 12. rest 1min x 3
Results
A) Complete - felt like my form was spot on here.
B) Complete at 185# - wrong form, need to get lower, back flat
C) Complete - fast and explosive
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