May 31, 2007
CPMP - 10 reps in 5:08
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 5
Behind the neck band pull-aparts x 12
Scap Pushups x 15
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 155 x 0, 155 x 0
Ring Dips - BW x 3, BW+50# vest x 2, 3, 2, 2, 3
(Superset with full rest - 60 seconds)
pullups - BW x 3, BW+50#vest x 3, 3, 2, 2, 3
Neutral Grip Incline DB Bench Press - 80 x 8, 80 x 8, 80 x 6
(superset with full rest - 60 seconds)
Seated Cable Row - 170 x 8, 170 x 8, 170 x 6
Foot mobility drills ~25m
100m strides x 6 - accidentally erased the times out of my watch
nike+ calibration:
400m walk
400m run
400m walk
Notes:
PS - 155 just wasn't in me today so I just stopped after 2 attempts.
Dips - 50# didn't actually feel that much heavier than the 30# vest, once I can do 5 sets of 3 I'll either add reps or sets?
Pullups - Felt great
Strides - Did the 1st stride barefoot, then the other 5 with shoes.
Nike+ calibration - I used the track to recalibrate the nike+ thing and apparently I was off by 40m's per 400m's, meaning it would say I had run 360m when I actually had run 400m, that adds up to a lot after a mile or 2, so if it tells me I ran 3 miles, in reality I ran closer to 3.3 miles?
-Knee pain- After I finished all that above stuff my right knee feels a bit puffy, I had no problems during all that stuff, so I plan on icing it as much as possible tonight and hope it's 100% by Saturday morning (2 mile test).
Thursday, May 31, 2007
Tuesday, May 29, 2007
May 29, 2007
May 29, 2007
CPMP - 1 set of 4 reps - 2:30/7 min
Quadruped Posterior Rocking
Inverted Hamstring (backward)
Forward Lunge elbow to instep (walking)
Knee hug (walking)
Pillar March (in place)
Burgener WU- 45 x 1
PS + OHS - 45 x 5, 45 x 5, 95 x 4, 150 x 3 (Another PR!!), 150 x 3(bad release, shin = hurt), 150 x 3
Rings Dips - bw x 3, bw+30# vest x 3, 3, 2, 3, 3
(Superset with full rest - 60 seconds)
Pullups - bw x 3, bw+30# vest x 3, 3, 2, 3, 3
Run #2 revisited - 1:00 on/1:00 off -
Total distance - 3.02 miles??
Total running distance - 2.27 miles??
Total walking distance - 0.75 miles??
Stretching - Comprehensive lower body stretching - 15 minutes
Notes:
-This was supposed to be a Power day but the b-ball court was off limits so I switched it.
-Power Snatch - Another PR! 3 PR's in less than 2 weeks, talk about improvements due to refining technique.
-OHS- Felt great, no problems other than a bad release on the 2nd heavy set and my shin wasn't very happy with me after that
-PU's/Dips - Felt great, not too taxing but not a breeze either.
-Run #2 revisited - So 2 weeks later I end up with the exact same time, BUT I really think I need to recalibrate the Nike+ sensor, at what I am almost positive is a 0.75 mile mark, the sensor told me it was at 0.62 miles. However this isn't a bad thing since I'm actually running more than what the thing is measuring.
CPMP - 1 set of 4 reps - 2:30/7 min
Quadruped Posterior Rocking
Inverted Hamstring (backward)
Forward Lunge elbow to instep (walking)
Knee hug (walking)
Pillar March (in place)
Burgener WU- 45 x 1
PS + OHS - 45 x 5, 45 x 5, 95 x 4, 150 x 3 (Another PR!!), 150 x 3(bad release, shin = hurt), 150 x 3
Rings Dips - bw x 3, bw+30# vest x 3, 3, 2, 3, 3
(Superset with full rest - 60 seconds)
Pullups - bw x 3, bw+30# vest x 3, 3, 2, 3, 3
Run #2 revisited - 1:00 on/1:00 off -
Total distance - 3.02 miles??
Total running distance - 2.27 miles??
Total walking distance - 0.75 miles??
Stretching - Comprehensive lower body stretching - 15 minutes
Notes:
-This was supposed to be a Power day but the b-ball court was off limits so I switched it.
-Power Snatch - Another PR! 3 PR's in less than 2 weeks, talk about improvements due to refining technique.
-OHS- Felt great, no problems other than a bad release on the 2nd heavy set and my shin wasn't very happy with me after that
-PU's/Dips - Felt great, not too taxing but not a breeze either.
