Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 3, 2016:
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Sunday Jan 3, 2016 #
Note
slept:7.0
broken sleep. another rough one with with Fi. she may have a bit of a cold.
scratchy throat.. hope i'm not getting sick.
sore from chopping wood.
scratchy throat.. hope i'm not getting sick.
sore from chopping wood.
9 AM
Running 50:00 [3] 7.2 mi (6:57 / mi) +250ft 6:43 / mi
shoes: Hoka Clifton v2 (GRN)
family jog on the river... stoked.
suunto ambit3 shit the bed. totally locked up. sweet.
suunto ambit3 shit the bed. totally locked up. sweet.
Saturday Jan 2, 2016 #
Note
slept:7.0
rough night of sleep and up with Fi for the day at 530. full on party mode.
8 AM
Cycling-Trainer 1:10:00 [3] 18.0 mi (15.4 mph)
trainer session with maggie while fi napped
15' wu w/ spin ups
10'-8'-6'-4'-2' Big Gear
3' between intervals as 1' ez, 1' hard, 1'ez
10' cd
15' wu w/ spin ups
10'-8'-6'-4'-2' Big Gear
3' between intervals as 1' ez, 1' hard, 1'ez
10' cd
Friday Jan 1, 2016 #
Note
slept:8.5
whoa... epic sleep and first night and we got through the first night without Fi.
C • GOLD 1
8 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +535ft 13:17 / mi
wu & cd
Strength/Core 1:00:00 [3]
Big Mountain Session 5 - ass kicker...
Obj: Strength/Work Capacity
Warm up:
5 Rounds
10x Back Squat #75
10x Push ups
10x Situps
Hip Flexor + Instep Stretch
Training:
(1) 6 Rounds
5x Back Squat #115
4x Scotty Bob #20
3/3/3 Toe Touch Complex
(2) 10 Rounds
8x Front Squat #65
50x Step ups @ 20" Box
30 Seconds Rest
Sprint to the rest each round
(3) 4 Rounds
10x Ankles to Bar
5x Barbell Roll out (Barbell with 5# Plates)
20x Russian Twist #26
10x Back Extensions
Obj: Strength/Work Capacity
Warm up:
5 Rounds
10x Back Squat #75
10x Push ups
10x Situps
Hip Flexor + Instep Stretch
Training:
(1) 6 Rounds
5x Back Squat #115
4x Scotty Bob #20
3/3/3 Toe Touch Complex
(2) 10 Rounds
8x Front Squat #65
50x Step ups @ 20" Box
30 Seconds Rest
Sprint to the rest each round
(3) 4 Rounds
10x Ankles to Bar
5x Barbell Roll out (Barbell with 5# Plates)
20x Russian Twist #26
10x Back Extensions
2 PM
Running 38:00 [3] 4.4 mi (8:38 / mi) +472ft 7:50 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
easy jog at SV with ruby. still a ton of snow out there and some mud. fun run and just stoked to be pain free and back running with the pup.
Thursday Dec 31, 2015 #
Note
slept:8.0
broken sleep. up with Fi-monster a handful of times. party time.
lower leg feels good. body feeling the Big Mountain workouts. this programs either going to make me stronger than ever or completely destroy me. time will tell.
lower leg feels good. body feeling the Big Mountain workouts. this programs either going to make me stronger than ever or completely destroy me. time will tell.
8 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
easy spin on the trainer with maggie. loosening and warming.
9 AM
Strength/Core 45:00 [3]
Big Mountain Session 4 - another ass kicker... this will be the theme i'm sure. loving it though. tired, sore but pushing through.
Obj: Work Capacity
Warm up:
5 Minute Sandbag Getup #40
Training:
(1) 8 Rounds for Time
4x Sandbag Clean and Squat each side - 8x Total #40
5x Ankles to Bar
8x Touch/Jump/Touch
3x Scotty Bobs#20
(2) 4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
(3) 2 Rounds
30 Second Jane Fonda each leg
Obj: Work Capacity
Warm up:
5 Minute Sandbag Getup #40
Training:
(1) 8 Rounds for Time
4x Sandbag Clean and Squat each side - 8x Total #40
5x Ankles to Bar
8x Touch/Jump/Touch
3x Scotty Bobs#20
(2) 4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
(3) 2 Rounds
30 Second Jane Fonda each leg
Wednesday Dec 30, 2015 #
Note
slept:8.0
decent sleep. woke up at 6 feeling rested. no work until next monday. so stoked.
7 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +496ft 13:37 / mi
wu & cooldown "hike" on treadmill.
Strength/Core 1:00:00 [3]
Big Mountain Session 3 - gnarly... i'm going to be sore for sure.
