Training Log Archive: verticalwanderer

Warm Up
RRJ
10 Good Morning
RRJ
Burgener Warm Up with PVC (Down & Up, Elbows High & Outside, Muscle Snatch, Snatch Drops, Snatch Lands)


Lift
Clean (5-5-5) 95#-115#-115#

MetCon (20 min time cap) *grab a kettlebell!

Sprint (Gazebo & Back)
80 sit ups
60 air squats
Sprint (Gazebo & Back)
50 KB swings
30 lunges (15 ea leg)
Sprint (Gazebo & Back)
20 KB press (10 ea arm)
10 KB Goblet squats
Sprint (Gazebo & Back)


Felt a small muscle tear/strain on the front of my right quad during the first sprint. Enough pain to cause me to immediately slow down on the rest of the sprints. Resting, icing, rolling.

C • Monday, Feb. 1st 2

Felt good....lots of good active stretching

Warm up
RRJ
12 shoulder pass throughs
RRJ
20 leg swings (10 front/back; 10 side/side)
RRJ
10 OHS (PVC or naked bar)

Lift
Overhead Squat (OHS)
(5-5-5) 65#-65#-65#

Tabata (20 seconds work, 10 seconds rest)
Burpees
Leg Lifts
Squats
Russian Twists

8 rounds (16 minutes total)

Workout felt pretty easy

Warm up
RRJ
12 Shoulder Pass Throughs
RRJ
10 Good Mornings
RRJ
20 jumping jacks

No Lift

MetCon
Eva (light)

5 Rounds
600 m run (6.17) (Option: row 600 m if the screen works, if not, row 4 mins)
30 KB swings
30 pull ups

Used bands for most of the pull-ups. First Green, then moved to black. Afterwards, I felt like I should have pushed myself harder (ie done more pullups without the band, then more on the green before I moved to the black.....also felt like I should have run faster)

Run club 5k

Run 4: 3 mile easy run, relaxed, practice “good form running”. This can be 2.50 or 2.75 if you’re feeling a little fatigued – no worries at all.

Found out that GPS data is thrown off by the tunnel. GPS measured 3.4 miles and when I zoomed in on the map it showed a big "X" where the tunnel is...

Splits according to GPS:

Mile 1: 8:06
Mile 2: 8:04
Mile 3: 7:36

Felt good...was nice to run in an "event" like this for some extra motivation.

RX:
Run 3: Hill (incline) treadmill walk. 5 min walk warm up flat. Re-set treadmill, start walking comfortably, and begin to increase incline until you are at 10%. Hold incline and play with pace, but don’t look at the info, cover it with a shirt or towel. I want you to feel the walk, not look at the numbers. Get to medium effort, not out of breath hard, but comfortably hard. When you feel you’ve reached that pace, look at pace, and go for minimum of 20 min. Let me know what that pace ends up being. Cool off 5 min. flat.

Actual:

walked 5 min (.25miles)
cleared treadmill
set to 3.5, and added 1% per min for 10 min
covered display
added speed until comfortable
ended up at 4.0 for most of walk (bounced up and down in speed a little)
walked 56min22sec 3.69 miles (until DFAC was about to close)
cleared and walked 5 min flat (.25 miles)

felt really good....was a great idea to cover the display...made the workout feel a lot shorter since I wasn't watching the time or miles drag by...

Run 1: 3 miles (long run) easy, relaxed. Shake your arms out if you need to, make sure your shoulders aren’t tightening up. Try to practice some of the “good form running”, see how it feels.

Ran mostly around RS.
Light rain, cool. Felt really good. Took it very easy the entire time. concentrated on shorter stride than usual with mid-foot strike.

Splits:

1: 9:19
2: 9:28
3: 9:18

Overall 9:22

Warm Up

RRJ
10 GHD back extensions
RRJ
Good Mornings (PVC or naked bar)
RRJ
Overhead squats (PVC)

Lift
Shoulder to OH (strict press or push press)- 5-5-5, 115#-125#-135#


Strength Day

Deadlift
Hang Clean
Thruster
Back Squat
Push Press


Do ea move one at a time, 6x in a row 115# (too much)
Rest 60 sec
Do ea move one at a time, 6x in a row 95#
Rest 60 sec
Do ea move one at a time, 4x in a row 95#
Rest 60 sec
Do ea move one at a time, 4x in a row 95#
Rest 60 sec
Do ea move one at a time, 2x in a row 95#
Rest 60 sec
Do ea move one at a time, 1x 95#

Done

Abs!!

Felt good....was VERY close to skipping and so glad I did not ;)

Intermediate Yoga Class with Melinda as teacher.

Run 2: 10 min super easy warm up running, then 8 flat sprints at ??? pace (I will do it with you and time so we can get some base times down) 10 min cool down run.

Slow run from SDA-B around 6.17 to Prison gym (approx 10 min, approx 1 mile.)

8 Sprints from N. Wall to Prison Gym (walk back to N Wall between each set for approx 2 min rest):

23.8
Missed it! Oops :(
26.0
26.2
26.5
27.8
28.4
26.9

Slow walk/jog from Prison gym, back around 6.17, back to SDA-B.

Snow/rain mix....sprints felt good, but I felt myself starting to drag toward the last few. Legs felt really "heavy" on the jog home. Used foam roller for 10 min after I got home and that felt good.