-Run #2 revisited - So 2 weeks later I end up with the exact same time, BUT I really think I need to recalibrate the Nike+ sensor, at what I am almost positive is a 0.75 mile mark, the sensor told me it was at 0.62 miles. However this isn't a bad thing since I'm actually running more than what the thing is measuring.
May 25, 2007
May 25, 2007
Foot mobility drills ~25m's
CPMP - 8 reps in 4:35
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 4
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 145 x 3 (Another PR!! in PS!!), 145 x 3, 145 x 3
SGDL on box - 135 x 3
DL on box - 135 x 2, 185 x 6, 185 x 6, 185 x 6, 185 x 3
(Superset with full rest - 60 seconds)
Ring Dips - BW x 5, 6, 6, 3
(Superset with full rest - 60 seconds)
pullups - BW x 6, 6, 6, 3
Sumo DL - 135 x 6
2 Rounds of the following:
1-Arm overhead DB Press - 40 x 12. 45 x 10
1 leg squat - 10 x 8, 10 x 8
DB Curl - 35 x 10, 35 x 8
Close Grip Bench - 95 x 12, 95 x 10
Standing Cable chop - 30 x 8L/R, 30 x 8L/R
Muscle Snatch - 45 x 8
Sotts Press - 45 x 2
Notes:
-Power Snatch - Anoter PR!!! 2 in the same week!
-OHS - 145 felt great!
-DL on a box - This felt really weird, focused on hip extension at the top rather than leaning back as I realized I often did
-Sumo DL - Haven't done these in a year? Felt good, scraped the heck out of my shins though.
Foot mobility drills ~25m's
CPMP - 8 reps in 4:35
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 4
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 145 x 3 (Another PR!! in PS!!), 145 x 3, 145 x 3
SGDL on box - 135 x 3
DL on box - 135 x 2, 185 x 6, 185 x 6, 185 x 6, 185 x 3
(Superset with full rest - 60 seconds)
Ring Dips - BW x 5, 6, 6, 3
(Superset with full rest - 60 seconds)
pullups - BW x 6, 6, 6, 3
Sumo DL - 135 x 6
2 Rounds of the following:
1-Arm overhead DB Press - 40 x 12. 45 x 10
1 leg squat - 10 x 8, 10 x 8
DB Curl - 35 x 10, 35 x 8
Close Grip Bench - 95 x 12, 95 x 10
Standing Cable chop - 30 x 8L/R, 30 x 8L/R
Muscle Snatch - 45 x 8
Sotts Press - 45 x 2
Notes:
-Power Snatch - Anoter PR!!! 2 in the same week!
-OHS - 145 felt great!
-DL on a box - This felt really weird, focused on hip extension at the top rather than leaning back as I realized I often did
-Sumo DL - Haven't done these in a year? Felt good, scraped the heck out of my shins though.
May 23, 2007
May 23, 2007
CPMP - 1 set of 6 reps - 3:09/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 10 reps - 9:47/10 min
Pillar bridge front - 30 second hold
Pillar bridge lateral - 30 second hold
Glute bridge marching (knee extension)
X-band walks
hip external rotation sidelying
Standing y's
CP Elasticity - 2 sets of 7 - 8:12/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Foot mobility drills ~25m's 3:00
Run #5 - 2 minute on/ 1 minute off, 30 minutes total
Total Distance - 3 miles
Total run distance ~2.5 miles
Total walk distance ~0.5 miles
Foam Rolling/Trigger point - 30 minutes upper body
Notes:
-CP Endurance Power 1 workout C
-Elasticity - Tried to do this barefoot in the basketball court but this was killing my feet, so I ended up throwing my shoes on.
-Run #5 - This seemed harder than it should have been, I was unable to get my speed up on the intervals, so total distance during the runs was only 2.5 miles in 20 minutes of work.
CPMP - 1 set of 6 reps - 3:09/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 10 reps - 9:47/10 min
Pillar bridge front - 30 second hold
Pillar bridge lateral - 30 second hold
Glute bridge marching (knee extension)
X-band walks
hip external rotation sidelying
Standing y's
CP Elasticity - 2 sets of 7 - 8:12/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Foot mobility drills ~25m's 3:00
Run #5 - 2 minute on/ 1 minute off, 30 minutes total
Total Distance - 3 miles
Total run distance ~2.5 miles
Total walk distance ~0.5 miles
Foam Rolling/Trigger point - 30 minutes upper body
Notes:
-CP Endurance Power 1 workout C
-Elasticity - Tried to do this barefoot in the basketball court but this was killing my feet, so I ended up throwing my shoes on.