Obj: Strength
Warm up:
4 Rounds
Barbell Complex @ 45#
Instep Stretch
Training:
(1) 6 Rounds
4x Front Squat #95
3x Squat Jumps
5x Shoulder Scarecrow @ 2.5#
(2) 6 Rounds
8x Hinge Lift #135
5x Bench Press - subbed floor press #20 kb
3/3/3 Toe Touch Complex
(3) 4 Rounds
20x Situps
45 Second Front Bridge
5x Kneeling Plate Halfmoon @ 25#
10x Face Down Back Extensions
band stretching & mobility
Obj: Strength
Warm up:
4 Rounds
Barbell Complex @ 45#
Instep Stretch
Training:
(1) 6 Rounds
4x Front Squat #95
3x Squat Jumps
5x Shoulder Scarecrow @ 2.5#
(2) 6 Rounds
8x Hinge Lift #135
5x Bench Press - subbed floor press #20 kb
3/3/3 Toe Touch Complex
(3) 4 Rounds
20x Situps
45 Second Front Bridge
5x Kneeling Plate Halfmoon @ 25#
10x Face Down Back Extensions
band stretching & mobility
3 PM
Running 31:00 [3] 4.1 mi (7:34 / mi) +230ft 7:11 / mi
shoes: Hoka Clifton #4 (ORG)
easy jog on the hood paths. work the yaktrax because there is still a lot of snow and ice out there. they worked really well.
saw huge fucking elk about 1 mile from home. unreal. caught me off guard. it was HUGE... and just sitting about 15ft from the path. kinda sketchy.
saw huge fucking elk about 1 mile from home. unreal. caught me off guard. it was HUGE... and just sitting about 15ft from the path. kinda sketchy.
Tuesday Dec 29, 2015 #
Note
slept:8.5
great night of sleep. Fi up once... super quick.
already sore from yesterday's workout. stoked.
Lower leg has been rock solid.
already sore from yesterday's workout. stoked.
Lower leg has been rock solid.
7 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
15' wu with spin ups
10 x 3' w/ 1' recover
odd - BG
even - tempo
felt good this morning.
10 x 3' w/ 1' recover
odd - BG
even - tempo
felt good this morning.
8 AM
Strength/Core 25:00 [3]
Big Mountain Session 2
4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
15x Hamstring Hell each leg
4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
15x Hamstring Hell each leg
4 PM
Hike 45:00 [3] 2.5 mi (18:00 / mi) +1575ft 11:16 / mi
shoes: Hoka Clifton #4 (Grey)
Threw in some running...
10' warm up ramping up grade
6x5' as 1' run 10% @ 5.0, 4' hike 15% @ 3.0
5' cd
Felt good.
10' warm up ramping up grade
6x5' as 1' run 10% @ 5.0, 4' hike 15% @ 3.0
5' cd
Felt good.
Monday Dec 28, 2015 #
Note
slept:7.0
rough night with Fi. up from 230-4 and a few other time throughout the night. tired!
decided to start the SSD Big Mountain plan today... and go all in. 5 days a week. After looking it over it has a lot of barbell work which is what i want and this is the time of the year for a plan like this. stoked on it.
decided to start the SSD Big Mountain plan today... and go all in. 5 days a week. After looking it over it has a lot of barbell work which is what i want and this is the time of the year for a plan like this. stoked on it.
8 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +538ft 13:15 / mi
uphill walk on treadmill.
10' before workout, 10' after.
10' before workout, 10' after.
Strength/Core 45:00 [3]
Big Mountain Session 1 - awesome!
SESSION 1
Obj: Strength/Work Capacity
Warm up:
5 Rounds
10x Goblet Squat #35
10x Push ups
10x Situps
Instep Stretch
Training:
(1) 6 Rounds
4x Thrusters - increase load until 4x is hard, #65 - could up went heavier
then immediately
2x Burpees
Pigeon Stretch
(2) 6 Rounds
5x Walking Lunge each leg holding dumbbells 2 x #35 kb's
5x Scotty Bobs #8 - only had 8lb db's. lame. need to buy some today
3x Floor Slide
(3) 4 Rounds As fast as Possible
10x Hippity Hops each leg (20x touches total)
10x Weighted Situps #25
mobility work.
SESSION 1
Obj: Strength/Work Capacity
Warm up:
5 Rounds
10x Goblet Squat #35
10x Push ups
10x Situps
Instep Stretch
Training:
(1) 6 Rounds
4x Thrusters - increase load until 4x is hard, #65 - could up went heavier
then immediately
2x Burpees
Pigeon Stretch
(2) 6 Rounds
5x Walking Lunge each leg holding dumbbells 2 x #35 kb's
5x Scotty Bobs #8 - only had 8lb db's. lame. need to buy some today
3x Floor Slide
(3) 4 Rounds As fast as Possible
10x Hippity Hops each leg (20x touches total)
10x Weighted Situps #25
mobility work.
4 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
mellow trainer session
2 x 10 x 1 min on/off - 5' between rounds
on - alt standing BG & steady
2 x 10 x 1 min on/off - 5' between rounds
on - alt standing BG & steady