Training Log Archive: dieterkrepsIn the 7 days ending Aug 6, 2016:
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Saturday Aug 6, 2016 #
9 AM
Running 3:00:00 [5]
slept:8.0
Beach Day
Preact/WU
2x (100m @ 100% with 5 mins, 10x20m Beach Flags on 1:15) with 5 mins
Great, hard workout. Body felt good. Felt fast and powerful. Flags turn technique wasn't great. I did feel a little rushed with the short rest between flags which might have caused a bit of a tech breakdown.
Gym
Squat Jumps 3x5/s @ 50 lbs
Lateral Bound to SL Vert Jump 3x3/s
RFE 3x5 @ 50lbs
RFE Jumps 3x5
Pallof Press 3x10s /s
SLDL 2x5 @ 40lbs
DB Snatch 2x5 @ 40lbs
1/2 Kneel Cable Chop 2x5
Preact/WU
2x (100m @ 100% with 5 mins, 10x20m Beach Flags on 1:15) with 5 mins
Great, hard workout. Body felt good. Felt fast and powerful. Flags turn technique wasn't great. I did feel a little rushed with the short rest between flags which might have caused a bit of a tech breakdown.
Gym
Squat Jumps 3x5/s @ 50 lbs
Lateral Bound to SL Vert Jump 3x3/s
RFE 3x5 @ 50lbs
RFE Jumps 3x5
Pallof Press 3x10s /s
SLDL 2x5 @ 40lbs
DB Snatch 2x5 @ 40lbs
1/2 Kneel Cable Chop 2x5
Friday Aug 5, 2016 #
4 PM
off day 1:00:00 [3]
slept:8.0
Pool
2x (90s with 30s, 75, 60, 45, 30, 15 with 15s) with 45s
Good hard pool recovery day. Legs are feeling decent this week with the exception of Monday.
Ryles strength/power
Roll/Stretch
2x (90s with 30s, 75, 60, 45, 30, 15 with 15s) with 45s
Good hard pool recovery day. Legs are feeling decent this week with the exception of Monday.
Ryles strength/power
Roll/Stretch
Thursday Aug 4, 2016 #
off day 1:00:00 [3]
slept:4.0
Off Day
20 mins strong elliptical
Ryle's strength/power
Stretch/Roll
Got no sleep the night before and dragged ass all day.
Found the last bit of energy available to me to get in a short but quality off day session.
Body is coming back to me, I feel like I'm going to be good and strong for nats.
20 mins strong elliptical
Ryle's strength/power
Stretch/Roll
Got no sleep the night before and dragged ass all day.
Found the last bit of energy available to me to get in a short but quality off day session.
Body is coming back to me, I feel like I'm going to be good and strong for nats.
Wednesday Aug 3, 2016 #
4 PM
Running 3:00:00 [5]
slept:8.0
Speed Endurance
Preact/WU
60m, 50m, 40m flying - 3mins
2x (200m with 2 mins, 150 with 90sec, 100) with 6 mins
times for main set
25.2, 19.1, ?(I felt like I was flying on this 100, but I buggered up my watch)
26.5, 20.1, 13.0
The first set was pretty good, and felt fairly effortless. But obviously, the second set was a different story. I gave it hell, but it hurt. Tried to keep good form and just keep driving and stay relaxed, but it was in slow motion. Body felt good though. Legs were feeling strong.
Gym
Power Bench 3x4 @ 155
MB Chest Throws 3x6
Power Pull Up 3x6
Narrow Power Push Up 3x8
Ab Roll 3x6
High Pulls 2x5 @ 155
Landmines 2x5/s @ ?
1/2 Kneel Cable Lift 2x5/s
Feeling good right now. 22 days til Nationals.39 days til Worlds.
Preact/WU
60m, 50m, 40m flying - 3mins
2x (200m with 2 mins, 150 with 90sec, 100) with 6 mins
times for main set
25.2, 19.1, ?(I felt like I was flying on this 100, but I buggered up my watch)
26.5, 20.1, 13.0
The first set was pretty good, and felt fairly effortless. But obviously, the second set was a different story. I gave it hell, but it hurt. Tried to keep good form and just keep driving and stay relaxed, but it was in slow motion. Body felt good though. Legs were feeling strong.
Gym
Power Bench 3x4 @ 155
MB Chest Throws 3x6
Power Pull Up 3x6
Narrow Power Push Up 3x8
Ab Roll 3x6
High Pulls 2x5 @ 155
Landmines 2x5/s @ ?
1/2 Kneel Cable Lift 2x5/s
Feeling good right now. 22 days til Nationals.39 days til Worlds.
Tuesday Aug 2, 2016 #
4 PM
Running 2:00:00 [3]
slept:7.0
Fitness Day
Preact/WU
10 x 100m with 1 min
Legs felt pretty heavy. Not an amazing workout. Really hot out too.
Had a good stretch after ward - hopefully that's all I needed.
Preact/WU
10 x 100m with 1 min
Legs felt pretty heavy. Not an amazing workout. Really hot out too.
Had a good stretch after ward - hopefully that's all I needed.
Sunday Jul 31, 2016 #
11 AM
Running 2:30:00 [3]
slept:7.0
Travelling Monday Aug 1st so doing the workout a day early.
Unfortunately I kinda made this up since I was going a day early. Was feeling pretty sick too so motivation and high level thinking were at a dangerously low level.
25 mins on the bike, increasing intensity throughout.
Gym
Power Clean 3x3 @ 1) 155lbs 2) 165lbs 3) 175lbs
Hip Openers 3x5/s
Barbell Glute Bridge 3x4 @ 305lbs
Burpees 3x5
Cable Pull Thrus 2x8
MB Slams 2x8/s MB Mt Climbers 4x40
Unfortunately I kinda made this up since I was going a day early. Was feeling pretty sick too so motivation and high level thinking were at a dangerously low level.
25 mins on the bike, increasing intensity throughout.
Gym
Power Clean 3x3 @ 1) 155lbs 2) 165lbs 3) 175lbs
Hip Openers 3x5/s
Barbell Glute Bridge 3x4 @ 305lbs
Burpees 3x5
Cable Pull Thrus 2x8
MB Slams 2x8/s MB Mt Climbers 4x40