-Run #5 - This seemed harder than it should have been, I was unable to get my speed up on the intervals, so total distance during the runs was only 2.5 miles in 20 minutes of work.
Wednesday, May 23, 2007
May 22, 2007 - Broken into 2 sessions due to time constraints
May 22, 2007 - Broken into 2 sessions due to time constraints
Session 1:
Row@6 - 500m - 1:44.3
CPMP: 8 reps
Hip abduction quadruped
adduction lying
leg over
reach, roll and lift - 10L/R, 10L/R
quadruped oblique crunch - 6L/R
tick tocks - 6L/R
scap pushup - 10, 15
30# weighted vest
Ring Dips - 2, 2, 2, 2
(Superset with full rest - 60 sec)
Pullups - 2, 2, 2, 2
Ring support - 25 sec, 25 sec
Ring elbow lever work - 15 sec, 10 sec, 9 sec
Session 2:
Run 4 - Benchmark A - 2 miles
Time: ~15:30
Avg Speed - 7:45/mile
stick dislocates - 5, 5, 5, 5, 5,
Russian Pool mobility drill - 10L/R
Notes:
-Dips - Not too hard but it wasn't easy with the vest either, next time I'll either up the reps or sets but stay with the 30# for now
-Pullups - Easy
-Run 4 - The first 1/2 mile I was flying at 7 min/mile but a couple of times I slowed down to 9/mile near the end. I think I did better than 15:30 but I didn't remember to hit my stopwatch when I first started. This is better than my previous 2 mile effort on 5/6 at 19:00 but I also didn't have an asthma attack either so it's not a great comparison.
Session 1:
Row@6 - 500m - 1:44.3
CPMP: 8 reps
Hip abduction quadruped
adduction lying
leg over
reach, roll and lift - 10L/R, 10L/R
quadruped oblique crunch - 6L/R
tick tocks - 6L/R
scap pushup - 10, 15
30# weighted vest
Ring Dips - 2, 2, 2, 2
(Superset with full rest - 60 sec)
Pullups - 2, 2, 2, 2
Ring support - 25 sec, 25 sec
Ring elbow lever work - 15 sec, 10 sec, 9 sec
Session 2:
Run 4 - Benchmark A - 2 miles
Time: ~15:30
Avg Speed - 7:45/mile
stick dislocates - 5, 5, 5, 5, 5,
Russian Pool mobility drill - 10L/R
Notes:
-Dips - Not too hard but it wasn't easy with the vest either, next time I'll either up the reps or sets but stay with the 30# for now
-Pullups - Easy
-Run 4 - The first 1/2 mile I was flying at 7 min/mile but a couple of times I slowed down to 9/mile near the end. I think I did better than 15:30 but I didn't remember to hit my stopwatch when I first started. This is better than my previous 2 mile effort on 5/6 at 19:00 but I also didn't have an asthma attack either so it's not a great comparison.
Tuesday, May 22, 2007
May 21, 2007
May 21, 2007
CPMP - 6 reps in 4:09
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 3
PS+OHS - 45 x 5, 45 x 5, 95 x 4 140 x 3 (PR!! in PS!!), 140 x 3, 140 x 3
Front squat from the bottom - 180 x 1, 180 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5
1 leg Straight leg DL - 35 x 10, 35 x 10, 35 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 75 x 10, 75 x 10, 75 x 10
Rope Press down - 100 x 10, 105 x 10, 110 x 10
cable curl - 80 x 10, 85 x 10, 90 x 10
Reverse Crunch on Incline - 15, 15, 15
(triset with full rest at end - 60 seconds)
leaning db lateral raise - 20 x 12L/R
Foot mobility drills ~25m
100m strides x/1:00 rest - 27.53(barefoot), 22.78, 21.80, 22.15, 19.17, 19.93
Notes:
-Power Snatch - PR!!! I haven't snatched more than 135 ever, and the 140 felt really easy, I just really focused on chest up, chin out, heels and jump! (Thanks once again to DJ).
-OHS - 140 felt really good, had a problem stabilizing the weight at first but then it felt great. I can't wait for 145.
-FS from the bottom - 180 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - My advice from last week was to stick with 30#'s and of course I didn't! oops 35 was rough, definitely staying at 35!
-Neutral grip Incline DBpress - 75#'s was good, 80 is next!
-Foot mobility drills - I realized last time I did 50m's of each drill, oops, 25m's was still challenging but much easier than the 50m's
-Strides - Interesting, it wasn't full out but neither was I shuffling along either, the totally barefoot run was interesting also. My last 2 strides I sped up a little bit but I should have stayed at ~22.
CPMP - 6 reps in 4:09
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 3
PS+OHS - 45 x 5, 45 x 5, 95 x 4 140 x 3 (PR!! in PS!!), 140 x 3, 140 x 3
Front squat from the bottom - 180 x 1, 180 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5
1 leg Straight leg DL - 35 x 10, 35 x 10, 35 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 75 x 10, 75 x 10, 75 x 10
Rope Press down - 100 x 10, 105 x 10, 110 x 10
cable curl - 80 x 10, 85 x 10, 90 x 10
Reverse Crunch on Incline - 15, 15, 15
(triset with full rest at end - 60 seconds)
leaning db lateral raise - 20 x 12L/R
Foot mobility drills ~25m
100m strides x/1:00 rest - 27.53(barefoot), 22.78, 21.80, 22.15, 19.17, 19.93
Notes:
-Power Snatch - PR!!! I haven't snatched more than 135 ever, and the 140 felt really easy, I just really focused on chest up, chin out, heels and jump! (Thanks once again to DJ).
-OHS - 140 felt really good, had a problem stabilizing the weight at first but then it felt great. I can't wait for 145.
-FS from the bottom - 180 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - My advice from last week was to stick with 30#'s and of course I didn't! oops 35 was rough, definitely staying at 35!
-Neutral grip Incline DBpress - 75#'s was good, 80 is next!
-Foot mobility drills - I realized last time I did 50m's of each drill, oops, 25m's was still challenging but much easier than the 50m's
-Strides - Interesting, it wasn't full out but neither was I shuffling along either, the totally barefoot run was interesting also. My last 2 strides I sped up a little bit but I should have stayed at ~22.
Monday, May 21, 2007
May 18, 2007
May 18, 2007
stick dislocates - 5, 5, 5, 5, 5
band pull aparts - 5, 5
thoracic extension - 10, 10
CPMP - 1 set of 5 reps - 3:00/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
Pillar bridge front - 1:15
CP Prehab- 2 sets of 8 reps - 9:10/10 min
Pillar bridge front - 24 second hold
Pillar bridge lateral - 24 second hold
Glute bridge marching
X-band walks
adduction quadruped
abduction sidelying
Standing y's
CP Elasticity - 2 sets of 5 -7:49/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
1-arm GS swing - 12kg KB x 20 L/R
- 24 kg KB x 10L/R, 15L/R
2-arm GS swing - 24 kg kb x 30
Shaf KB complex:
Goblet squat
bootstrapper
crush press
2H swing
Done with 24 kg KB and descending ladder style 5,4,3,2,1
Total time: 8 minutes
Notes:
-GS swing - Definitely a bit different than the "hard style" took a little bit of getting used to
-Shaf's kb complex - bootstrappers with the 24 kg was rough, everything else wasn't bad at all. Definitely got a bit of sweat going.
stick dislocates - 5, 5, 5, 5, 5
band pull aparts - 5, 5
thoracic extension - 10, 10
CPMP - 1 set of 5 reps - 3:00/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
Pillar bridge front - 1:15
CP Prehab- 2 sets of 8 reps - 9:10/10 min
Pillar bridge front - 24 second hold
Pillar bridge lateral - 24 second hold
Glute bridge marching
X-band walks
adduction quadruped
abduction sidelying
Standing y's
CP Elasticity - 2 sets of 5 -7:49/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
1-arm GS swing - 12kg KB x 20 L/R
- 24 kg KB x 10L/R, 15L/R
2-arm GS swing - 24 kg kb x 30
Shaf KB complex:
Goblet squat
bootstrapper
crush press
2H swing
Done with 24 kg KB and descending ladder style 5,4,3,2,1
Total time: 8 minutes
Notes:
-GS swing - Definitely a bit different than the "hard style" took a little bit of getting used to
-Shaf's kb complex - bootstrappers with the 24 kg was rough, everything else wasn't bad at all. Definitely got a bit of sweat going.
May 16, 2007
May 16, 2007
CPMP: 6 reps
Hip abduction quadruped
adduction lying
leg over
reach roll and lift
scap pushup - 12, 12, 12
Burgerner WU - 45 x 1
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 135 x 3, 135 x 3
Ring Dips - 3, 3, 3, 2, 3
(Superset with full rest - 60 sec)
Pullups - 3, 3, 3 ,3 , 3
Run 3 - 7 minutes on/3 minutes off repeat twice:
Interval 1 - 0.92 miles, speed ~7:36.5/mile
Interval 2 - 0.9 miles, speed ~7:46.6/mile
Interval 3 - 0.79 miles , speed ~8:51.6/mile
AIS stretches
Calf, hamstring, adductor, abductor, hip flexor, chest,
hip mobility
muscle snatch - 45 x 5
Notes:
-OHS- The power snatch was hard, the squat was pretty light, my snatch technique is not great. At some point I need to work on these.
-Run 3 - The last interval was hard! It was an effort of will to keep going but I made it!
CPMP: 6 reps
Hip abduction quadruped
adduction lying
leg over
reach roll and lift
scap pushup - 12, 12, 12
Burgerner WU - 45 x 1
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 135 x 3, 135 x 3
Ring Dips - 3, 3, 3, 2, 3
(Superset with full rest - 60 sec)
Pullups - 3, 3, 3 ,3 , 3
Run 3 - 7 minutes on/3 minutes off repeat twice:
Interval 1 - 0.92 miles, speed ~7:36.5/mile
Interval 2 - 0.9 miles, speed ~7:46.6/mile
Interval 3 - 0.79 miles , speed ~8:51.6/mile
AIS stretches
Calf, hamstring, adductor, abductor, hip flexor, chest,
hip mobility
muscle snatch - 45 x 5
Notes:
-OHS- The power snatch was hard, the squat was pretty light, my snatch technique is not great. At some point I need to work on these.
-Run 3 - The last interval was hard! It was an effort of will to keep going but I made it!
Tuesday, May 15, 2007
New Plan
Plan:
-Core Performance Endurance Book - Basic Program replacing their strength training stuff with my own.
-Running Template from James Evans 2-3 times per week
-Strength days will be what I have been doing.
-Pullups+dips are following what Robb did with his fighter in the PM - 3-5 sets of 2-3 reps, first 2 weeks will be unweighted. 2x/week
-OHS's according to what Peter and I had discussed earlier
-Sprints - on the strength day perhaps a set of 25m-100m sprints totaling no more than 400m in total distance.
Goal:
-Get my running up to speed while still having fun in the gym.
-Increase pullup/dip ability
My made up template is to be as follows:
Odd weeks
Day 1 - off
Day 2 - CP Power + Run
Day 3 - Dips, pullups and OHS's + Regeneration
Day 4 - My own strength program as I've been doing + sprints
Day 5 - dips, pullups + regeneration
Day 6 - Power + Run
Day 7 - Regeneration + Run??
Even Weeks
Day 1 - off
Day 2 - OHS's + My own strength program as I've been doing + sprints
Day 3 - Dips, pullups + Regeneration
Day 4 - Power + Run
Day 5 - dips, pullups + regeneration
Day 6 - OHS's + My own strength Program
Day 7 - Regeneration + Run
Most of the moves are easy and progression will follow rapidly.
This might be too much, I'll tailor it after I try it out. I need to make sure I get my stretching and stuff in and stop skipping out.
-Core Performance Endurance Book - Basic Program replacing their strength training stuff with my own.
-Running Template from James Evans 2-3 times per week
-Strength days will be what I have been doing.
-Pullups+dips are following what Robb did with his fighter in the PM - 3-5 sets of 2-3 reps, first 2 weeks will be unweighted. 2x/week
-OHS's according to what Peter and I had discussed earlier
-Sprints - on the strength day perhaps a set of 25m-100m sprints totaling no more than 400m in total distance.
Goal:
-Get my running up to speed while still having fun in the gym.
-Increase pullup/dip ability
My made up template is to be as follows:
Odd weeks
Day 1 - off
Day 2 - CP Power + Run
Day 3 - Dips, pullups and OHS's + Regeneration
Day 4 - My own strength program as I've been doing + sprints
Day 5 - dips, pullups + regeneration
Day 6 - Power + Run
Day 7 - Regeneration + Run??
Even Weeks
Day 1 - off
Day 2 - OHS's + My own strength program as I've been doing + sprints
Day 3 - Dips, pullups + Regeneration
Day 4 - Power + Run
Day 5 - dips, pullups + regeneration
Day 6 - OHS's + My own strength Program
Day 7 - Regeneration + Run
Most of the moves are easy and progression will follow rapidly.
This might be too much, I'll tailor it after I try it out. I need to make sure I get my stretching and stuff in and stop skipping out.
May 14, 2007
May 14, 2007
CPMP - 1 set of 4 reps - 2:42/7 min
Quadruped posterior Rocking
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 6 reps - 5/10 min
Pillar bridge front - 18 second hold
Pillar bridge lateral - 18 second hold
Glute bridge marching
Standing y's
CP Elasticity - 2 sets of 3 -6/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Run 2 - 1 min on, 1 min off, 30 minutes. - Total distance 4.87 km ~= 3.03 miles
Foam Rolling - 30 minutes all lower body
Notes:
-All moves derived from Core Performance Endurance, I'm going to somewhat follow the template outlined in the book following the basic program for all movement prep, prehab, elasticity and regeneration(w/ no runs).
-MP, Prehab, Elasticity - Move up to Level 1, B next time
-Run #2 - This was harder than I thought it would be, the suck factor became apparent 1/3 of the way through. I was able to keep my 400m pace(3:30/km) for the first few intervals but by the end I had slowed down to ~4:15/km. I was surprised that the 30 minutes actually flew by.
CPMP - 1 set of 4 reps - 2:42/7 min
Quadruped posterior Rocking
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 6 reps - 5/10 min
Pillar bridge front - 18 second hold
Pillar bridge lateral - 18 second hold
Glute bridge marching
Standing y's
CP Elasticity - 2 sets of 3 -6/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Run 2 - 1 min on, 1 min off, 30 minutes. - Total distance 4.87 km ~= 3.03 miles
Foam Rolling - 30 minutes all lower body
Notes:
-All moves derived from Core Performance Endurance, I'm going to somewhat follow the template outlined in the book following the basic program for all movement prep, prehab, elasticity and regeneration(w/ no runs).
-MP, Prehab, Elasticity - Move up to Level 1, B next time
-Run #2 - This was harder than I thought it would be, the suck factor became apparent 1/3 of the way through. I was able to keep my 400m pace(3:30/km) for the first few intervals but by the end I had slowed down to ~4:15/km. I was surprised that the 30 minutes actually flew by.
May 13, 2007
May 13, 2007
Rest - 60 minute massage - My wife was so appreciative of all the Mothers day stuff she ended up giving me a massage! It pays to bust your hump around the house I guess!
May 12, 2007
Rest - Supposed to go running with one of my team members but my allergies were kicking my butt so I took some medicine and called him to cancel.
Rest - 60 minute massage - My wife was so appreciative of all the Mothers day stuff she ended up giving me a massage! It pays to bust your hump around the house I guess!
May 12, 2007
Rest - Supposed to go running with one of my team members but my allergies were kicking my butt so I took some medicine and called him to cancel.
May 11, 2007
May 11, 2007
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 130 x 3, 130 x 3, 130 x 3
Metcon EDT style - 5 rounds - 45 seconds rest after each round
snatch grip deadlift - 95 x 6
chin up - 6
single leg squat to bench - L/R - 6
1-arm standing db overhead press - 40 x 6
Total time: 14:26
external db rotation - 15 x 12, 15 x 12, 15 x 12
Half Kneeling Chops - 30 x 12, 30 x 12, 30 x 12
Notes:
-PS+OHS - 130 felt a bit wobbly on power snatching it up but once I stabilized the overhead squat portion felt good.
-EDT circuit- This felt pretty good, was aiming for a total of 30 reps, and increased the reps/round by one.
-Half Kneeling Chops - Still not done correctly upon reviewing the video online, need to really get these down better.
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 130 x 3, 130 x 3, 130 x 3
Metcon EDT style - 5 rounds - 45 seconds rest after each round
snatch grip deadlift - 95 x 6
chin up - 6
single leg squat to bench - L/R - 6
1-arm standing db overhead press - 40 x 6
Total time: 14:26
external db rotation - 15 x 12, 15 x 12, 15 x 12
Half Kneeling Chops - 30 x 12, 30 x 12, 30 x 12
Notes:
-PS+OHS - 130 felt a bit wobbly on power snatching it up but once I stabilized the overhead squat portion felt good.
-EDT circuit- This felt pretty good, was aiming for a total of 30 reps, and increased the reps/round by one.
-Half Kneeling Chops - Still not done correctly upon reviewing the video online, need to really get these down better.
Wednesday, May 09, 2007
May 8, 2007
May 8, 2007
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
scap pushup - 15, 15
OHS - 45 x 5, 45 x 5, 95 x 4, 125 x 3, 125 x 3, 125 x 3
Sotts Press - 45 x 5
Front squat from the bottom - 175 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5
1 leg Straight leg DL - 30 x 8, 30 x 8, 30 x 10
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 70 x 10, 70 x 10, 70 x 10
Barbell curl - 85 x 6, 85 x 6, 85 x 5
(superset with full rest - 60 seconds)
Reverse Crunch on Incline - 15, 15, 15
Foot mobility drills
400m run - to calibrate Ipod+nike thing
400 m walk - to calibrate Ipod+nike thing
Run #1 - 15 minutes - Distance 2.9 km's ~1.8 miles
Notes:
-OHS - 125 felt good
-FS from the bottom - 175 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - Stick with 30#'s
-Incline press - 70#'s was hard but doable, I'll try 75#'s next week
-Run - I managed to keep my speed low enough that I completed all 15 minutes without stopping except for the stoplights but I kept my feet moving. Used my new ipod+ thing which was kind of cool as it's a pedometer attachment to the ipod, it calculates pace and it has voice telling you how far you've gone or how much time you have left. PRetty neat.
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
scap pushup - 15, 15
OHS - 45 x 5, 45 x 5, 95 x 4, 125 x 3, 125 x 3, 125 x 3
Sotts Press - 45 x 5
Front squat from the bottom - 175 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5
1 leg Straight leg DL - 30 x 8, 30 x 8, 30 x 10
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 70 x 10, 70 x 10, 70 x 10
Barbell curl - 85 x 6, 85 x 6, 85 x 5
(superset with full rest - 60 seconds)
Reverse Crunch on Incline - 15, 15, 15
Foot mobility drills
400m run - to calibrate Ipod+nike thing
400 m walk - to calibrate Ipod+nike thing
Run #1 - 15 minutes - Distance 2.9 km's ~1.8 miles
Notes:
-OHS - 125 felt good
-FS from the bottom - 175 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - Stick with 30#'s
-Incline press - 70#'s was hard but doable, I'll try 75#'s next week
-Run - I managed to keep my speed low enough that I completed all 15 minutes without stopping except for the stoplights but I kept my feet moving. Used my new ipod+ thing which was kind of cool as it's a pedometer attachment to the ipod, it calculates pace and it has voice telling you how far you've gone or how much time you have left. PRetty neat.
Wednesday, May 02, 2007
May 2, 2007
May 2, 2007
Core Performance Movement Prep:
Hip abduction quadruped - 6 L/R
YTWL on bench - 5 x 8 for all 4 movements
quadruped posterior rocking - 8
Adduction sidelying - 8 L/R
Reach Roll - 8
X band walk - 8 L/R
Core Performance Movement Prep:
Hip crossover - knees bent - 6 L/R
Glute bridge - 10 L/R
Rotational fallout - 6 L/R
knee hug - 6 L/R
backward lunge - 6 L/R
knee hug lunge elbow to instep - 3 L/R
leg cradle - 6 L/R
inverted hamstring - 6 L/R
lateral squat - 6 L/R
Walked over to the track and did the following:
25m sprints - 4 sprints with 1 minute rests
400m sprints - 1:29 w/ 2x rest, 1:32 w/ 3x rest, 1:37
VMO band extension - 12 L/R, 12 L/R
behind the neck band pulldowns - 8, 12
Notes:
-New CP exercises - For something a little different, some felt great/odd, really taxing my balance at times.
-25m's - These felt fine.
-400m's - These felt crappy! 1:29 I think is a PR for me but even with a rest ratio of 2-3x my time still creeped up.
-Running - I really want to get started on the program James wrote up for me but I keep getting so discouraged whenever I go out and am unable to complete 15 minutes straight. I feel like I'm just unable to govern my pace when I'm running on the road, I'm possibly going to invest into a pedometer or something to kind of give me a gneral idea of how fast I am going.
Core Performance Movement Prep:
Hip abduction quadruped - 6 L/R
YTWL on bench - 5 x 8 for all 4 movements
quadruped posterior rocking - 8
Adduction sidelying - 8 L/R
Reach Roll - 8
X band walk - 8 L/R
Core Performance Movement Prep:
Hip crossover - knees bent - 6 L/R
Glute bridge - 10 L/R
Rotational fallout - 6 L/R
knee hug - 6 L/R
backward lunge - 6 L/R
knee hug lunge elbow to instep - 3 L/R
leg cradle - 6 L/R
inverted hamstring - 6 L/R
lateral squat - 6 L/R
Walked over to the track and did the following:
25m sprints - 4 sprints with 1 minute rests
400m sprints - 1:29 w/ 2x rest, 1:32 w/ 3x rest, 1:37
VMO band extension - 12 L/R, 12 L/R
behind the neck band pulldowns - 8, 12
Notes:
-New CP exercises - For something a little different, some felt great/odd, really taxing my balance at times.
-25m's - These felt fine.
-400m's - These felt crappy! 1:29 I think is a PR for me but even with a rest ratio of 2-3x my time still creeped up.
-Running - I really want to get started on the program James wrote up for me but I keep getting so discouraged whenever I go out and am unable to complete 15 minutes straight. I feel like I'm just unable to govern my pace when I'm running on the road, I'm possibly going to invest into a pedometer or something to kind of give me a gneral idea of how fast I am going.
Tuesday, May 01, 2007
May 1, 2007
May 1, 2007
Row @ 6 - 500m 2:02
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 6 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
walking quad same - 3 L/R
scap pushup - 15
wall slide - 10
OHS - 45 x 5, 45 x 5, 95 x 4, 120 x 3, 120 x 3, 120 x 3
sotts press - 45 x 5
Metcon EDT style - 6 rounds - 45 seconds rest after each round
pullup - neutral grip - 5, 5, 5, 5, 5, 5
single leg squat to bench - L/R - 5, 5, 5, 5, 5, 5
standing db overhead press - 40 x 5, 5, 5, 5, 5, 5
snatch grip deadlift - 95 x 5, 5, 5, 5, 5, 5
external db rotation - 10 x 10, 12.5 x 10, 12.5 x 10
Half Kneeling Chops - 50 x 10, 30 x 10
Run outside - run/walk - 2:36/1:00, 1:00/1:24, 1:00/1:00, 1:00/1:00, 0:30/1:00, 0:30/2:00, 0:45/0:45, 0:43
Total time: 16:14
Notes:
-It was great to get a workout in, no distractions just me and the gym.
-New CP exercises - For something a little different, some felt great/odd
-OHS - 120 didn't feel too great but was doable
-EDT circuit- This felt pretty good, was aiming for a total of 40 reps, but the pullups in the 6th round were broken.
-Half Kneeling Chops - 50 was too heavy, 30 was just right.
-Run - This was rough, it was supposed to be a 15-20 minute easy run but I got a stitch after the first run and I kept it low to try to get the stitch to go away.
Row @ 6 - 500m 2:02
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 6 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
walking quad same - 3 L/R
scap pushup - 15
wall slide - 10
OHS - 45 x 5, 45 x 5, 95 x 4, 120 x 3, 120 x 3, 120 x 3
sotts press - 45 x 5
Metcon EDT style - 6 rounds - 45 seconds rest after each round
pullup - neutral grip - 5, 5, 5, 5, 5, 5
single leg squat to bench - L/R - 5, 5, 5, 5, 5, 5
standing db overhead press - 40 x 5, 5, 5, 5, 5, 5
snatch grip deadlift - 95 x 5, 5, 5, 5, 5, 5
external db rotation - 10 x 10, 12.5 x 10, 12.5 x 10
Half Kneeling Chops - 50 x 10, 30 x 10
Run outside - run/walk - 2:36/1:00, 1:00/1:24, 1:00/1:00, 1:00/1:00, 0:30/1:00, 0:30/2:00, 0:45/0:45, 0:43
Total time: 16:14
Notes:
-It was great to get a workout in, no distractions just me and the gym.
-New CP exercises - For something a little different, some felt great/odd
-OHS - 120 didn't feel too great but was doable
-EDT circuit- This felt pretty good, was aiming for a total of 40 reps, but the pullups in the 6th round were broken.
-Half Kneeling Chops - 50 was too heavy, 30 was just right.
-Run - This was rough, it was supposed to be a 15-20 minute easy run but I got a stitch after the first run and I kept it low to try to get the stitch to go away.
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